The medical exercises of cervical spondylosis swing from side to side: before doing exercises, stand naturally, look straight, separate your feet slightly, parallel to your shoulders, and put your hands on your hips. When moving, the head slowly tilts to the left shoulder, so that the left ear is attached to the left shoulder. After stopping for one minute, the head returns to the middle position; Then tilt to the right shoulder, and the right ear should be close to the right shoulder. After stopping for a minute, return to the middle position. Repeat it three times from side to side. Inhale when shaking your head, and exhale slowly when returning to the middle position. Try to relax your shoulders and neck when doing exercises, and it is better to move slowly and steadily.
Wave flexion and extension (duck neck style): Before doing exercises, stand naturally, look straight at your eyes, separate your legs slightly, parallel to your shoulders, and hang your hands naturally. During the movement, the mandible bends and stretches forward and downward in a wave-like manner. When doing this action, the jaw should be as close to the chest as possible, the shoulders should be raised, the jaw should be flexed slowly, the chest should stand forward, and the shoulders should move back and forth slowly. Inhale slowly when chin flexes and stretches, exhale slowly when head is raised and restored, relax shoulders, and make two one-minute pauses; Then do the jaw extension and flexion in reverse, inhale from top to bottom, exhale when restoring, do it twice, and practice it three times before and after.
Neck extension exercise: take a sitting position, with palms on your legs and palms down; Look straight ahead, relax naturally, slowly look up at the sky, try to stretch your head and neck as much as possible, and stretch your chest and abdomen together; Then slowly move the elongated neck forward and down; Then slowly stretch your neck backwards and upwards. Each continuous action is 1 time, and everyone can do dozens of times a day according to their own different situations. Cervical stretching exercise can make the cervical vertebra get exercise and reduce the occurrence of cervical spondylosis.
Methods of preventing cervical spondylosis 1. Stand as loose as a clock and lie like a bow.
Office workers usually spend more than 10 hours sitting, riding, going to work and eating every day. Is cervical spondylosis like this? Sitting? It came out.
? At work, the posture of the neck leaning forward makes the head bear the greatest burden on the cervical vertebra, so office workers should lean back slightly as far as possible and lean on the seat back, while sitting straight, but not leaning forward.
? The nose, the keyboard center line and the display center line are located in a straight line, which reduces the distortion of the fuselage.
? When sitting reading, keep your upper body straight. It is suggested to change posture every 20 minutes, which can also play a certain role in relieving.
? 24? A wonderful sleeping position, pay attention to those who lie down with guns, don't sleep like this!
2. Neck protection is very important in spring
Recently, Qingdao has been hot and cold. If you take off your cotton-padded clothes too early and expose your neck, it will not only aggravate the pain of the cervical spine, but also easily catch a cold.
? U-shaped pillows can be prepared in the office for office use.
If you feel cold occasionally, fry yourself a bowl of cold-dispelling soup. The method is as follows: Take brown sugar 2 spoon and 7 slices of ginger, put brown sugar, ginger and appropriate amount of water into the pot and fry for 10 minute. You can drink 1 dose twice a day.
3. Twist aerobics left and right.
Remember to do 10 minutes of cervical gymnastics every day, and be careful not to use too much force.
1, rubbing the neck with both hands: rubbing the neck back and forth with the left hand 10 seconds, and then pinching the back of the neck. Change your right hand again.
2. Look around: turn your head 90 degrees to the left and stay for 3 seconds, then turn right and stay for 3 seconds. Repeat twice.
3. nod back and forth: lean forward as far as possible and stay for 3 seconds, then lean back and stay for 3 seconds. Repeat twice.
4. Turn your shoulders to relax your neck: put your hands on your shoulders, palms down, and rotate your arms from back to front for 20-30 times, and then from front to back for 20-30 times.
5. Neck competition: put your left hand behind your back, your right arm on your chest, and push your palm out parallel to your left side. Hold for 5 seconds, then change hands.
6. Shake your head: rotate around 360 degrees for 5 times, and then rotate in the opposite direction for 5 times.
7. Head-hand resistance: After crossing your hands close to the neck, push your head and neck with both hands and push your head backwards, alternately 10 times.
8. Look up at the palm of your hand: put your hands above your head, cross your fingers, and palm up. Raise your head and look at the back of your hand. Hold it for five seconds.
9. Look at the scenery: the eyeball rotates clockwise and counterclockwise. Close your eyes, rub your palms and apply them to your eyelids for a while. Open your eyes and look at the green plants in the distance.
Treatment prescription of cervical spondylosis 1. Cervical spondylosis has headache, dizziness and numbness of limbs.
Gastrodia elata Stewed Pig Brain Raw Materials Gastrodia elata 10g, Pig Brain 1.
Wash the raw materials, chop gastrodia elata, put it into a stew with pig brain, add water and salt, and stew it in water. Take 1 time every day for 3-4 times continuously. Has the functions of calming the liver and strengthening the brain.
2. Cervical Spondylosis with Deficiency of Qi and Blood
The raw materials of Shenqi longan porridge are Codonopsis pilosula, Astragalus membranaceus, longan meat, Lycium barbarum, 20g each, and japonica rice, 50g each.
Cleaning raw materials, chopping Radix Codonopsis and Radix Astragali, decocting to obtain juice, adding appropriate amount of water to boil, adding longan pulp, black rice and japonica rice, decocting with slow fire to make porridge, and adding appropriate amount of sugar. The function of invigorating qi and nourishing blood.
3. Cervical spondylosis with numbness and pain in limbs
Stewed Zaocys, onion, ginger, yellow wine and water.