Aerobics to improve cervical spondylosis 1: 9 180 degrees? Waist and leg movements
Function: increase body flexibility, abdominal contraction and muscle extension.
Healthy Exercise 2: Shrugging your shoulders and shrinking your head? Shoulder movement
Function: Eliminate shoulder pain.
Healthy Exercise 3: Pull your left foot with your right hand? Movement of hands and feet
Function: Enhance cardiopulmonary function and body flexibility.
Health Campaign 4: Have a look? Look around? eye movement
Function: Eliminate eye fatigue.
Healthy Exercise 5: Twist your neck? Neck movement
Function: prevent neck pain and restore a clear head.
Health Campaign 6: Soft Reproduction? Exercise before the table: restore and maintain the flexibility of the body.
Health Campaign 7: Energetic? Squatting and stretching exercises
Function: strengthen waist strength, exercise toes, improve body balance and strengthen visceral function.
Treatment of cervical spondylosis 1, Papaya Chen Pizhou.
Papaya 10g, dried tangerine peel, loofah sponge, Fritillaria cirrhosa and japonica rice 50g. Clean the raw materials, first stir-fry papaya, dried tangerine peel and loofah sponge, remove residues to get juice, and add Fritillaria cirrhosa (chopped) and appropriate amount of crystal sugar. It can eliminate phlegm, eliminate dampness and dredge collaterals. It is suitable for cervical spondylosis with phlegm-dampness blocking collaterals.
2. Shenqi longan porridge
20g of codonopsis pilosula, 20g of astragalus root, 20g of longan pulp, 20g of medlar and 50g of japonica rice. Cleaning raw materials, chopping Radix Codonopsis and Radix Astragali, decocting to obtain juice, adding water to boil, adding longan pulp, Fructus Lycii and japonica rice, decocting with slow fire to make porridge, and adding appropriate amount of sugar. It can invigorate qi and nourish blood. It is suitable for cervical spondylosis with deficiency of both qi and blood.
3, ginseng jujube porridge
3 grams of ginseng, 50 grams of japonica rice and 0/5 grams of jujube/kloc. Pulverize ginseng into fine powder, clean rice and jujube, putting into a pot, adding appropriate amount of water, boile with strong fire, decocting with slow fire to make porridge, and adding ginseng powder and appropriate amount of sugar. Can replenish qi and blood. It is suitable for cervical spondylosis with deficiency of both qi and blood.
4. Glutinous rice and red bean soup
50g of coix seed, 50g of red beans, 0/5g of yam/kloc, 200g of pear (peeled). Wash all the raw materials, add appropriate amount of water, boil with strong fire, fry with slow fire, and add appropriate amount of rock sugar. It can eliminate phlegm and dampness. It is suitable for cervical spondylosis with phlegm-dampness blocking collaterals.
5, ginger and onion mutton soup
Mutton100g, scallion 30g, ginger15g, jujube 5 pieces and red vinegar 30g. All raw materials are boiled in water 1 bowl, with solar eclipse 1 time. It can benefit qi, dispel cold and dredge collaterals. It is suitable for cervical spondylosis of meridian block type.
The first measure to prevent cervical spondylosis: take the initiative to adjust the temperature in the morning.
The ancients liked to wear long clothes, on the one hand, out of etiquette, on the other hand, for health preservation. No matter in winter or summer, a comfortable temperature should be given to the cervical spine. Even for the sake of beauty, prepare a shawl in the office to protect your neck and back.
The second trick: you can do cervical gymnastics for 5 minutes.
Even in a crowded office, you can take good care of your cervical spine. For example, take a break to do cervical gymnastics: sit up straight, keep still, move one head, bow one's head, look up, turn left, turn right, stretch forward and then retract; Circling clockwise and counterclockwise. Stick to it for 5 minutes at a time, and the movements should be gentle and soft.
The third trick: two simple massage methods.
After working all morning, by two o'clock in the afternoon, my neck may be exhausted and a little tired. Here are two simple first-aid methods: 1) Put your finger behind your neck and rub it back and forth gently for 50 consecutive times. When your neck gets hot, you will feel relaxed and comfortable. 2) At the back of the neck, from the bottom of the skull to the upper part of the trunk, when you spare no effort to work, you might as well spend a few minutes massaging this part to immediately relieve cervical fatigue and relax the whole body.
The fourth measure: do outdoor sports.
The nutrition of cartilage tissue is not supplied by blood, but exchanged by the change of pressure. If there is no activity, cartilage will be malnourished and lead to degeneration. Increasing outdoor activities is one of the ways to maintain cervical spine. The recommended sports for you are swimming, badminton and yoga.
The fifth measure: pay attention to healthy eating.
As a busy white-collar worker, you may not have enough time to prepare healthy and nutritious breakfast and lunch, so you can eat some food that nourishes bone marrow at dinner. You should quit smoking and limit alcohol at ordinary times.
The sixth trick: be a Dapeng and spread your wings.
When watching TV, you can spread your wings like Dapeng: bend it gently to 90 degrees and fly like Dapeng with open arms. The higher the better, but don't look up for 5 minutes. This action can help you increase the toughness of your neck muscles.
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