Treatment of cervical spondylosis and scapulohumeral periarthritis with neck and shoulder exercises

Cervical spondylosis and periarthritis of shoulder are common and frequently-occurring diseases. The coexistence of two diseases is very common in clinic. Many of them have recurrent attacks and suffer from diseases, which seriously affect their quality of life. Neck and shoulder exercises are a set of gymnastics movements designed by the author according to the etiology and pathogenesis of cervical spondylosis and scapulohumeral periarthritis, which can enhance the function of neck and shoulder movements, dredge local meridians, promote blood circulation and eliminate local pain. Easy to learn and practice, saving time and money, and good curative effect. Moreover, after learning neck and shoulder exercises, there is no need for hospitalization, traction, medicine, physical therapy and other treatments, and it does not affect work and life. As long as you persevere, you can get satisfactory results by practicing 1-2 times a day when you are resting after work or watching TV advertisements at night.

Introduction to neck and shoulder operation * * * Eight-stage neck and shoulder exercises, each with 1-4 8 beats, free to choose.

Preparatory action: Stand with your feet parallel to shoulder width, relax naturally, lower your upper limbs naturally, and look straight ahead.

1 Four-sided neck: (1) The head and neck are forward and downward, and the chin is bent as far as possible above the sternum. (2) The head and neck slowly return to the ready position. (3) Head and neck should lean back as far as possible. (4) The head and neck slowly return to the ready position. (5) The head and neck are bent to the left to the maximum. (6) Slowly return the head and neck to the ready position. (7) The head and neck are bent to the right to the maximum. (8) Slowly return the head and neck to the ready position.

Looking for pearls on the ground: (1) Head and neck slowly turn to the left shoulder. (2) Turn the head and neck to the maximum left rear lower position, and look at the left rear lower position with both eyes. (3) Continue to turn to the lower left position until the neck and shoulders feel sore. (4) Relax your head and neck and slowly turn back to the preparation posture. (5), (6), (7) and (8) Turn the racket head and neck to the right, backward and downward, and do similar actions.

Looking at the moon in the sky: (1) Head and neck slowly turn to the left shoulder. (2) Turn the head and neck to the maximum at the upper left rear, and look at the sky at the upper left rear with both eyes. (3) Continue to turn to the upper left and rear until the neck and shoulders feel sore. (4) Relax your head and neck and slowly turn back to the preparation posture. After 4 beats, do the opposite actions to the right, back and up.

4 Run the cervical vertebra: Pay attention to completely relax the head, neck and shoulders, don't lift the shoulders, turn in circles, and balance the force. (1) Head and neck turn left. (2) Turn to the rear. (3) Turn right. (4) turn forward. Every 4 beats 1 time, the movement should be continuous. Don't close your eyes when turning. Turn counterclockwise four times, and then turn clockwise four times.

5. Grab the spine and pull the neck: the preparatory action is combined with the elbow bending of both hands, and the solid fists of both hands are placed on the waist side. (1) Hold your fists tightly, pull your elbow to the back of your body, and at the same time clamp erector spinae's group near the vertebrae and spine, and pull your head and neck to the front of your body as far as possible in parallel until your neck and shoulders feel sore. (2) Slowly relax and return to the standby position. Then repeat the above actions every 2 beats.

6 Hold the sky with both hands: prepare for the action, and then put your hands and fingers crossed in front of your lower abdomen. (1) The palms of the hands are horizontally supported on the chest, and the elbows are level with the palms. (2) Turn your hands outwards, try your best to support your palms upwards above your head, and lean back your head and neck to the maximum extent. (3) Hands should be shoulder height apart, palms facing the back of the body, thumbs down, the other four fingers apart, and the other four fingers together. Turn your head and neck to the left and look at the fingertips of your left hand. (4) prepare the hand and the head and neck. The 5-8 beats are the same as the previous 4 beats, except that in the 7 th beat, the head and neck turn right and the eyes look at the fingertips of the right hand.

7 Hand to shoulder: The preparatory action is that the right hand extends from the top of the right shoulder to the left back, the left hand extends from the back to the top of the right shoulder, the palms are outward, and the hands and fingers are opposite. If you can't reach your fingers, try to extend your fingertips in the opposite direction. (This action is one of the observation methods for self-evaluation of exercise effect. Generally, after a period of exercise, the distance between hands will change obviously. (1) Keep the lower limbs standing in parallel, and slowly rotate the waist, shoulders and head and neck to the left and rear. (2) Continue to turn to the left and back to the maximum, and keep your eyes on the back of your body. (3) Relax a little, and then turn to the left and back to the maximum. (4) Relax and return to the standby position. Repeat the above actions for 5 ~ 8 beats. After doing two 8 beats in a row, switch the position where your hands are docked and turn two 8 beats in the opposite direction.

8 Massage the neck and shoulders: (1) Return to the first preparation position, and press the points or pain points such as Tianzhu, Menstrual leukorrhagia and Dazhui on the neck with both hands and fingers. Finger can move up and down and press, repeating 2 ~ 4 8 beats. (2) Rub your palms, and then rub 2-4 8 beats on the same part with your palms. (3) Press the left hand meridian, Tian Shu, Yue Xushu, Feng Bing and other acupoints or pain points with your right hand, and press 1 on the beat of 1, 2 and 3 respectively. In the fourth beat, the right palm is used to dredge the meridians from the left meridian point along the outside of the arm to the back of the left hand. From the fifth to the eighth beat, press your left hand on your right shoulder and do the same action as above. After doing four 8 beats, pat your neck, shoulders, elbows and hands with your hands.

Health care campaign to prevent and treat low back pain

Function: relax the adhesion and spasm of soft tissues in the back and waist, improve the strength of lumbosacral muscles, restore the activity function of lumbosacral muscles, correct spinal deformity, and have the functions of regulating spleen and stomach, strengthening kidney and replenishing essence, and eliminating fullness in chest and abdomen.

The first section holds the sky with both hands: preparation posture: legs stand upright apart, slightly wider than shoulders, fingers crossed in front of the upper abdomen, palms up. Action:

1, put your arms up to your face, flip the palm rest, hold your head up, hold your chest up, and palm up. 2. Drive the upper body with your arms and bend it to the left once. 3. Bend sideways again. 4, reduction, 5 ~ 8 is the same as 1 ~ 4, but in the opposite direction. The number of exercises is 2×4 eight beats.

Turn the palm in the second quarter: Prepare posture: Stand upright with legs apart, slightly wider than shoulders, and fists at waist.

Action: 1. Push your right palm forward, palm forward. At the same time, turn the upper body 90 degrees to the left to see the left rear, extend your left hand to the left, hold your fist against your waist, and align your arms. 2. restore. 3 ~ 4 is the same as 1-2, but in the opposite direction. Practice times: 2×4 eight beats.

The third quarter hip rotation: preparation posture: the legs are upright apart, the feet are slightly wider than the shoulders, the hands are akimbo, and the thumb is forward. Action: 1-4 Push the pelvis with both hands in turn and turn clockwise. 5 ~ 8 is the same as 1-4, but in the opposite direction.

The fourth quarter: arm flexion and extension: preparation posture: 1, legs upright, feet slightly wider than shoulders, hands crossed in front of abdomen, palms inward. Action: Raise your arms forward, hold your head high, tuck in your abdomen, and look at the back of your hand. 2. Arms are perpendicular to the side through the side of the body, palms up. 3. Turn your hands over and bend your upper body forward. 4. Cross your arms on your chest. 5. Keep your arms close to your ears and straighten your upper body into a 1 posture. 6 ~ 8 and 2 ~ 4 are restored in the last beat. The number of exercises is 2x4 eight beats.

Part V: lunge and palm insertion:

Ready posture: stand up straight, with your legs apart in a big step. Hold your hands tightly around your waist. Action: 1, the upper body turns left into a left lunge, and at the same time, the right fist is changed to the palm, and the palm is inserted forward and upward. On the palm side, the thumb is flush with the top of the head. 2. Return to the ready posture. 3 ~ 4 is the same as 1 ~ 2, but in the opposite direction. The number of exercises is 2×4 eight beats.