What is the best exercise for cervical spine pain? What is the best way to exercise for cervical spo

The first thing to point out to you is that if the patient has cervical spondylosis and is in a severe attack, then during this period, it is necessary to immobilize, rest, and do not exercise.

If the patient is in remission of cervical spondylosis or does not have severe cervical spondylosis, then the following exercises can be done to relieve pain:

Clause. 1. You can do cervical spine related gymnastics, such as cervical spine rice character gymnastics and seven-step exercises, etc., this kind of gymnastics is a related action gymnastics designed by some orthopedic surgeons for patients with cervical spondylosis, and detailed tutorials can be found on the Internet.

Clause. Second, you can do some gymnastics exercises of traditional Chinese medicine, such as Wufowl Opera, Baduan Jin, Yijin Jing, etc., which are very good for the cervical spine.

Clause. 3. You can do some yoga exercises.

Clause. Fourth, for patients with good physical strength, you can also do some exercises such as badminton, basketball, volleyball, etc.

Neck pain caused by cervical spondylosis can be quickly relieved by immobilization, immobilization, rest, medication**, cold compress, acupuncture, massage, etc. The most common causes of cervical pain are local muscles, ligaments, soft tissue injuries, cervical osteoarthropathy, and cervical disc compression of nerves or spinal cords, which can be improved by the following measures. 1.

Immobilization, immobilization, resting: These measures can reduce the inflammation of the surrounding soft tissues, relieve pain, and improve symptoms. 2.

Medications**: These include analgesics and muscle relaxants such as ibuprofen, chlorzoxazone, ethoxyperisone hydrochloride, etc., which are effective in relieving pain. 3.

Cold compress: In the acute stage, cold compress can reduce local congestion, reduce inflammation, reduce swelling and relieve pain. 4.

Acupuncture: including warm acupuncture, electroacupuncture, milliacupuncture, etc. Traditional Chinese medicine believes that acupuncture can regulate qi and blood and dredge the meridians, thereby relieving pain.

Western medical research has found that acupuncture can contact the tension of the neck muscles and ligaments to achieve analgesic effects. 5.Tuina:

It can improve local muscle spasms and relieve pain symptoms, but if the pain worsens, massage should be stopped immediately. In addition, maintaining correct posture in daily life, maintaining the normal lordosis curve of the cervical spine, and strengthening neck and shoulder muscle exercises can also help improve pain symptoms.

For neck muscle confrontation training, hold your neck with both hands, tilt your head back, and keep your elbows together as close as possible for 10 to 20 seconds, then open as much as possible, maintain 10 to 20 seconds, and repeat 10 to 20 times. It can stretch the soft tissues of the neck and shoulder, maintain cervical flexion, and prevent atlantoaxial joint instability.

Pain relief: Warm compresses and massage.

Use a warm water bag for hot compresses, and put two layers of towels on the hot compress area when the water is hot, and reduce the number of layers of towels or remove the towels when the water is cold. For about 20-30 minutes, warm compresses on the cervical spine first, then shoulders and back.

It is best to give a light massage to the cervical spine muscles and back muscles after applying a warm compress.

**: After the pain has decreased or disappeared, the cervical spine muscles are stretched.

Stretching method: Sit up straight, keep your head down for 15 seconds, tilt your head for 15 seconds, put your left and right ears close to the same shoulder for 15 seconds, twist your head horizontally to the left for 15 seconds, and twist your shoulder horizontally to the right for 15 seconds.

The range of motion of the neck can be done with the forward bend of the neck. We cross our hands at the waist, adduct our jaws as much as possible, move closer to our chest, bend the cervical spine as far forward as possible, bend it to the limit, stay in the middle for five seconds and then return to a neutral position. There is also a post-extension exercise below, where we stretch our neck back as far as we can, lift our chin up, and reach your limit for five seconds before returning to a neutral position.

We see a lot of elderly and retired people on the streets, they are also doing this exercise, very fast, so it is very easy to cause sports injuries, when doing this angle training, you must pay attention to slow movement. Be sure to stretch to the limit.

If it's an office worker.

If you work for about half an hour, raise your head and gently move your neck around, and do not continue to work with your head down for more than 2 hours; Insist on doing head and neck exercises 1 or 2 times a day, including forward bending, backward extension, and left and right rotation exercises, which can prevent the narrowing of the cervical spine space and the straightening of the physiological curvature; Keep an appropriate distance between the computer and your eyes; Don't look up when looking at the computer screen, it's best to look at level and look down a little bit, but try not to look up.

The best way to prevent and treat cervical spondylosis is to pay attention to the muscles in the back of the neck, you may wish to stand naturally every 2 hours, leave the desk for a while, stand naturally, put your hands crossed on your neck, put your hands forward and your neck back, every 3 5 seconds for 1 time.

First, the principle of neck massager.

The neck massager is a combination of medium and low frequency electrotherapy, magnetic therapy, infrared moxibustion, pillow traction four physiotherapy methods, using traditional Chinese medicine principles, to form a high-efficiency compound energy field, can relax the muscles and activate the body, help improve neck blood circulation, and effectively relieve neck muscle stiffness and pain.

Second, the role of the neck massager.

1. The role of cervical spondylosis.

The cervical massager has a certain effect on cervical spondylosis, and the massager can effectively alleviate some cervical spondylosis, as well as mild radiculopathy, which can effectively promote local blood circulation, eliminate local inflammation, relieve pain, and stop anesthesia.

2. Relieve soreness.

At the same time, it can enhance the width of the intervertebral space, expand the intervertebral foramina, relieve and relieve the compression of nerves, and can also play a role in loosening the adhesion of nerve roots and surrounding soft tissues, relieving local symptoms, and has a good effect on relieving local muscle stiffness, spasm and tension.

3. Which brand of neck massager is better?

There are many brands of neck massagers on the market, and it is necessary to choose regular brands and manufacturers with quality assurance, and the neck massager K3 is launched by Migou, a well-known domestic personal care and health brand.

1. Neck extension: The neck is actively stretched back, and the hand can also be pressed to the position of the back of the head, and the confrontation is added while stretching back, which is the contraction of static muscles;

2. You can shrug your shoulders more;

3. It is recommended that the best way to exercise the cervical spine is swimming, especially breaststroke, swimming 3-4 times a week, which is very helpful for the improvement of cervical spondylosis;

4. Jogging will also help for cervical spondylosis.

In addition to exercise, posture is also very important, it is generally recommended not to bow your head for a long time, get up after half an hour to move your neck, and then do neck extension exercises. In addition, the pillow is also very important, it is recommended to sleep on a thin pillow, and now there are pillows for cervical spondylosis on the market.

In daily life, the exercise of the cervical spine is very important, especially for patients with cervical spondylosis, there should be a scientific exercise method. Patients with cervical spondylosis, in addition to cooperating with normal **, should also strengthen the health care exercise of the cervical spine to prevent the development of cervical spondylosis, even if it is a normal person, it is necessary to pay attention to the prevention of cervical spondylosis. The best exercise for the cervical spine is swimming, especially breaststroke, because the posture of breaststroke conforms to the physiological curvature of the cervical spine, the body floats on the water surface when swimming, not affected by gravity, and the head is lowered and tilted, which can effectively exercise the neck.

And it is also very good for the lumbar spine. In addition, you can also practice yoga more, among which Xiaoyanfei is also very beneficial to the exercise of the cervical spine and lumbar spine.

1. Neck movement: tilt the head forward 100 times, tilt back 10 times, tilt to the left 10 times, and tilt to the right 10 times. Then shake your head slowly, turn left ten times, turn right ten times.

2. Shaking of the upper limbs: Shake the left arm 20 times, and then the right arm 20 times.

3. Grasp the air and practice fingers; Stretch out your arms and bend and stretch your fingers for 50 times.

4. Local massage: 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.

If you suffer from cervical spondylosis, you should pay attention to the fullness and warmth of the cervical spine.

Especially in summer, don't blow the air conditioner directly on the cervical spine.

Keep the pillow low and don't make a movement for a long time.

For example, bow your head and play with your phone or computer.

Kite flying: When flying a kite, raise your chest and raise your head, look left and right, you can maintain the muscle tension of the cervical spine and spine, maintain the elasticity of the ligaments and the flexibility of the vertebral joints, which is conducive to enhancing the metabolism of the bone and body, enhancing the compensatory function of the cervical spine and spine, not only does not damage the vertebral body, but also prevents the degeneration of the vertebrae and ligaments, which is a good way to prevent and treat cervical spondylosis.

Swimming: Because the head is always raised upwards when swimming, the neck muscles and psoas muscles are exercised, and there is no burden on people in the water, and it will not cause any damage to the intervertebral discs, which can be regarded as a more comfortable way to exercise the cervical spine.

Soft gymnastics: Doing soft gymnastics properly can make the muscles fully relax during the exercise. You can use a professional health care pillow to maintain your health during sleep.

1.Looking around:

Turn the head to the left and then to the right, the amplitude should be large, and it is better to feel sore, 30 times.

2.Nodding back and forth:

The head is forward and backward, and the neck is stretched forward as much as possible when leaning forward, 30 times.

3.Twist the shoulders and relax the neck:

Place your hands on your shoulders with your palms facing down, and rotate your arms 20-30 times from back to front, and then 20-30 times from front to back.

4.Shaking his head:

Rotate the head 5 times to the left, one to the front, one to the right, and 5 times in the opposite direction.

5.Head and hand against each other:

Cross your hands against the back of your neck and push your head and neck back to resist each other 5 times.

6.Hands on the sky:

Raise your hands above your head with palms up and look up at the back of your hands for 5 seconds.

Requires anti-inflammatory analgesia**. You can apply the "Cervical Spine Gu Fang Shi Yi Patch" externally. Usually pay more attention to rest, avoid staying up late, go to bed early and get up early, live and eat regularly, strengthen physical exercise, and wish you an early **.

The first movement, rubbing the neck with both palms, can exercise the muscles of the back of the neck and the side of the neck. It can also be used to heal the cervical spine. Paste peach keep, action method, use the tiger's mouth of the left hand to clamp the neck, rub the back and side of the neck back and forth, and silently read it in the mouth to 8, start to pinch the back of the neck with the left hand, and then change to the right hand to rub the neck, and then pinch the back of the neck.

The second movement, the upward stretch, works the muscles of the back of the neck, back, and arms. How to do it, cross the fingers of both hands, lay them flat on your chest, look at your eyes level, then stretch your hands up to the top, look up with your eyes with your hands, keep stretching for 5 seconds, then slowly put them down, and do it 4 times in a row.

The third movement, head-hand confrontation, can exercise the muscles of the back of the neck and back, and the balance of the neck. The method of movement, cross the fingers of both hands, hold the back of the head, put your hands forward with force, and at the same time keep the head straight with the neck force, the movement lasts for 5 seconds, relax, and do it 4 times in a row.

The fourth movement, swinging the head from side to side, works the left and right neck muscle groups. The method of movement, head straight, eyes looking forward, then bend down to the left, eyes still forward, bend to the extreme for 5 seconds, then slowly return to straightness, and then bend down to the other side. Do this 4 times in a row.

The fifth movement, swallow flying, can exercise the muscles behind the shoulders. The method of movement, stretch your hands back and down, slowly move up and down like flapping wings, and do it 20 times in a row.

Cervical spondylosis can cause:

1. Cervical spondylosis can cause head, neck, shoulder, back, arm soreness, neck stiffness, and limited movement. Severe cases are accompanied by nausea and vomiting, bedridden, and a few may have symptoms such as dizziness and cataplexy.

2. If cervical spondylosis involves the sympathetic nerve, symptoms such as dizziness, headache, blurred vision, tinnitus, tachycardia, and flatulence may occur.

3. A small number of people have uncontrolled urination, sexual dysfunction, and even quadriplegia. If the disease is not cured for a long time, it will cause psychological damage, anxiety, depression and other symptoms.

Anyway, there are many symptoms caused by the cervical spine, but you can have cervical spine problems for the elderly at home, use it, Taobao has it, I hope it will help you.

Try not to stay in one position for a long time to study, read a book or face the computer, and preferably get up and move for 10 minutes every hour. Pay attention to more exercise, and exercise by yourself every day: neck forward bending, back extension, right side, left side, left rotation, right rotation and right rotation 20 times each.

The power goes from light to heavy. : Use the best way, that is, don't bow your head, every day to raise your head and lower your head will make the cervical spine next to the thing bone hyperplasia, compression will get cervical spondylosis, so you have to hold your head high, sleep at night to sleep with a low pillow, well, usually work can not lower your head to look at the mobile phone, look less at some other things, so in short, the cervical spine should be restored to its original state. Usually in the sore spot (cervical spine sticker), such as the brave not to do the whole Xu, Taobao on, and usually pay attention to exercise, move the neck:

Rotate your neck every hour or two, gently and slowly, and try to turn to the maximum amount each time.

Look up and look away: Avoid lying at the desk or looking down for too long, and looking up more often can eliminate fatigue.

Sleep style: Choose a suitable pillow for sleep, preferably moderately soft and hard, at the same height as your shoulders, with a firm neck and a slightly tilted head.

Cold and humidity: Wind cold and humidity will cause blood vessels to constrict, blood flow will slow down, and affect normal metabolism, so pay attention to keeping warm and cold.

Hello, first of all, there are indeed many exercises about cervical spondylosis on the Internet, but no matter which method, it is a good way to find a method that suits you and can stick to it for a long time. Because cervical spine exercises can be done anytime and anywhere, it has become the choice of many cervical spine patients. I recommend two simpler ones to you:

First, head-hand confrontation: cross the ten fingers of both hands and stick to the back of the neck, tilt the head back, and push the hands forward, use the strength of the neck to fight the power of the palm, continue to fight for a few seconds and then revert. Do this 6 to 8 times.

Second, look back at the moon: stand with your feet shoulder-width apart, cross your waist with your hands, rotate your head and neck behind you, do a moon-gazing pose, alternate left and right, and the range of movement is not too large, so as not to hurt the waist, repeat 20-30 times. Whether you need to continue to take Neck Rehabilitation Granules while exercising, the answer is yes, because the causes of cervical spondylosis are complex and diverse, and the symptoms of each type are different, so on the basis of exercise, with drugs, you can learn from others and take into account different types of symptoms.