1, cervical spondylosis exercise
Neck positioning method
working methods
Sit in a chair with your upper body straight and your hands naturally on your thighs.
Stretch your head forward, backward, left and right as much as possible. Do it twice.
Loosen the neck and turn the head clockwise and counterclockwise 1 turn. Do it three times.
Office Yoga: Healthy Exercise for Cervical Spondylosis
Stand upright, turn left slowly, exhale evenly, put your chin on your shoulders, keep breathing evenly for 5 times, and slowly recover. Do 1 time on the right, twice on the left and twice on the right.
efficacy
Stretching the head, neck and shoulders can treat cervical spondylosis and scapulohumeral periarthritis.
triangle
working methods
Stand up straight, feet apart, shoulder width apart.
Inhale, arms open, parallel to the ground.
Exhale, bend your waist to the left, put your left hand on the sitting surface of the chair (your left hand can also be placed on your left foot), and put your arms in a straight line.
Turn your head and look at your right hand. After normal breathing for 5~ 10 times, slowly recover.
Office Yoga: Healthy Exercise for Cervical Spondylosis
Repeat on the other side, twice on each side.
efficacy
This is an excellent exercise for the 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.
Triangular torsion type
working methods
On the basis of the triangle, turn around slowly and put your right hand on the sitting surface of the left chair (or on your left foot).
Turn your head and look at your left hand with your eyes. At this time, try to make your hands, shoulders and back on the same plane.
After normal breathing for 5~ 10 times, slowly recover.
Repeat on the other side, twice on each side.
efficacy
The same triangle. In addition, it can also increase the flexibility of waist rotation.
Office Yoga: Healthy Exercise for Cervical Spondylosis
A semi-lotus chair with one leg extended backwards.
working methods
Sit in a chair with your upper body straight.
The left leg is bent, and the left foot is placed at the root of the right thigh, with the foot center facing upwards, in a semi-lotus sitting position (the left foot can also be placed on the chair sitting surface at the root of the right thigh), and the right calf is vertical to the ground.
Inhale and stretch your hands up.
Exhale, bow your head and stretch your hands forward.
Try to land on your palms, inhale and look up.
Exhale, relax and lower your head, put your upper body on your right thigh, and keep breathing evenly for 5~ 10 times to recover.
Repeat on the other side, 3 times on each side.
efficacy
This method can massage abdominal organs, improve the function of digestive system, regulate the stomach, and exercise and strengthen the back.
Office Yoga: Healthy Exercise for Cervical Spondylosis
Sitting in an office has been envied by many people. You can sit at your desk for a long time, staring at the computer and typing, and your spirit is in a state of high tension. Many diseases will sneak into the human body, such as cervical spondylosis, lumbar disc herniation, lumbar muscle strain, cardiovascular and cerebrovascular diseases, diabetes and so on. These diseases are closely related to lack of exercise.
Chair double angle type
working methods
Feet apart about 1 m wide, inhale, put your arms on your lower back and cross your fingers.
Bend down, lift your arms forward and upward, put your hands on the back of the chair and breathe evenly.
Hold this position for 30 seconds, and then slowly recover.
Close your eyes, breathe evenly and relax for 30 seconds.
Repeat the whole exercise 3~5 times.
efficacy
This is an exercise that stretches limbs and nourishes back, brain and eyes. It has a good therapeutic effect on lumbago and scapulohumeral periarthritis.
Office Yoga: Healthy Exercise for Cervical Spondylosis
Standing dance style
working methods
Stand behind the chair and hold the back of the chair with your left hand. Bend your right leg, inhale, and grab your right ankle with your right hand.
Exhale, slowly lower your upper body, raise your head, and stretch your right leg upward with your right hand. After normal breathing for 5~ 10 times, slowly recover.
Repeat on the other side, twice on each side.
efficacy
Strengthen the muscles of the whole body and eliminate the pain and stiffness caused by fatigue. Helps to treat various backaches and minor spinal injuries. When yoga practitioners do this posture correctly, they will feel that every spine is stretched, nourished and strengthened.
Chair camel style
working methods
Keep your feet shoulder-width apart and hold the back of the chair with your hands behind your back.
Exhale, slowly stretch your head, neck and chest backwards, push your hips forward and open your shoulders.
If you are sitting in the office now, you might as well practice!
2. What are the symptoms of cervical spondylosis?
If you want to know what the symptoms of cervical spondylosis are, you should also look at your blood pressure, because patients with cervical spondylosis may suddenly raise or lower their blood pressure. Many middle-aged and elderly people need special attention, but don't worry about the coexistence of cervical spondylosis and hypertension.
In addition, Chinese medicine experts said that patients with cervical spondylosis have a sense of obstruction and esophageal foreign body sensation when swallowing, and a few have symptoms such as nausea, vomiting, hoarseness, dry cough and chest tightness. This is because the anterior bone of cervical vertebra directly compresses the posterior wall of esophagus, leading to esophageal stenosis, or the symptoms of cervical spondylosis can cause autonomic nervous dysfunction, leading to esophageal spasm or excessive relaxation.
If you are also a patient with cervical spondylosis, you should do more exercise and exercise the cervical vertebra, don't sit and work for a long time, and pay attention to diet and health care. Don't overwork your neck and go out regularly. Do you know all the symptoms of cervical spondylosis?