1, the first step
Relax your head, turn your head to your sides, and go back and forth ten times. Then head down and head up 10 times.
Step 2
Feet shoulder-width apart, arms drooping naturally. Inhale, first look back as far as possible, and look at the sky for a while; Exhale, then try to keep your head down and chin as close to your body as possible for a while.
Step 3
Keep your hands and feet in the second step. First, tilt your head to the left and keep your ears as close to your shoulders as possible. After a while, turn your head to the right and go back and forth 10 times.
Step 4
Keep your hands and feet in the second step. Turn your head forward 10, and then turn your head back 10.
Step 5
Keep your hands and feet in the second step. First of all, shrink your neck and lift your shoulders. After stopping for a minute, relax your neck and shoulders After relaxing, sink your shoulders hard, stretch your neck upward, and then relax after stopping for a minute. Repeat 10 times.
Step 6
Open your feet shoulder-width apart, first put your fingers on the back of your head, keep your hands and head pressed for 5 seconds at the same time, then cross your fingers on your forehead for 5 seconds, and then relax. Repeat 10 times.
7. Skills
The cervical vertebra is a very important skeletal component of the human body. Once something goes wrong, it will affect many functions of the body. Therefore, cervical health care must focus on doing simple cervical gymnastics.
8, cervical spondylosis should pay attention.
(1) It is necessary to have a correct understanding of the disease and establish confidence in overcoming it: cervical spondylosis has a long course of disease, and its condition is often repeated, and its symptoms may be severe at the time of attack, which affects daily life and rest. Therefore, on the one hand, we should eliminate fear and pessimism, on the other hand, we should prevent the mentality of muddling through and give up active treatment.
(2) Rest: Patients with acute or first-time onset cervical spondylosis should pay due attention to rest, and those with serious illness should stay in bed for 2-3 weeks. Bed rest plays an important role in relaxing neck muscles, reducing the pressure of muscle spasm and head weight on intervertebral disc and the regression of tissue compression edema. However, bed rest time should not be too long, so as to avoid muscle atrophy, tissue adhesion, joint adhesion and other changes, hindering the recovery of cervical spondylosis. Therefore, in the intermittent and chronic stages of cervical spondylosis, you should take part in the work properly. Don't need a long rest.
(3) About maintenance: The human body is like a complicated machine, which needs to be maintained from time to time. Cervical spondylosis, in particular, is itself a degenerative disease. Be sure to protect your neck and try to avoid unnecessary injuries. Whether sleeping, resting, studying and working, or even some daily movements, we should maintain good habits and always remember to protect the cervical spine. At the same time, strengthen the exercise of neck muscles.
(4) About treatment: The treatment of cervical spondylosis can be divided into non-surgical treatment and surgical treatment. The vast majority of patients can relieve symptoms or even cure without surgical treatment. However, each treatment method has its own unique operation, function and indication, which requires the guidance of specialists and a certain course of treatment.