1, rehabilitation methods of spinal diseases
1. Rehabilitation of spinal diseases in Tai Ji Chuan.
2. Rehabilitation of spinal diseases, Tai Ji Chuan exercise not only helps to maintain cardiovascular and cerebrovascular systems and prevent arteriosclerosis, but also helps to maintain the flexibility of bone and joint systems and prevent bone degeneration and joint stiffness. Tai Ji Chuan's movements are soft, smooth, steady and slow, which is very suitable for patients with cervical vertebra.
3. Rehabilitation of spinal diseases: Tai Ji Chuan attaches great importance to the coordination of hands, eyes, neck and limbs in standing posture and movements, and has a good exercise for the movement of cervical vertebrae and the flexibility of limbs. Due to age, in patients with cervical spondylosis, in addition to the degeneration of joints, muscles gradually degenerate and atrophy, elasticity gradually decreases, tendons, ligaments and joint capsules gradually wear out, becoming stiff and calcified.
4. Regular practice of Tai Ji Chuan can increase the activity of spine and prevent degeneration. In addition, when playing Tai Ji Chuan, the mobility of the hip joint is larger, which is also helpful to the waist movement and even plays a compensatory role.
5. Rehabilitation of spinal diseases, labial changes at the edge of the spine and hyperosteogeny are important clinical manifestations of cervical spondylosis, which are often the result of the stagnation of longitudinal ligament or fibrocartilage ring of intervertebral disc and its serious degeneration.
6. Rehabilitation of spinal diseases, regular practice of Tai Ji Chuan, because the spine is often in an active state, and the metabolism is improved, which can prevent the second-degree bony lip from becoming a third-degree bridged bony lip.
7. Rehabilitation of spinal diseases: running and walking
"Take a hundred steps after dinner and live to ninety-nine." Running and walking are very important for every healthy person. Many old people often say "running and jumping young". Although it is not unreasonable, it cannot be generalized. Generally speaking, young people should run, middle-aged and old people should jog, and old people should trot. Those who are weak and sick should only take a walk. Patients with cervical spondylosis can master it flexibly according to their own specific conditions.
8. Rehabilitation of spinal diseases: "Counting Breathing" is in place.
Holding your breath in place is a kind of physical and mental exercise. The traditional health-preserving movement in China attaches great importance to the combination of form and spirit, static and dynamic movement, and internal and external movement, that is, the so-called "those who are good at health-preserving raise the inside, while those who are not good at health-preserving raise the outside". Holding your breath in situ running is a new exercise method developed on the basis of absorbing traditional fitness experience.
"Counting breaths" is not counting the number of breaths, but counting the number of runs. You can count from 1 to 100, and then start from 1 and repeat the counting. The purpose of the back is to concentrate and eliminate all other distractions. Breathe naturally, usually through the nasal nozzle. You can inhale 3 times and exhale 3 times with the running rhythm, that is, inhale-inhale-inhale, exhale-exhale. Inhale evenly and exhale fully. When inhaling, you should bulge your abdomen and naturally form abdominal breathing.
Conclusion: I hope that the methods described above can help patients with such symptoms and help them recover as soon as possible.
2. Spinal exercise methods
1. cobra pose
Practice: prone, legs together, abdomen and forehead close to the ground, toes straight, palms under shoulders, slowly raise chin when inhaling, arms supporting the ground to drive the upper back, abdomen and buttocks close to the ground, and head extended upward.
Tighten the hip muscles to support the strength of the back, bend your arms slightly and press your shoulders down. Keep breathing for 3-5 times. When exhaling, it starts from the last segment of the spine, decreases step by step, and finally ends with the forehead touching the ground.
Efficacy: Bending can make the muscles of the back stronger, strengthen the flexibility of the spine, promote the blood circulation of the spine, activate nerves, and make the spine get sufficient blood supply.
2. Cat stretching
Specific practices
Large cat stretching: kneel on your knees, straighten your arms forward, push your hands forward, raise your hips, lower your back, keep your chest close to the ground, lift your chin, feel the muscles of your back fully stretched, and stretch your spine one by one. Keep this action for 3-5 breaths.
Four-point touchdown cat stretch: knees and hands touch the ground at four o'clock. When inhaling, the back is sunken, so that the navel is as close to the ground as possible and the back forms a downward concave arc. Raise your head and chin and stretch the front side of your neck as far as possible. When exhaling, arch your back upward and keep your chin as close to your chest as possible. Repeat this action and complete 3-5 breaths.
Efficacy: cat stretching can relax the whole back, especially the lower part of the spine, and relieve back pain and fatigue. Make the whole spine more orderly, improve the blood flow of spine and spinal nerves, strengthen, adjust and stretch back muscles, and enhance the flexibility of spine.
Stand and twist.
Practice: the legs are about two steps wide. When inhaling, the arms are lifted from the side and parallel to the shoulders. When exhaling, the arms of the body naturally twist to the left and rear. The left elbow is placed next to the right back waist and the right elbow is placed on the left shoulder. Keep breathing for 3-5 times at maximum, and feel the torsion of the whole back and spine. Then change direction and do the same action.
Efficacy: Enhance the flexibility of spine and lateral waist, strengthen the flexibility of back and waist, regulate the spinal nervous system, and make the fresh blood supply smoother.
Bend over before standing
Practice: put your legs together, put your body center of gravity on the soles of your feet, take a deep breath, straighten your hands up and stretch your whole body up. When exhaling, lean forward, lean forward, grab the back of the calf or ankle with both hands, push the head and chest to the leg, slow down breathing and keep breathing for 3-5 times until you feel a little tired.
Efficacy: make the whole spine fully stretched and more elastic, at the same time, it can refresh the brain, regulate the kidneys and make the whole nervous system full of vitality.