Relieve the yoga movement of cervical vertebra 1, and relieve the yoga movement and neck posture of cervical vertebra.
Exercise:
1. 1. Sit in a chair, put your hands above your thighs and keep your upper body straight.
1.2. Stretch the head back and forth, left and right, and repeat twice.
1.3. Turn the head clockwise and counterclockwise once.
Efficacy: Stretching the head, neck and shoulders can treat cervical spondylosis and scapulohumeral periarthritis.
2. Relieve the yoga action triangle of cervical vertebra.
2. 1. Prepare a chair and stand beside it with your legs shoulder width apart.
2.2. Inhale, with your hands open to both sides and your arms parallel to the ground.
2.3. Exhale, bend your waist to the right, hold the chair with your right hand, and lift your left hand toward the ceiling.
2.4. Look at the fingertip of the left hand, breathe normally for 5- 10 times, and then restore.
Efficacy: This is an excellent skill for spine and back. It nourishes the nerves in the spine and back, strengthens the back, eliminates backache, enlarges the chest, increases vital capacity and reduces waist fat. Triangle is also a posture method to stretch the muscles of the whole body, so the muscles of the whole body are nourished.
3. Migratory locust yoga moves to relieve cervical vertebrae
3. 1. When practicing the locust pose, lie down face down, then spread your feet with your hands shoulder-width.
3.2. Then take a deep breath, lift your upper body, hands and legs as high as possible from the ground, and keep them for a while before putting them down.
3.3. It may be difficult to do at first. Don't worry, you can do some exercise and repeat several groups.
Efficacy: Locust yoga can exercise our shoulders, hips and spine.
4. cobra pose, a yoga action to relieve cervical vertebra.
4. 1, cobra pose took a prone position like a migratory locust, then put his hands under his shoulders, shoulder-width apart, and his legs stuck to the ground.
4.2. Then when inhaling, raise your arms and try to raise your upper body. At this time, our navel and toes should be tightly attached to the ground. Only in this way can our shoulders, neck and spine be stretched to the maximum extent.
4.3. Hold on for a few seconds. Then put it down and do a few more groups back and forth.
Efficacy: This action can help stretch the cervical spine and relieve the pain in the back and cervical spine.
How do office workers do cervical spine health care 1, neck and shoulder muscle exercise
Raise your head, stretch your neck, turn your neck, and expand your chest 10- 20 times, one or two hours at a time. This can be used to relax neck muscles and relieve neck fatigue when you are tired.
Put your hands and fingers across your neck, stretch your head back hard and block it with your hands. Although your head does not move, the corresponding neck muscles contract through strength contests in two directions. Similarly, we can put our hands against the left side of the head, the head leans to the left, our hands against the head, and so on the right side. You can also rotate the neck left and right and rub the neck muscles with your hands. This kind of exercise can relax the tense muscles in the neck and protect the neck.
2. Raise the computer screen.
Raise the position of the computer display screen a few centimeters, or install a display bracket on the computer display screen, so that you can change the previous action of lowering your head to raising your head and prevent the occurrence of cervical spondylosis from the source.
3, leg waist elbow bending
① Leg bending
When we sit in the computer chair, we should keep our thighs level (to prevent us from being forced to slide forward or backward when sitting in the chair), let our feet land naturally, and keep our calves and thighs at 95? Bending from left to right (if this angle is too large, it will reduce the support force of the calf to the thigh, thus increasing the pressure of the front end of the thigh on the cushion, so that the muscles in contact with the cushion at the front end of the thigh will be stressed, which will affect the blood flow in the leg. If this angle is too small, it will squeeze the blood vessels behind the knee bend, resulting in poor blood flow in the thigh)
② Lumbar curvature
The correct sitting posture is that the trunk part of our body leans back slightly so that the thighs and back are 100? - 1 10? I have already mentioned the danger of leaning forward, so I won't say much. Maybe you will ask, can you keep 90 without leaning forward? But when we sit, the upper body, trunk and thighs are kept at 90? At that time, all the gravity of the upper body will be concentrated on the buttocks, and at this time, the coccyx of our spine will bear the greatest pressure, which will lead to pathological changes in this part of the tissue for a long time. Leaning backward will not only affect our use of the computer, but also disperse the gravity of the upper torso to the back.
③ Elbow flexion
When we use the computer, our arms naturally droop, naturally open to both sides, and our elbows bend at 80? - 100? Suddenly, I found that the reason why we can't keep this posture at ordinary times is mainly determined by the adjustment of the height of the desktop and the height of the seat. In order to adapt to the seats and tables used, we chose to give up the comfortable and healthy posture.
4. Cao
The way is to put the head first? Pen? Write repeatedly in the following order? Rice? Word: write a horizontal line first, try to draw a horizontal line from left to right, and return the head to the correct position. Write another vertical line, stretch the head and neck as far as possible forward and upward, draw a vertical line from top to bottom, and return the head to the correct position. Stretch the head and neck to the upper left as far as possible at a 45-degree angle, return the head to the right position, and write the upper right point of Chinese characters in the same way. Stretch the head and neck to the upper right as far as possible, draw a curl to the lower left, and return the head and neck to the right position. Stretch the head to the upper left and front as far as possible, and draw it to the lower right to restore the head and neck position. The movements should be gentle and do 1 ~ 2 times a day to feel the lightness and comfort of the head, neck and shoulders.
5, knee pad clearance
There is a finger gap between the knee back bend and the front edge of the cushion to increase the smoothness of blood at the bend of the leg.
Step 6 look into the distance
At work, take a conscious rest every once in a while, stand up and have a look at the distance, which can not only relax your mood, but also relieve eye fatigue and relax your neck muscles.
7, neck forearm support
① neck support
When using the computer correctly, we should control the distance between the screen and the eyes and keep the line of sight basically level. We usually look down or up at the screen, not horizontally, as long as the screen is too high or too low. But looking down or looking up at the screen for a long time will lead to our cervical fatigue.
To use the computer correctly, we should enlarge the distance between the big screen and the eyes to reduce the radiation of the computer to the eyes and brain, which requires us to keep the distance between our arms and the computer while leaning back. At this time, our cervical spine is also in a backward state. In order to keep the line of sight level, you should lower your head slightly, and your neck is suspended, which will cause neck muscle pain over time. Then we need a headrest to support our neck and head and reduce the pressure on the cervical vertebra.
② Forearm brace
Whether hitting the keyboard or sliding the mouse, the arm hangs for a long time, which increases the pressure on the arm and will cause muscle lesions in the shoulder over time. The armrest of the computer chair supports our forearm and reduces the tension on our shoulders.
8, neck massage
At the back of the neck, there are three Bailao points from the bottom of the skull to the upper torso. When you spare no effort to work, you might as well spend a few minutes massaging these three reaction points to immediately relieve cervical fatigue and relax the whole body.
Cross your hands with your fingers, put them behind your neck and gently rub your neck back and forth for 50 consecutive times. You will feel very relaxed and comfortable when your neck gets hot.
9. Go out for exercise
When you go to the countryside to play, you can keep the muscles of the cervical spine and spine tense by looking around, which is a good way to prevent and treat cervical spondylosis.
When swimming, the head is always raised, and the neck muscles and waist muscles are exercised. People do not have any burden in the water and will not cause any damage to the intervertebral disc. It can be regarded as a relatively comfortable way of cervical spine exercise.
How to prevent and treat cervical spondylosis every day;
Raise your right hand, bend your thumb, bend your index finger, middle finger, ring finger and little finger, and hold it from top to bottom and from light to heavy on your right neck for 3 ~ 5 times; Then do the same action with the other hand on the other side of the neck; Then hold the left and right neck and shoulders with your left and right hands, and repeat for 3 ~ 5 times.
Hot compress:
A handful of Folium Artemisiae Argyi, four taels of rice vinegar, add appropriate amount of water, boil for about 10 minute, add two taels of white wine, stir well, soak the towel and apply it to the muscles of neck, shoulders and back, where there is obvious pain and tension after pressing. It is advisable to apply hot compress once or twice a day instead of blanching.
When it's cold, you can heat the last dose, add two ounces of wine and change the medicine for the third time. You need to change the dressing once in hot weather, and apply it for a week or until the symptoms disappear.
Make a neck? Cao? ：
Draw the head slowly in the air according to the writing strokes? Rice? Then turn your head, clockwise, and then counterclockwise. Aerobics can not only relax muscles, but also accelerate the circulation of qi and blood, thus achieving the purpose of relaxing muscles and promoting blood circulation. The most important thing is to straighten out tendons, relax adhesions and relieve spasms. However, people with dizziness, nausea, vomiting and other symptoms should be cautious in doing exercises and should be carried out under the guidance of a doctor.
Do more head exercises:
Should people at high risk of cervical spondylosis spend more time working hard? Looking up, I found it was moonlight? Posture helps to eliminate it for a long time? I sank again and suddenly remembered home? Caused by cervical fatigue. Because? Look up? The posture is like? Bow your head? On the contrary, posture can play a soothing role in the cervical spine, so that the tension of the cervical spine can be moderately relaxed.
You can also sleep on your back in bed without using a pillow. What else? Look up? The reason is the same. Lying on your back without a pillow every night 1 to 2 hours (not too long) is helpful to prevent the occurrence of cervical spondylosis and has a certain therapeutic effect on people who have just suffered from cervical spondylosis.
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