1, cervical arch injury
1. The greater the head-down angle, the greater the cervical spine injury.
According to expert research, when the human body stands upright, the weight borne by the cervical vertebra is the weight of the head; When the head is as low as 15, the pressure on the cervical spine is twice as high as that when standing upright. When the angle reaches 45, the pressure on the cervical spine is 3.7 times that of the vertical one; When the head-down angle of the human body reaches 60, the pressure on the cervical spine reaches 4.5 times of the vertical pressure; Based on the head weight of 8 kg, when the head is as low as 60, the weight borne by the cervical vertebra is 34.4 kg, which is equivalent to hanging two super watermelons on the cervical vertebra.
What harm will these extra pressures do to the cervical spine? The longer the head bowed, the greater the angle, and the greater the stress on the intervertebral disc and cervical vertebra. To a certain extent, symptoms of nerves, blood vessels and spinal cord will appear, and cervical spondylosis such as cervical type, vertebral artery type, sympathetic nerve type and mixed type will appear, mainly manifested as neck and back pain, weakness of upper limbs, numbness of fingers, fatigue of lower limbs, difficulty in walking, dizziness, nausea, vomiting, and even discomfort such as blurred vision, tachycardia and dysphagia.
2. Keep your head up to keep warm and protect the cervical spine.
For the sake of your cervical vertebra, we can't be a "low-headed family" anymore. Ma Weidong said, if you have to bow your head for a long time, raise the screen you want to see or what you want to see and keep your head as low as possible. Then keep a good sitting posture, control the time, get up and do activities after more than 45 minutes, expand your chest and shrug your shoulders, and stick to it, and the cervical lesions will be delayed to avoid repeated actions of the neck for a long time.
At the same time, experts also reminded that the neck should avoid catching cold. Because cold can lead to increased muscle tension and loss of elasticity. Therefore, pay attention to keeping your neck warm in winter, such as wearing a scarf; Don't blow your neck at the air conditioner in summer. In short, avoiding colds is also an important part of preventing cervical spondylosis.
2, a simple way to exercise the cervical spine
In sitting or prone position, put your upper limbs straight behind you, cross your fingers (if crossing is difficult, you don't have to cross them), stretch your arms backwards, and at the same time try to raise your head (slowly), try to tighten the muscles between the back neck and scapula, 10 seconds later, stop and return to the normal position, and try to relax the tightened muscles. After resting 10 seconds, do the above exercise again and exercise repeatedly until you feel tired or slightly sweaty.
Note: It is not advisable to exercise too much at one time. You can exercise 3-5 times a day. This exercise should not be carried out in a standing position to avoid falling down due to dizziness. Regular exercise can effectively promote the recovery of physiological curvature of cervical spine, enhance related muscle strength and enhance the stability of cervical spine.
3, the neck protection method
first step
Relax your head, turn your head to your sides, and go back and forth ten times. Then head down and head up 10 times.
Second step
When standing, we open our feet, which are shoulder-width apart, and naturally put our arms down. Raise your head but lean back as far as possible, look at the sky for a few seconds, then exhale, then lower your head as far as possible to the front, and keep your forehead close to your body for a few seconds.
Third step
Keep your hands and feet in the second step. First, tilt your head to the left and keep your ears as close to your shoulders as possible. After a while, turn your head to the right and go back and forth 10 times.
Fourth step
Keep your hands and feet in the second step. Turn your head forward 10, and then turn your head back 10.
Step five
Keep your hands and feet in the second step. First of all, shrink your neck and lift your shoulders. After stopping for a minute, relax your neck and shoulders After relaxing, sink your shoulders hard, stretch your neck upward, and then relax after stopping for a minute. Repeat 10 times.
Step 6
When standing, we open our feet, keep them shoulder-width apart, put our fingers behind our heads, put our hands together for about 5 seconds, and then switch to our foreheads to do the same action. Just repeat it several times.