How to prevent the occurrence of cervical spondylosis through physical exercise

In fact, to put it bluntly, it is necessary to shake the head of the head for neck exercises, generally 2 times a day, 15-20 minutes each time; If you want to find this kind of health exercises, you can search for them on the Internet.

The doctor said, "Do it every 45 minutes." In short, the frequency should be high.

Strengthen exercise and enhance physical fitness: For cervical spondylosis, you can not only do whole-body exercises such as tai chi and radio exercises, but also exercise neck function to enhance local muscle strength, smooth cervical joints to alleviate symptoms, and gradually improve the lesions.

The cervical spine is the crossroads of the head and neck, and once the blockage is restricted, it is easy to cause cervical spine discomfort, head discomfort, and memory loss.

Hello, regular functional exercise for cervical spondylosis is an effective way to prevent and delay the occurrence and development of cervical spondylosis. Here are some ways to exercise daily for cervical spondylosis, I hope it will be helpful to you:

The method is: sit upright with your hands on your waist and slow down your breathing, 1Slowly lower your head so that your chin is as close to your chest as possible, 2

Then tilt your head and tilt your head back as much as possible so that the back of your neck has a clear feeling of squeezing, 3This is followed by tilting the head from side to side, with the earlobes as close to the left and right shoulders as possible, 4Turn your head left and right with your chin as close to your shoulders as possible, 5

The head rotates clockwise or counterclockwise, the rotation amplitude should be large, the action should be slow, rotate clockwise, rotate clockwise, and each of the above movements can be repeated 8 times according to the beat. (Note: Cervical spondylosis with vertigo symptoms should be done with caution to rotate the head) 6

Then use your hands to fold the neck and shoulder muscles from top to bottom or bottom to top for 1 2 minutes, 7Then do chest expansion, elbow rotation, shoulder patting, arms to the left and right flat extension, force back extension, chest up, then two elbow joints flexion, fingers on the same shoulder, with the tip of the elbow to do a circle movement, back and forth 10 times, and then with the palms of both hands alternately pat the left and right shoulders 10 20 times.

In addition, patients with cervical spine disease should combine work and rest and adhere to functional exercise, which is of great significance for the prevention of cervical spondylosis. Also pay attention to local warmth, do not suffer from the cold, and do not blow directly under the air conditioner fan.

Hello, there are many exercise methods for cervical spondylosis, not just 10 kinds, I used to use the exercise method of cervical spondylosis when I was in the past, and the specific movements are: 1. Preparatory type: you can sit cross-legged on the mat or sit on the chair, with your back straight, try to stretch your neck, slightly close your jaw, relax and hang your arms, and open your shoulders slightly.

Feel your whole body stretch well, hold for 5 seconds, and then slowly relax. 2. Left side: self-preparation, the head is slowly tilted to the left, feel the left ear close to the left shoulder, so that the right neck and shoulder muscles feel tense, and at the same time the right arm is stretched down as much as possible, the spine remains straight, and then slowly relax and return to the preparatory position.

3. Right side: self-preparation, the head is slowly tilted to the right, so that the right ear and the right shoulder are close. Opposite to the left-hand style, the action is the same.

4. Left turn type: self-preparation type, twist the head to the left, look at the back of the body as much as possible, but the body can not rotate, hold for 5 seconds, and finally return to the original position. 5. Right turn type:

In the self-preparatory position, the head is twisted to the right, in the opposite direction to the left turn, and the movement is consistent. Insisting on exercising every day combined with traditional Chinese medicine care will improve everyone's cervical spine problems. Hope it helps.

I have my own set of workouts that I can try.