How to relieve cervical spine discomfort? What are the exercises suitable for cervical spondylosis?

1.Sprint or jog Sprint or jog is an exercise that the whole body can participate in. During exercise, the muscles can rhythmically alternately contract and relax, and exercise the balance and coordination of the spinal joints, improving muscle endurance.

If you work at your desk for a long time, you can jog to relieve muscle fatigue and improve blood circulation.

2.Cycling A bicycle is both a means of transportation and a tool for exercising. Cycling improves cardiorespiratory endurance and works the muscles and ligaments of the neck, back, buttocks, abdomen, lower back, groin, and buttocks.

Cycling for patients with cervical spondylosis can improve excessive tension and fatigue of the neck and back muscles, so that the muscles can be relaxed.

3.Swimming Swimming can promote metabolism, dilate blood vessels, enhance the body's ability to resist disease, and shape up, which is a whole-body exercise. Patients with cervical spondylosis can double the work of the neck and back muscles by swimming, which can not only relieve the discomfort of the neck muscles, but also accelerate blood circulation and relieve fatigue.

You can do growth exercises appropriately, you can rest properly, and you should also keep warm properly, and don't work with your head down for a long time. You can do yoga, you can do stretching, you can go for a run, you can do a proper jumping jack.

Pay proper attention to keeping warm, but also take proper rest, don't always work with your head down, you can go for a run, you can also do yoga exercises, you can also go to practice tai chi.

The overall incidence of spondylosis is increasing in various groups, especially in various groupsThe prevalence of radiculopathy is the largest in middle-aged and elderly people, common in people over 40 years old, and the clinical symptoms are dizziness and pressure, neck soreness, pain, numbness and abnormal sensation in the fingers, and insensitivity to theme activities, and severe arm weakness and muscle atrophy. Patients with this kind of spondylosis often wonder whether it is necessary to exercise when symptoms occur in the bones, joints and waist. Actually, fitness exercise is a certainty

However, there must be scientific, reasonable and specific guidance, and there must be local fitness exercises. And it's all wrong to not move or move around. The common neck and shoulder exercises are as follows.

The first neck movement is in three directions, the head and neck are stretched forward and left, the sides are flexed, and the fitness movement is rotated up and down, and all directions are done for 4 beats in a row, and 4 times are done continuously. Gradually release the pressure on the head and neck completely, and make the most effort when stretching, flexing, and turning. The second stage of the neck root is extended, the head and neck are first retracted as much as possible, and at the same time, the shoulders are raised on both sides to produce the opposite direction of the neck root and squeeze, while maintaining the top of the head rotates up and down 2 times to the maximum size and looks up at the sky, the top of the head is stretched upwards below, the eyes are looking at the head, and the lower jaw is upturned to straighten the neck root and <>

At the same time, move the shoulders as low as possible, while keeping the top of the head up and down 2 times to the maximum and look up at the sky, then release the pressure, and so on 4 times. For example, when you get up in the morning and do the arm external rotation posture, the human body stands, the feet are the same width as the shoulders, the arms are stretched out and the shoulders are parallel, the arms are externally rotated backwards to do a return to the origin, and at the same time, the top of the head is pushed up, and the posture is repeated twenty times to release the pressure on the shoulder muscles and <>

Improves the blood circulation system of the cervical vertebrae. To alleviate spondylosis, you can do this fitness exercise: containsSwimming, kiting, playing volleyball, etc.

This kind of fitness exercise can make the patient's posterior neck muscle tissue get enough pressure release, the pain will be significantly relieved, and can effectively avoid the onset of spondylosis. Patients suffering from spondylosis must carry out scientific and reasonable fitness exercise under the guidance of a specialist or a technical professional recovery physician during operation.

Tai Chi, swimming, jogging, and yoga can alleviate cervical spondylosis; If it is an early cervical spondylosis, it can be completely **, but if the situation is serious, it can only be alleviated by careful maintenance, and it cannot be completely **.

You can use swimming exercises, which can relieve the pain caused by cervical spondylosis, and can also promote the recovery of this disease; Cervical spondylosis is completely possible, but in the future, we must pay attention to the protection of the cervical spine, so as to avoid injuries.

Do yoga, do tai chi, swim, bike, run; Yes, it is necessary for patients to be more active, maintain more, do not use the spine all the time, and do not keep their heads down.

First of all, we need to stretch out our arms, and then pat our shoulders with both hands at the same time, after 30 beats, rest for a few seconds, and then continue to beat, and after a few minutes of continuous patting, we will feel much more comfortable in the cervical spine. As long as you do this exercise every day, then you can relieve cervical spine discomfort. However, we can also ask others to help us pat the shoulder, which is more effective, but we must not pat the shoulder too hard, otherwise it will make our cervical spine feel more uncomfortable.

You can do radio gymnastics indoors every day, which can also relieve cervical spine discomfort, and often insist on doing radio gymnastics, you can also make your physical fitness better and better, especially the elderly are most suitable for doing radio gymnastics, which can improve the body immunity of the elderly and prevent the elderly from getting sick. Morning is the best time to do radio gymnastics, as long as you stick to radio gymnastics every morning, then you can make yourself mentally in a very good state for the rest of the day. But there are many kinds of broadcast gymnastics, so we have to choose the one that suits us better.

If you usually feel discomfort in the cervical spine, you can choose to shake your head left and right, which can also relieve the discomfort of the cervical spine, but don't shake your head too fast, otherwise you will feel particularly dizzy, and don't be too intense in the process of shaking your head, otherwise it is easy to sprain your neck. Nowadays, the reason why many people feel discomfort in the cervical spine is mainly because they study or work with their heads down for a long time, so they must get rid of this habit.

You can also go to a massage shop and ask the staff to help you massage your cervical spine, which can also make your cervical spine feel particularly comfortable. Or you can place a massage chair in the room, if you feel discomfort in the cervical spine, then you can sit on the massage chair, and then the massage chair can help you automatically massage the cervical spine, which is very convenient. Or you can ask a family member to help you massage your cervical spine with your hands.

You can turn your cervical spine back and forth, or you can choose to beat it, and you can also nod your head back and forth, which can also relieve the discomfort of the cervical spine.

Probably you can do some exercises to massage your shoulders, or you can also do some aerobics, so that you can relieve the uncomfortable feeling of our cervical spine.

You can do neck exercises, don't stay in the same position for a long time, you can often look into the distance, and you can massage frequently.

You can do more aerobic exercise or stretching more. Twist your neck appropriately or move your shoulders often.

People with a bad cervical spine can do yoga, swimming, aerobics, fast running, and can also twist their necks more; You can massage, physiotherapy or hot compresses, and you can also drink some painkillers, all of which can relieve cervical spine pain.

You can do nodding exercises, you can rotate your shoulders, you can stand against the wall, and you can do yoga properly. At this time, massage the muscles of the neck and don't work too hard.

Swimming is just a good sport to do in the summer. Do you still go winter swimming in winter? Badminton is one of the best relieving and ** cervical spondylosis sports.

Not only can you exercise, but you can also protect the cervical spine In fact, to alleviate cervical spondylosis is to move more. Sitting less in front of the computer, the beauty has to move in half an hour, I hope it will help you!

Swimming Teacher Zhao Zhixin has a book "I Exercise, I am Happy", which has five poultry exercises, you can try it.

I only swam for one summer, and the effect was remarkable.