What are some ways to exercise the lumbar and cervical spine that you can share?

Sitting in front of the computer for a long time and some drivers who often drive will cause discomfort in the cervical and lumbar spine, sit for too long, an hour to stand up and move for a few minutes, for the cervical spine, the head turns three times counterclockwise, three times clockwise, for the lumbar spine, the first walk slowly and backwards, and the other left turns 3 times, the right turns 3 times.

I would like to share with you two good ways to **lumbar cervical spine,**lumbar spine can choose to walk backwards, usually we walk slowly at night, these will change slow walking to walking backwards, which can move your lumbar spine, accelerate waist blood circulation, improve waist discomfort, cervical spine discomfort when you can choose to play badminton, insist on it twice a week, than going to the hospital** The effect is significant.

If you want to exercise the lumbar spine and cervical spine, you can usually find your favorite sports, such as running, playing ball, doing sit-ups and push-ups, or you can do simple yoga, don't sit for too long, pay attention to reasonable rest, look less at your mobile phone and lower your head, you can stand up and turn your waist and neck!

Get up in the morning to stretch your waist, run, stretch your waist and exercise your body.

If you sit in the office for a long time, you can stand up and do some exercise, and avoid sitting often.

Practicing yoga can not only improve your temperament, but also exercise your lumbar spine.

Writing rice characters with your head can exercise the cervical spine.

White-collar workers who sit in the office for a long time are very prone to suffer from some problems of the lumbar and cervical spine. Then at work, after up to an hour, you can stand up, shake your body from side to side, and by the way, put your head forward, back, back, left, right, and right, according to this operation procedure, to shake slightly. Use this method to alleviate and relieve the soreness of the lumbar and cervical spine caused by sitting for a long time.

You can do spinal exercises, cervical spine problems, pay attention to your daily posture, and pay attention to maintaining a correct study or work posture in order to keep the cervical spine of cervical spondylosis from being compressed. Ensure that the neck is straight, lean forward slightly, do not twist or tilt, and work for more than 1 hour, during which you can do some neck exercises or massage; It is not advisable to lean your head on the head of the bed or on the armrest of the sofa to read a book, watch TV, etc. If the neck is damaged, then it is bound to cause cervical spondylosis or lead to aggravation of cervical spondylosis, so it is necessary to avoid injury in life.

Modern people's living habits, many people's lumbar spine and cervical spine are not good, and they need to exercise more. The cervical spine should often rotate the neck counterclockwise and clockwise, choose the cervical pillow when sleeping, press the back of the head with both hands after working for a long time, tilt the head backwards, repeat this operation several times, and then rotate the cervical spine left and right, and press the acupuncture points of the back neck wind pool with the thumb, these methods can exercise the cervical spine. In terms of the lumbar spine, try not to beat the way, you can twist the waist, and use the roasting electric physics ** lumbar spine, which will also relieve fatigue and discomfort of the lumbar spine!

Now life is stressful, and many people's cervical and lumbar spine are not too good, a typical occupational disease. If you want to have a good lumbar spine and cervical spine, it is recommended to use the rest time to do a few yoga movements at noon, or move the lower lumbar spine and cervical spine before going to bed at night. For example:

The lumbar rotation and twisting posture in yoga are very good for the exercise of the lumbar spine. Neck rotation and ostrich poses in yoga are also particularly good for cervical spine exercises. You can buy a yoga book and take a closer look at the practice steps, insisting on exercising will have unexpected effects, and it is also very helpful for physical health...

There is also to buy a massage hammer, often knock on the cervical spine, lumbar spine...

10 exercises for cervical spondylosis

Cervical spondylosis is a condition that many of us suffer from nowadays. This is more due to the problem of our sitting posture, we sit in front of the computer for a long time to work, and the posture is incorrect, which leads to problems with our cervical spine. These are all occupational diseases in our work now.

Today, we will teach you 10 exercises for cervical spondylosis, and everyone should act quickly.

10 exercises for cervical spondylosis

1. Left side.

We slowly move our head to the left, and then you will feel the muscles of our right shoulder in a tense state, then we will stretch our right arm as far down as possible, and then keep our spine in a straight position, then relax, and then continue to repeat this movement.

2. Right-side type.

The right side is the same as our left side, their steps are the same, why do we have to do both ways, scattering so that we can effectively achieve a balanced effect, which is conducive to the recovery of our cervical spine and effectively maintain a healthy state.

3. When turning left.

Gently rotate our head and twist it to the left, but our body is not allowed to turn, and if we look at our body, we have to look at our body for about 5 seconds, and finally we are back to our original position.

That's it for the 10 exercises for cervical spondylosis.

1. Tilt your head forward ten times, tilt back ten times, tilt to the left ten times, and tilt to the right ten times. Then shake your head slowly, turn left ten times, turn right ten times. This is one of the ** methods of cervical spondylosis, one of the ** methods of shaking the upper limbs cervical spondylosis: shaking the left arm twenty times, and then shaking the right arm twenty times.

2. Massage locally, you can find tender points, hard knots or muscle tensions near the neck, large vertebral points and Fengchi points, and knead and push on these reaction points.

3. Stand with your feet shoulder-width apart, adjust your breathing, and clench your hands into fists with your palms facing each other. Slowly extend your arms horizontally to your sides, so that your body presents a word, then feel your back clamped, stay for 5 seconds, return, and do 10-20.

4. The exercise of shrinking the neck is also called McKenzie**, this is the best exercise for your cervical spine, which can not only adjust the posture of your cervical spine, but also adjust the strength of the cervical spine.

5. Insist on rubbing your palms and rubbing your waist, rubbing the palms of both hands together, and then rubbing your waist with both hands, you can rub it up and down, and do it fifty times.

6. Doing cervical spine health gymnastics can help improve blood circulation in the neck, promote the resolution of inflammation, relieve muscle spasms, reduce pain, and prevent muscle atrophy.

1. Oral drugs**: mainly used for pain relief, local anti-inflammatory, and muscle relaxation**, and the curative effect on local soft tissue strain secondary to cervical spine instability is clear, and it can only fundamentally alleviate cervical spondylosis. For patients with weakness or numbness in the limbs, neurotrophic drugs may also be used to assist in the relief of pinched nerves**.

2. Conservative is also a commonly used method, which is mainly based on Jiyutang, Shungu Anyu, cervical vertebrae, and post. It can penetrate into the soft tissues of the cervical spine, and the gray recovery is good and not easy**.

3. Traction method: through the mutual balance between traction and anti-traction, the head and neck are relatively fixed in the physiological curve state, so that the phenomenon of cervical curve is not correct, but its efficacy is limited, and it is only suitable for patients with mild cervical radiculopathy; In the acute stage, traction is prohibited to prevent aggravation of local inflammation and edema.

4. Physiotherapy: Physiotherapy is the abbreviation of physics, which is the application of various physical factors in nature and artificiality, such as sound, light, electricity, heat, magnetism, etc., to act on the human body to achieve the purpose of cervical spondylosis.

Generally speaking, the action of "the sun rises in the east and sets in the west", specifically, the body remains upright, the cervical spine remains still, the head turns to the left, from this position to the east and west sets, the head follows the eyes clockwise, from oblique to oblique turn, repeat for 10-20min; Another method is to use shoulder movements to adjust the neck muscle groups, the specific method is very simple, the right hand is crossed from the top of the head, the left ear is pulled 10 times, and then the left hand repeats the movement, so many times.

Precautions: 1. Maintain a good sitting posture. Generally, sit in a natural upright position, keep your back straight, and tilt your head slightly forward.

2. Avoid being in a posture for a long time in the neck and waist. When you feel a little tired, you can get out of your seat and walk, or do some simple stretching exercises every hour, 1 2 minutes.

3. Adjust a reasonable sleeping position and choose the right pillow.

4. Strengthen exercise and enhance physical fitness. Reasonable exercise.

5. Pay attention to the warmth of the neck and waist.

6. Calcium can be appropriately supplemented.

In addition, it is important to go to the hospital for examination as soon as the condition worsens.

The most well-known is Xiao Yanfei, which is recommended by many doctors and physiotherapists. The second is the draping method, which is draped on a horizontal bar. However, these exercises should be gradual, accumulated by the sun and the moon, and the most important thing is not to overwork them.

Playing badminton can be a good improvement for people with spinal problems, and it is also good for physical health.

Playing ball is first and foremost a way to relax your mind and relieve your eye fatigue. As for badminton, it has a good effect on the prevention and mild cervical spondylosis.

Standing: Friends who have seen Swallow Li San are expected to be familiar with this action, first of all, keep standing, shift the shoulders backwards, gently put the arms back, stretch the palms of both hands flat, and the palms are facing each other or backwards, simulating the action of the swallow diving. Gently forward with the bottom of the waist as the center, once a day in the morning and once in the evening, 50 reps each time.