Reverse movement is beneficial to the treatment of cervical spondylosis. Protect our joints from injury during exercise. Exercise can also help us get rid of fat. Regular exercise is conducive to enhancing our cardiopulmonary function. There are many ways to exercise. Understand the reverse movement that is conducive to the treatment of cervical spondylosis, and hurry up!
Reverse exercise 1, which is beneficial to the treatment of cervical spondylosis, refers to the exercise that is contrary to the habitual action in our daily life. Reverse movement can make the nerves, muscles and other organs of the human body get unique exercise, and often can achieve unexpected results.
(1) reverse line.
When people move forward for a long time, there will be two parts of muscles, regular and irregular, which will affect the balance of muscle movement, while walking backward or sideways can make up for the lack of forward movement, give new stimulation to the muscles that do not move regularly and promote the balance of human body.
There are fast reverse and slow reverse in reversing. Each patient or middle-aged friend can choose one according to his physical condition and site conditions, step by step, and master the state and effect. The lateral line has left and right lines. This is more beneficial to the elderly with poor physical condition. Do 1 or twice a day and walk 10 ~ 20 minutes each time.
Many elderly people often do backward exercise when exercising, but many people don't grasp the essentials, and simply walk backward, which is no different from walking forward, and can't achieve the proper exercise effect. We usually do things or exercise. Most of the time, the spine bends forward, and it is easy to strain or deform over time. The backward movement is to "pull" back the spine properly. There are three main points to grasp when walking sideways: ① The neck handle is backward and the head is slightly tilted. (2) Hands droop, buckle behind your back, and drive your shoulders backwards. (3) When walking backwards, your knees should be straight and you must not bend. This is the key. Only in this way can the force act on the spine. In addition, pay attention to whether the ground is flat or not, so as not to trip backwards. It is best to do this exercise on familiar roads.
(2) handstand.
When people stand upright, the cervical vertebrae, thoracic vertebrae and lumbar vertebrae are easily affected by gravity and some strains occur. When standing upside down, due to the reverse action of muscle and skeletal system, it can improve the regulation of nervous system and the blood supply of the whole body, and has a certain effect on preventing and treating lumbar vertebrae, cervical spondylosis and visceral ptosis. Handstand has a hanging and a wall. When you start doing handstands, the time should be short, preferably within 1 minute, and the time can be extended later. It should be noted that patients with hypertension and heart disease should not take the method of handstand.
(3) Barefoot, stretching and leaning back.
The sole of the foot is the reflection area of human life activities, and all tissues and organs of the human body have their own unique reflection areas on the sole of the foot. When walking barefoot, due to the gravity of human body, the sole of the foot rubs against the ground, which can massage the reflection areas of the sole of the foot, which is conducive to adjusting the overall function and achieving the function of strengthening the body. Stretching can play the role of reverse traction on upper limbs, trunk and even whole body muscles, so that the whole body muscles can be stretched and relaxed. Leaning back will be of great benefit to people who have been engaged in fixed jobs for a long time and will be of great benefit to eliminating fatigue.
Reverse exercise fitness 2 preparatory type: you can sit on a mat or chair, with your back straight, your neck as straight as possible, your jaw slightly retracted, your arms relaxed and drooping, and your shoulders slightly backward. Feel the whole body fully stretched, hold it for 5 seconds, and then slowly relax.
Be careful not to close your eyes and look forward. Forward flexion: self-preparation, slowly bend your neck forward, bow your head, open your shoulders, and the shoulders tend to pull back until the neck and shoulder muscles feel tight, and then slowly relax and return to the original position. If you have neck discomfort, it is not recommended to do the backward movement in the "meter" exercise to avoid aggravating the symptoms.
Left-handed posture: Self-made posture, the head slowly leans to the left, and the left ear feels close to the left shoulder, which makes the muscles of the right neck and shoulder feel tight. At the same time, the right arm tries its best to extend downward to keep the spine straight, and then slowly relaxes and returns to the self-made posture.
Right-handed posture: self-provided posture, head slowly tilted to the right, so that the right ear is close to the right shoulder. Contrary to the left-handed style, the movements are consistent.