1, the practice of cervical gymnastics
When doing cervical spine exercise, you can first separate your feet and keep them shoulder-width apart. Then put her hands on her hips, look up at the sky, and then look down at the ground. At this point, try to keep the mandible close to the sternum. It should be noted that the upper body and waist should remain motionless. Then inhale when you look up and exhale when you look down. The intensity of inhalation and exhalation can be gradually deepened, which can be repeated about ten times.
Of course, different postures and methods have different effects after people finish cervical spine exercise. When doing cervical exercises, you can also separate your feet, put your hands on your hips, and turn your head and neck to the upper left or right. When turning to the upper left, look to the upper right, otherwise look to the upper left. You can inhale when you rotate and exhale when you recover. Turn left and right about ten times.
2. Scientific living habits
First, drink hot milk. Many times when you can't sleep, you can drink a cup of hot milk and put some honey in it. After drinking a cup, you can obviously increase your drowsiness and improve your sleep quality. However, it should be noted that don't drink too much or have an empty stomach. If you don't eat dinner, it is recommended to accompany some cakes.
Second, take a hot bath. Insomnia caused by mental stress and nervousness can be solved by taking a hot bath. If the patient is a female friend, you can also add some petals or bath salts to improve the skin condition. If the conditions do not allow bathing, the same effect can be achieved by soaking your feet properly. Pay attention to dry in time after soaking in water to avoid catching a cold.
Third, work and rest on time, the way to help sleep is to work and rest on time. If you get into the habit of staying up late, it will be difficult to fall asleep. It's best to set a time to get up and go to bed. Time is up, get up and go to bed, stick to it for a week, and change the biological clock back.
Fourth, don't play with your mobile phone before going to bed. Many times, playing mobile phones before going to bed can also lead to insomnia, and mobile phones can also radiate, which is not good for human health. In this case, pay attention to put away your mobile phone before going to bed, and it will be fine slowly.
3. How to exercise to prevent cervical spondylosis
1, sprint or jog
Jogging easily or jogging is a kind of exercise with full participation. By alternating rhythmic muscle contraction and relaxation, we can exercise the balance and coordination ability of spinal joints and improve muscle endurance. The oxygen supplied during jogging is 8~ 12 times more than that during meditation. At the same time, jogging can make the human body produce a low-frequency vibration, so that the smooth muscle of blood vessels can be exercised, thus increasing the tension of blood vessels. For people who work at their desks for a long time, it can effectively relieve muscle fatigue, improve local blood circulation and relieve tension. Compared with patients with cervical spondylosis, we should advocate brisk walking, the effect is not worse than jogging, and the influence of exercise on all joints of the spine is much smaller than jogging.
Step 2 ride a bike
Bicycle is a very common and convenient means of transportation in China, and people often use it for work and outing. Research shows that cycling, like running and swimming, is an endurance exercise that can improve cardiopulmonary function. It can also improve the agility of nervous system, prevent brain aging, and make three pairs of joints of lower limbs such as hip, knee and ankle and muscles and ligaments of neck, back, arm, abdomen, waist, groin and buttocks get corresponding exercise.
The action of riding a bicycle is to lean forward with your hands, shrug your shoulders, and raise your head and neck. This posture is just the opposite of that of most people at work. Usually, everyone needs to bend their head and neck in front of the computer for a long time, causing excessive tension and fatigue of the muscles behind the neck, which is the reason for symptoms such as muscle stiffness and neck discomfort. Riding a bicycle makes the head tilt upwards, which plays the role of reverse therapy, stretching the tense muscle ligaments and exercising the relaxed muscles. This is the key to prevent cervical spondylosis by cycling.
Step 3 swim
When swimming, the human body is exposed to sunlight, air and water, which is of great benefit to promoting metabolism, expanding skin blood vessels and enhancing the body's disease resistance. Swimming is also a whole-body exercise, which can not only help to lose weight and shape, but also prevent and treat cervical spondylosis. When swimming, because of the need for air, the neck should be lifted from the water, so that the head can breathe out of the water, and at the same time, both hands alternately lean forward and paddle hard. This action will double the work of the muscles behind the neck, which is also an "abnormal movement state" contrary to the usual posture. Because the resistance of water is more than 20 times that of air, swimming is a very full exercise, which can not only relieve the tension and discomfort of neck muscles caused by monotonous desk movements, but also accelerate blood circulation and relieve fatigue.
Step 4 fly a kite
The fitness and medical effects of flying kites have long been valued by people. When flying a kite, people's eyes are blue. Watching the kite flow with the wind and sway in the blue sky and white clouds can adjust vision, eliminate eye muscle fatigue and prevent myopia. In addition, flying kites is an activity that can prevent and treat cervical spondylosis.