What are the methods of physical exercise for patients with cervical spondylosis?

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.

Cervical spine exercise can not only prevent cervical spondylosis, but also treat Lu Shu to treat cervical spondylosis, and the method of exercise is simple, sitting or standing can be carried out. Prepare for the activity: Feet shoulder-width apart, arms at your sides, fingertips straight down (when sitting, palms on your thighs, palms down), eyes level, whole body relaxed.

Here's how it works: 1Raise your head and slowly look up at the sky, stretch your head and neck to the maximum extent possible, and stretch your chest and abdomen upwards together (not just a head-up exercise).

2.Slowly move the elongated neck forward and downward, like a rooster crowing. 3.

Then slowly pull your neck back and upwards. 4.Return to the ready position.

Note: First, it takes about 1 minute to do (1 4) continuous exercise every time; Second, both the upward extension of the neck and the backward contraction of the neck should be held up and the abdomen should be tightened; Third, you can do it several times a day according to the different conditions of each person, and you can do it several times each time. This neck extension exercise can improve the blood supply to the neck muscles and ligaments, speed up blood circulation, make the muscles and ligaments stronger, increase bone density, prevent osteoporosis, and thus reduce the occurrence of cervical spondylosis.

This kind of exercise not only exercises the cervical spine, but also the chest, abdomen and internal organs. This workout doesn't require a sports field, can be done anytime, anywhere, and is an active method of rest.

In daily life, if you work at a desk for a long time or face the computer, you are prone to cervical spondylosis, resulting in symptoms such as vision loss, neck and shoulder pain, and limited neck movement. If you suffer from cervical spondylosis, you should do it in time, and exercise yourself in daily life, so that you can recover from cervical spondylosis as soon as possible, so how to exercise cervical spondylosis? Next, I will introduce it to you.

1. Chest expansion exercise. The method is to stand with your feet shoulder-width apart, keep your breathing steady, make fists with both hands, and then slowly extend your arms to the sides of your body in a horizontal direction with your palms facing each other, so that your body is in a line from the front, clamp your back, stay for 5 seconds and then return, and do 10 to 20 reps in a row.

2. The cat stretches its waist. Learning to stretch like a cat can effectively alleviate cervical spondylosis, because falling on all fours has the effect of reducing pressure on the cervical spine and spine, can improve the flexibility of the cervical spine, and can improve metabolism.

3. Stretch the neck and top ball. Prepare a yoga ball, stand with your legs apart, cross your hands on your hips, and hold the yoga ball with your head, which can not only relieve cervical spondylosis, but also relieve the symptoms of high blood pressure.

4. Watch fish on the bridge. The method is to stand with your legs apart, your hands on your hips, your head and neck stretched forward, and your eyes down to make a movement to watch the fish playing, which can exercise the muscles of the cervical spine and relieve the symptoms of cervical spondylosis.

5. Fly a kite. Friends with cervical spondylosis can fly kites frequently. When flying a kite, you will look up at the sky, so that you can move the cervical spine very well, which is very good for the recovery of cervical spondylosis.

6. Swimming. Swimming is also a very good exercise to relieve cervical spondylosis, and when swimming, you often have to lift your head up to breathe, which is conducive to maintaining the normal physiological curvature of the cervical spine, and moving the cervical spine to relieve the symptoms of cervical spondylosis.

Patients with cervical spondylosis can usually carry out cat stretching waist, looking back at the moon, watching fish on the bridge and other sports, which can move the cervical spine well, coordinate the muscles and bones of the whole body, which is conducive to maintaining the normal physiological curvature of the cervical spine and alleviating the symptoms of cervical spondylosis. However, if cervical spondylosis is particularly severe and causes limited mobility, do not exercise at will, and consult a doctor before exercising.