What is the function of cervical vertebra exercises? In daily life, proper exercise is good for people, especially for cervical vertebrae, because many people sit for a long time, which is very bad for cervical vertebrae. Let's share the role of cervical gymnastics and have a look.
The function of cervical vertebra exercise is 1 1. Through relaxation exercises in all directions of the neck, blood circulation in the neck can be promoted, blood stasis and edema can be eliminated, and the cervical ligament can be stretched to relax the spasmodic muscles, thus relieving symptoms.
2. Strengthen the neck muscles, enhance their fatigue tolerance, and improve the stability of the cervical spine, thus consolidating the therapeutic effect and preventing the recurrence of the disease.
Indications and contraindications of cervical vertebra exercise therapy
1, after the acute stage of cervical spondylosis, exercise therapy can only be carried out if the symptoms are basically in a chronic and stable state.
2. If there are obvious symptoms of spinal cord compression, exercise is prohibited.
3. Patients with cervical spondylosis of vertebral artery type should turn their necks gently and slowly, and the range of motion should not be too large, and the rhythm and intensity of exercise should be properly controlled.
Preparation posture: stand naturally, look straight, feet slightly apart, shoulder width apart, hands akimbo.
Section 1: First slowly bend the neck to the left, stop for one minute, then slowly bend to the right, stop for one minute, and repeat 5~ 10 times. Stretch, relax and be slow, and don't feel uncomfortable.
Section 2: First slowly turn your neck to the left, stop for one minute, then slowly turn your neck to the right, stop for one minute, and repeat 5~ 10 times. It should be noted that this action is advisable not to feel dizzy.
Section 3: First retract the jaw, and at the same time, push the head upward forcefully, pause for one minute, then relax and return to the preparation posture, and repeat for 5~ 10 times.
In people's impression, accountants, writers, editors and other people who need to work at their desks for a long time are prone to cervical spondylosis. In fact, while the incidence of cervical spondylosis is getting higher and higher in recent years, there is also a trend of younger onset age, especially for primary and secondary school students and computer users. Long-term study and work, including using computers and driving, can easily make the cervical spine in flexion position or certain specific positions for a long time, which will lead to increased pressure in the cervical intervertebral disc, uncoordinated stress on the neck muscles, tensile strain of the muscles and ligaments behind the neck, and mutual wear and proliferation of the anterior edge of the vertebral body.
Of course, middle-aged and elderly people suffer from cervical spondylosis the most. If the spine is compared to a crane tower, the ligaments and muscles around it are like three fixed steel cables. When the cable is slack, the tower crane will shake, which will affect the lifting action. There are more and more cervical spondylosis after middle age, which is a manifestation of the unstable state of the spine after the relaxation of muscles and ligaments. Patients often feel pain and numbness in the head, neck, shoulders and arms. When vertebral artery and sympathetic nerve are involved, dizziness, palpitation, heartbeat and other corresponding symptoms may occur.
Cervical exercise plays an important role in the prevention and treatment of cervical spondylosis, which can improve the function of cervical intervertebral joints, enhance the tension of muscles, ligaments, joint capsules and other tissues, enhance the stability of cervical spine, improve the blood circulation of cervical spine and correct bad posture. Long-term study, workers and middle-aged and elderly people may wish to do it often.
The fourth quarter: first move the head and neck to the left, then slowly move around to the right and return to the preparation posture. Then, do the same thing in the opposite direction. Repeat 5 ~ 10 times.
Section 5: First, rotate the head and neck to the left, at the same time, extend the left hand forward above the right shoulder, pause for one minute, and return to the preparation posture. Then, do the same action in the opposite direction for 5~ 10 times.
Section 6: First bend the head and neck to the left, at the same time touch the right ear with your left hand, stay on your head for one minute, and return to the preparation posture. Then do the same thing in the opposite direction. Repeat 5~ 10 times.
Section 7: First of all, bow your head and hold your chest, cross your arms on your chest, reach as far as possible to the opposite side, and your left arm is above; Then hold out your chest, spread your arms outward as far as possible, bend your elbows to shoulder level, rotate your head and neck to the left, look at your left hand and pause for a minute; Go back to the ready position. Then, do the same thing in the opposite direction. Repeat 5~ 10 times.
Section 8: first put your hands on your head, cross your fingers, bow your head slightly, and open your elbows to both sides; Then lift your head hard, push your hands forward, hold your head against it, and try not to look back. Repeat 5~ 10 times.
Section 9: Hold the mandible with two palms, press the mandible down with head force, and keep the mandible from falling down with palms force. Repeat 5~ 10 times.
Section 10: First of all, hold your chest and bow your head, put your hands behind your back, cross your fingers, and palm up; Then hold your chest out, at the same time straighten your elbows, palms down, and stop for a minute. Repeat 5~ 10 times.
Section 1 1: Turn the left shoulder outward until the forearm is vertical, the palm of the left hand is forward, and at the same time turn the right shoulder backward until the right hand is behind, the palm is backward, look at the left hand and stop for one minute; Go back to the ready position. Then, do the same thing in the opposite direction. Repeat 5~ 10 times.
Section 12: first cross your arms in front of you, then raise your arms to your head in a crossed state and look up at your hands; Then spread your arms apart and drop back to the ready position. Repeat 5~ 10 times.
Usually pay attention to the following points, which can reduce the burden of cervical spondylosis and delay the arrival of cervical spondylosis.
1, strengthen the neck and shoulder muscles. Exercise. People who study and work at their desks for a long time should purposefully turn their heads and necks left and right several times every 1~2 hours or do shoulder clamping exercises, that is, slowly tighten their shoulders for 3~5 seconds, then stand up for 3~5 seconds and repeat for 6~8 times; You can also use two tables, put your hands on the table, fly your feet back, hold on for 5 seconds, and repeat 3~5 times.
2. Pay attention to the correct posture and keep the spine upright. In sitting posture, you should try to keep a natural sitting posture, with your head slightly forward, and keep the normal physiological curves of your head, neck and chest to avoid excessive backward or forward flexion of your head and neck. In addition, if possible, you can customize an inclined work board at an angle of10 ~ 30 with the desktop, which is more conducive to the adjustment of sitting posture.
3. Avoid the bad habit of sleeping on a high pillow. The high pillow bends the head forward, which increases the stress of the lower cervical spine and may accelerate the degeneration of the cervical spine. Generally, the height of the pillow should be 8 ~ 15cm, and the pillow should meet the physiological curvature requirements of the cervical spine, with soft texture and good air permeability, especially the low-end ingot shape. Because this shape can use the concave part in the middle to maintain the physiological curvature of the cervical spine, it also plays a role in relatively braking and fixing the head and neck, which can reduce the abnormal activities of the head and neck during sleep.
4. Keep a good sleeping position. The neck, chest and waist should be naturally bent, and the hips and knees should be flexed. At this point, the muscles of the whole body can be completely relaxed, and fatigue can be easily alleviated. It is best to take a lateral or supine position, not a prone position.
5, pay attention to the cold and warmth of the neck and shoulders, to avoid neck load.
6. Thoroughly treat the soft tissue strain of neck, shoulder and back in time to prevent the development of cervical spondylosis.
The role of cervical aerobics 2 cervical aerobics
Lean forward and lean back: before doing exercises, stand naturally, with your eyes straight up, your feet slightly apart, parallel to your shoulders, and then your hands rested on your hips. When moving, raise your head and lean back, inhale at the same time, look up at the sky, and pause for a minute; Then slowly lower your head to the chest position, exhale at the same time, and look at the ground. When doing this, keep your mouth closed and keep your chin as close to your chest as possible. After stopping for one minute, do it up and down four times. The essence of action is: stretch, relax and slow, so as not to feel uncomfortable.
Turn your arms up: Before doing exercises, stand naturally, keep your eyes straight, your feet slightly apart, shoulder width apart, and your hands droop naturally. When moving, first raise your right arm, palm down, look up at your palm, turn left slowly, and stop for one minute. When turning, pay attention to the heel turning 45 degrees, the body center of gravity leaning forward, and then the body turning to the right rear side. Inhale slowly when you turn, and exhale slowly when you turn. The whole movement should be slow and coordinated. When you turn your neck and waist, try to turn as much as possible and stop for a minute. When you return to your natural posture, change your left arm. When changing the left arm, put down your hand and press slowly along the root of your ear. Do it again after changing arms, and do it again and again.
Turn left and right: before doing exercises, stand naturally, look straight, separate your feet slightly, parallel to your shoulders, and put your hands on your hips. When moving, slowly turn your head to the left, inhale into your chest at the same time, and straighten your right neck, then stop for one minute, then slowly turn to the left, exhale at the same time, then straighten your left neck, and then stop for one minute. Do this repeatedly and alternately four times. It should be noted that the whole set of movements should be relaxed and stretched, so as not to feel dizzy.
Lift your shoulders and shrink your neck: Before doing exercises, stand naturally, look straight at your eyes, separate your feet slightly, parallel to your shoulders, and hang your hands naturally. When moving, lift your shoulders slowly and shrink your neck as much as possible. After stopping for a minute, the shoulders are slowly relaxed and put down, and the head and neck are naturally stretched and restored to nature. Then, the shoulders sink hard and the head and neck are pulled up. After stopping for one minute, relax your shoulders and exhale naturally. Pay attention to inhale slowly when stretching your neck, hold your breath when staying, and relax your shoulders and neck as much as possible when relaxing your shoulders; After returning to the natural style, do it again four times.
Swing from left to right: 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 is attached to the right shoulder. After stopping for a minute, return to the middle position. Swing left and right four times, inhale when the head swings, exhale slowly when you return to the middle position, and try to relax your shoulders and neck when doing exercises. It is better to move slowly and steadily.