At present, many middle-aged and elderly people and even young people suffer from cervical spondylosis. With the increase of age, the physiological function of cervical vertebra and its intervertebral disc gradually declines. Exercise therapy is very important for the rehabilitation of patients with mild and moderate cervical spondylosis and the recovery period of cervical surgery, and it is also of great significance to prevent the recurrence of cervical spondylosis. What head movements can you do to prevent cervical spondylosis from recurring?

1. Turn your head left and right

Principle (1): This exercise is to twist the longitudinal axis of the cervical vertebra horizontally, so as to increase the rotation of the cervical vertebra, strengthen the flexibility of the vertebral body, relieve the symptoms of nerve compression, promote the blood circulation of the neck and relieve the muscle tension of the neck. If the rotation of the head in the left and right horizontal direction is limited, you can do this exercise more.

(2) Action requirements: Start your head from the center, turn right slowly, stop for a while, then turn left slowly, and stop for a while. When the head rotates, the shoulders and waist cannot rotate. Turn your head as far as possible. Do it about 20 to 30 times.

Move the head up and down

Principle (1): This exercise is to increase the anteroposterior curvature of cervical spine. Regular practice can enlarge the gap between vertebral bodies and lengthen the stiff muscles in the front and back of cervical spine. Doing this exercise more often has a good effect on treating arm numbness caused by cervical spondylosis or shoulder discomfort caused by stiff neck.

(2) Action requirements: slowly lean back and raise your head, then slowly lower your head and pause for a while. Try to do it to the greatest extent, up and down 20 ~ 30 times.

3. Head flexion exercises

Principle (1): This exercise is to move the muscles on the lateral side of the cervical vertebra and increase the lateral swinging ability of the cervical vertebra. If the cervical vertebra feels tired or the shoulder muscles are tense, doing more exercise can relieve it.

(2) Action requirements: Do head flexion slowly, pause for a moment, and do it 20 times from left to right.

With the passage of time, people who have suffered from cervical spondylosis, or those who have suffered from cervical spondylosis injuries, are particularly prone to relapse, and this degeneration process will be accelerated due to strain, trauma and other reasons. It is more common for middle-aged and elderly people to work at their desks for a long time or have a history of neck injury. Therefore, it is particularly important to prevent the recurrence of cervical spondylosis. Doing this simple action every day can prevent the recurrence of cervical spondylosis!