What is the most effective exercise method for cervical spine patients? 30

If you suffer from cervical spondylosis, it is best to cut your hair short.

If you have cervical spondylosis, if you go to exercise again, it feels like this has almost no effect. Exercise can only be effective if it can prevent cervical spondylosis.

The first exercise method for cervical spondylosis: hold the head and side of the neck posture, look at the eyes, bend the elbows with both hands, put the palms together behind the head, and then bend the head and neck to one side, and slightly pressurize, 8 4 times each on the left and right sides.

The second type of exercise method for cervical spondylosis: holding the head and flexing and stretching, the eyes are level, the elbows are bent with both hands, and the palms are closed at the back of the head. Press the back of the head and flex the neck to the lower jaw against the chest. Hold your head and hands with a little pressure to slowly raise your head and stretch it back. Repeat this 8 4 times.

The third type of exercise method for cervical spondylosis: Tiger Neck Grabbing Pose Stand upright and tilt your head slightly, put your hands together on the back of your neck, pinch the muscles behind your neck with your wrist joints, and lift them 8 4 times.

Hope that helps you a little.

To alleviate cervical spondylosis, you can do this kind of fitness exercise: including swimming, kiting, playing table tennis, etc. This kind of exercise can fully relax the musculature of the back of the neck, the pain will be significantly relieved, and the onset of cervical spondylosis can be effectively avoided.

Patients suffering from cervical spondylosis must carry out scientific exercise under the guidance of a specialist doctor or a technical professional recovery doctor when exercising. There are usually a lot of themed activities, and it is not recommended to be sedentary. Raise your hands above your head and look up at the palms of your hands.

Multi-activity activity shoulders, palms facing down on shoulders, then shoulders rotated forward, backward, left, right, and shoulder. You can stick your back against the wall every day and keep your eyes sideways. Cervical spondylosis is usually caused by poor daily routine, do not keep looking down at your mobile phone or computer, and turn your head every hour or so to theme the activity of the muscles and pulses.

Exercises should be done with themed activities on the top of the head, neck and shoulders. Pumping a little time a day can effectively improve cervical spondylosis, you don't have to bow your head to play with your mobile phone for a long time, take a little time to stand up, go up and down, left and right theme activities on your head and neck, raise your head or put your hands together behind your back, pull your shoulders, etc.

For the treatment of cervical spondylosis, neck and shoulder exercises can be done. Take the seat, relax your whole body, keep your neck straight, and place your hands on your thighs crossed. Hold your head up.

It's a very simple and easiest action to do, and it's perfect for any time, whether it's at work or at home. Even friends who usually sit often can do this action more, and when you do it, you can put your hands behind your neck, and then tilt your neck up. This action has a very good effect on the physiological curvature of the cervical vertebrae and the discomfort of the cervical spine.

Head upright, head not high to maximum, head back to upright, head up to maximum, fix head upright. Preparatory action for shoulder kneading exercises: you can sit or stand up, and relax your whole body.

At this stage, the cause of cervical spondylosis has long been searched, as long as the patient is determined to completely, or the patient is determined to restore the body to the road of healthy physical and mental growth, the cervical vertebrae will no longer be a dream! One of the characteristics of cervical spondylosis is that as long as the patient has the onset of the disease, as long as the patient does not have a complete cervical spondylosis, cervical spondylosis may devastate the patient for life, and there will be a risk of aggravation at any time, and the complications of cervical spondylosis continue to destroy the patient!

For example, planks, crunches, hip bridges, horizontal bars, and playing badminton. These are all great options.

For example, playing basketball, badminton, swimming, table tennis, and stretching. These are good for protecting the cervical spine and can also enhance physical fitness.

Cervical spine exercise can not only prevent cervical spondylosis, but also cervical spondylosis, and the method of exercise is simple, or 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 to do it:

1.Raise your head and slowly look up at the sky, stretch your head and neck as much as possible, and stretch your chest and abdomen upwards together (not just a head-up movement).

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. At the same time, you can go to Chinese medicine to do acupuncture massage**, which needs anti-inflammatory and pain-relieving**.

It can be applied externally to the cervical vertebrae. Minimize the time spent in front of the computer.

First of all, let's talk about a few basics about cervical spondylosis and cervical spine function exercises:

1.Cervical spondylosis is not a single disease, but includes many types: cervical, radiculological, sympathetic, vertebral artery, spinal, mixed, etc.

For different types of cervical spondylosis, the requirements for exercise are different.

2.The functional exercise of the cervical spine has two main functions and purposes: one is to promote the blood circulation of the neck and shoulder muscles, eliminate local muscle fatigue, and prevent and alleviate the strain of the neck and shoulder muscles and ligaments. The second is to enhance the strength of the neck and shoulder muscles and maintain the stability of the cervical spine bones and joints.

3.The cervical spinal cord and nerve roots are located in the spinal canal of the cervical spine, and the volume of the cervical spinal canal increases slightly when bending forward (which is conducive to reducing the compression of the spinal cord and nerve roots), and when the spinal cord is tilted back, the volume in the spinal canal decreases slightly (which may lead to aggravation of nerve compression). Based on the above, it can be seen that all kinds of cervical spine exercises are most suitable for the exercise of cervical spondylosis.

Cervical spondylosis is mainly caused by neck and shoulder muscle and ligament strain caused by long-term bowing and desk work, which is mainly manifested as neck and shoulder pain and discomfort, and no upper limb string pain, numbness, weakness or dizziness. The symptoms can be relieved by insisting on exercise, and there are no special contraindications to the exercises, and all kinds of movements can be used, but the flexion and extension of the cervical spine is the best. The pace of the workout should be slow and the movements should be soft and powerful.

However, for cervical spondylosis such as radiculopathy, spinal cord and vertebral artery type in the onset period, there are symptoms such as pain, numbness, weakness of the upper limbs, inflexibility of the limbs, dizziness, etc., exercise must be cautious, and the flexion, extension and rotation of the cervical spine will often aggravate the symptoms. Therefore, it is contraindicated to do exercises in severe cases, especially for cervical spine tilt exercises. This is contrary to the common sense of patients.

Even in the remission period of the disease, the amplitude of the cervical spine must be small.

In addition, to do cervical spine exercises, the posture does not have to be very complicated (the traditional "鳯" is not more effective than the simple "ten"), it is good to be simple and effective. Generally speaking, forward flexion and extension exercises are sufficient, and there is no need to do the left and right up and down rotation of the cervical spine.

1.Self-massage of the neck: Rub the fingers of the abdomen, starting from the Feng Chi acupoint, along the muscles at the back of the neck, and all the way to the shoulder well acupoint on the shoulder. Repeat several times. (See Figure 1).

2.Head and hand fight: Cross your hands behind your neck, stretch your head and neck back slowly and forcefully, and at the same time use your hands slightly forward to fight. Hold for 1-2 seconds, relax, and return the cervical spine to a neutral position. Repeat several times until the neck and shoulder muscles are slightly sore, and do not overdo it. (See Figure 2).

Cervical spondylosis is the cold of the cervical spine, such as the cold wind of the air conditioner, or the sitting of the desk for a long time, which compresses the cervical spine.

For a long time, the joints and muscles of the cervical spine lack the nourishment of qi and blood, and will become stiff, tight, and blocked.

In traditional medicine, pain is not possible, and general is not painful.

If the flow of qi and blood in the cervical spine is too slow, the blood supply to the head will be reduced, and at this time, people will feel dizzy.

To restore the cervical spine, it is necessary to strengthen the physique, speed up the flow of qi and blood around the body and cervical spine, unblock the blockage of the cervical spine, discharge cold and dampness, and make the qi and blood flow smoothly around the body and cervical spine, so that sufficient qi and blood will nourish the joints and muscles of the cervical spine and become flexible. At this time, the blood supply to the head increases, and the person becomes energetic.

Playing badminton has a special effect on the prevention and even ** cervical spondylosis. Since I became obsessed with badminton, the symptoms of cervical spondylosis have disappeared, I recommend you to try it, as long as you persist, the effect will be good. Mechanism:

When we play the sport of badminton, we need to use the badminton racket to catch the ball back and forth, back and forth, left and right; When the ball is attacking or exceeds the height of the head, you need to lean back or extend your neck to receive the ball; And when the ball hits and lands in front of you, you need to lean forward and bend down to catch the ball; When the direction of the ball is left or right, the head will also follow the direction of the ball to the left or right, so that your cervical spine moves back and forth with the direction of the ball, which is just the effect of relaxing the muscles and invigorating the blood of the cervical spine!

Cervical spondylosis exercise method:

1.Ear. Squeeze the junction of the middle and lower auricle 1 3 and the tragus with the fingertips of the index finger and thumb of both hands, and press for about 3 minutes each. When squeezing, you must pay attention to the moderation of the channel, not too violently.

2.Rub your neck. Use the palms of both hands to gently rub the muscles at the back of the neck along the hairline point at the back of the neck to the spinous process of the seventh cervical vertebra, which is the large vertebral point, from top to bottom, and repeat 12 times, or you can cross your hands and rub together.

3.Friction noodles. Use the middle fingers of both hands close to the nose, gently press the Yingxiang acupoint, and make an upward movement to wipe the face, to the front and back of the forehead, and then massage along the ear to the submandibular area, and pay attention to gently press the area around the earlobe, and finally restore to the cheeks next to the nose.

4.Refuse to do. That is, an action that is easy to organize. To do this, keep your feet shoulder-width apart, look at eye level, and then relax your shoulders and arms and repeat 12 times at a time.

5.Lean forward and backward. It is to cross your waist with your hands, first raise your head and lean back, and at the same time pay attention to inhalation, and stop for a moment to look at the sky; Then slowly lower your head with your chest and exhale at the same time, and stay for a moment to look at the ground with your eyes.

6.Raise your arms and turn. Raise your right arm so that your palm is down, then raise your head and look at your palm, slowly turn your body to the left, stay for a moment, and then turn right in turn.