In recent years, the incidence of cervical spondylosis is getting higher and higher, and there is also a trend of younger onset age, especially for primary and secondary school students and computer users. Long-term study and work, including using computers and driving, can easily make the cervical spine in flexion position or certain specific positions for a long time, which will lead to increased pressure in the cervical intervertebral disc, uncoordinated stress on the neck muscles, tensile strain of the muscles and ligaments behind the neck, and mutual wear and proliferation of the anterior edge of the vertebral body.
If you work in front of the computer for at least 8 hours every day; Or are you a standard net worm, the following two? Neck? Aerobics suits you very well!
Neck? Exercise 1: Cervical Spine Exercise 12 Section 1: First slowly bend the neck to the left, stop for one minute, then slowly bend it to the right, stop for one minute, and repeat for 5~ 10 times. Stretch, relax and be slow, and don't feel uncomfortable.
Section 2: First slowly turn your neck to the left, stop for one minute, then slowly turn your neck to the right, stop for one minute, and repeat 5~ 10 times. It should be noted that this action is advisable not to feel dizzy.
Section 3: First retract the jaw, and at the same time, push the head upward forcefully, pause for one minute, then relax and return to the preparation posture, and repeat for 5~ 10 times.
The fourth quarter: first move the head and neck to the left, then slowly move around to the right and return to the preparation posture. Then, do the same thing in the opposite direction. Repeat 5 ~ 10 times.
Section 5: First, rotate the head and neck to the left, at the same time, extend the left hand forward above the right shoulder, pause for one minute, and return to the preparation posture. Then, do the same action in the opposite direction for 5~ 10 times.
Section 6: First bend the head and neck to the left, at the same time touch the right ear with your left hand, stay on your head for one minute, and return to the preparation posture. Then do the same thing in the opposite direction. Repeat 5~ 10 times.
Section 7: First of all, bow your head and hold your chest, cross your arms on your chest, reach as far as possible to the opposite side, and your left arm is above; Then hold out your chest, spread your arms outward as far as possible, bend your elbows to shoulder level, rotate your head and neck to the left, look at your left hand and pause for a minute; Go back to the ready position. Then, do the same thing in the opposite direction. Repeat 5~ 10 times.
Section 8: first put your hands on your head, cross your fingers, bow your head slightly, and open your elbows to both sides; Then lift your head hard, push your hands forward, hold your head against it, and try not to look back. Repeat 5~ 10 times.
Section 9: Hold the mandible with two palms, press the mandible down with head force, and keep the mandible from falling down with palms force. Repeat 5~ 10 times.
Section 10: First of all, hold your chest and bow your head, put your hands behind your back, cross your fingers, and palm up; Then hold your chest out, at the same time straighten your elbows, palms down, and stop for a minute. Repeat 5~ 10 times.
Section 1 1: Turn the left shoulder outward until the forearm is vertical, the palm of the left hand is forward, and at the same time turn the right shoulder backward until the right hand is behind, the palm is backward, look at the left hand and stop for one minute; Go back to the ready position. Then, do the same thing in the opposite direction. Repeat 5~ 10 times.
Section 12: first cross your arms in front of you, then raise your arms to your head in a crossed state and look up at your hands; Then spread your arms apart and drop back to the ready position. Repeat 5~ 10 times.
Neck? Exercise 2: neck and shoulder exercise: put your fingers behind your head, put your body weight on your hands and arms, press your head down, straighten your neck, and take five deep breaths.
Second, put your right hand on your left ear, gently hook it, tilt your head to the right, take five deep breaths, repeat several times and then change your left hand.
Third, slowly turn the neck, clockwise and counterclockwise 5 times each.
Fourth, lift your shoulders, exhale and let go, and repeat for 4~5 times.
5. Shake your shoulders, 5 times backward and 5 times forward.
6. Look at the bottom with your face to the right, repeat 3~5 times, and then reverse.
7. Relax your sitting posture, put your arms vertically on your knees, and then hold your head up and hold your chest high. The two move alternately for 3~5 times.
Neck aerobics 1. Ti Tuo's head and neck.
The patient stands with his head slightly tilted back and his hands crossed behind his head (equivalent to occipital tuberosity of the skull) and goes up to Ti Tuo's head and neck 30-50 times. He can also recline his chest and back at the same time to move the upper part of the spine, chest, shoulders and other parts, thus relaxing the joints.
Second, compete with the neck.
The patient stands with her hands akimbo, her feet shoulder-width apart, and naturally stands upright. Repeatedly do the activities of looking up at the sky and looking down at the ground. When practicing, keep your chest still and raise your head as high as possible so that you can see the objects above your head. When you lower your head, your chin should be retracted as much as possible. The range of activities from small to large, from slow to fast, depends on the patient's tolerance.
Third, look back.
The patient stood with her hands akimbo, her feet shoulder-width apart, her eyes looking straight, and her head and neck repeatedly rotated left and right. The range of activities is small and large, but don't force it to increase too much, and don't have too many times, generally 20? Just 30 times. For people who already have cervical spondylosis of vertebral artery type, it is not suitable to do this kind of exercise, otherwise it may cause a fall.
Four-neck lateral curvature
The patient stands with his hands apart, his feet shoulder-width apart, and alternately bends the cervical spine 20? Thirty times.
Five-step exploration of the sea
The patient stood with her hands akimbo, her feet shoulder-width apart, her head and neck stretched forward and turned sideways, and she peeped back and forth, alternating left and right, as if she were spying on the bottom of the sea. When practicing, the movements should be natural, consistent and gentle, and the head and neck should always be in a forward flexion position.
Sixth, look back at the moon
The patient stood with her hands akimbo, her feet shoulder-width apart, her head and neck turned behind her and looked at the moon in the sky behind her. Alternate left and right, so repeatedly 15? Thirty times. It can improve cervical spondylosis with backward inclination and limited rotation.
Seven, the golden lion shook his head
The patient stands with her hands akimbo, her feet shoulder-width apart, and her head and neck turn clockwise for several weeks, then counterclockwise for several weeks, or alternately. Don't shake your head or make big moves quickly to avoid falling.
Patients with cervical spondylosis of vertebral artery type and patients after cervical surgery should use this method with caution, and those with hypertension, cerebral embolism, anemia and inner ear vertigo are prohibited. After gymnastics, the neck should be comfortable and should not be overtired, so as not to aggravate the neck strain.
The above exercises can be combined organically, or you can choose one or two individually. Who has seen the exercises of cervical spondylosis?
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