Patients with cervical spondylosis can make fists with both hands, hit shoulders with one hand and back with the other, and exercise in tandem at the same time, from fast to slow, from light to heavy, repeatedly operating 16~32 times, and then rubbing upper limbs, chest and abdomen 1~2 minutes, once a day in the morning and evening.

You can also try the cervical flexion and extension method, that is, when the head and neck bend forward, the mandible should be as close to the chest as possible, and when the head and neck lean back, the occipital part should be as close to the back as possible, and the flexion and extension 10~20 times.

People who often use high pillows to deepen the physiological curvature of cervical spine should do more flexion exercises. People who bend straight at their desks for a long time should do more backward stretching exercises.

Patients with scapulohumeral periarthritis suggest trying to climb the wall with their fingers. Stand facing the wall, with your arms hanging to your side, your feet half a step apart, climb the wall with your fingers to the limit, pause for a moment and slide back to your original position. Repeat the exercise for 7~ 14 times.

Waist shaking exercise

Practice method: stand naturally, hands akimbo, feet parallel, slightly wider than shoulder distance. First, swing the waist front, left, back, right, front and left for 7~ 14 turns, and then swing it in the opposite direction for 7~ 14 turns to the right in the same way.

Efficacy: This method can make joints unobstructed, relieve lumbar muscle stiffness, soft tissue adhesion and joint dislocation, and enhance the functions of lumbar muscle, pelvic floor muscle and abdominal muscle.

Special attention: the amplitude of swing activity should be small first and then large, and the hands of hips should be used appropriately to assist swing activity at a uniform speed.

Head and neck oblique rotation activity method

Practice method: Stand with your feet shoulder-width apart, arms akimbo or behind your waist, wrists clenched, palms facing outward, first lower your head and neck, then turn left, back and up to see the moon to its limit, then turn right, back and up to see the moon to its limit, and then return to the front center position. This is 1 time to look back at the moon, and so on 7~ 14 times. Head and neck tilt can be remembered by "looking back at the bright moon"

Efficacy: It can enhance the stretching function of sternocleidomastoid muscle and rhomboid muscle, and prevent stiff neck, stiff neck and cervical spondylosis.

How do the elderly eat healthier?

In addition to more massage, it can help the elderly to prevent diseases, and establishing good habits in diet is also helpful to health care.

Very few

As the saying goes, if you are full, you will get sick less and have no worries. In other words, don't eat too much every meal, and leave two points for your stomach. Australian studies have found that if people are always hungry, their life expectancy will increase by 20%~30%.

(early) morning

The so-called "early" is to eat until that point. Generally speaking, 7: 00 am to 9: 00 am is the season change time of the stomach, so breakfast is best arranged at this time. Chinese medicine says that "disharmony in the stomach leads to anxiety", so we should have dinner as soon as possible to avoid increasing the burden on the stomach.

light

Old people should not eat too greasy food. Light means less oil, less salt and less processing, because the salt and edible oil in China now exceed the standard, resulting in more and more diseases such as hyperlipidemia and hypertension. Therefore, the elderly should have a light diet.

slow

Some old people are used to eating fast food, and swallowing it without chewing it thoroughly is not good for their health over time. Chew slowly, reduce the burden on the stomach and promote digestion. In addition, chewing slowly is also easy to feel full, preventing overeating and affecting your health.

Rotting heat

It is pointed out that the physiological characteristics of the elderly are organ function decline, decreased secretion of digestive juice and digestive enzymes, and decreased gastrointestinal digestive function. Therefore, the tonic should not be too much, which will affect the digestion and absorption function. In addition, the teeth of the elderly often loose and fall off, and the masticatory muscles become weak. Therefore, we should pay special attention to conditioning the spleen and stomach, and the food should be soft and rotten. The elderly have poor resistance to cold, such as eating cold food, which will lead to the contraction of blood vessels in the stomach wall and the decrease of blood supply, which will reflexively cause the blood circulation of other viscera to decrease, which is not good for the body. Therefore, the diet of the elderly should be a little hotter, and it is appropriate to eat a lot.