What are the best ways to maintain the cervical spine, and which exercises are enough to relieve sup

**Cervical spondylosis is not only about choosing a good method, but also about choosing a good way of exercising. Only an effective combination of the two can achieve the best recovery from the disease. So, on the basis of science, what workouts can help promote the rapid development of disease?

There are several workout modes to choose from. Let's take a closer look.

The best way to assist** cervical spondylosis is shoulder exercises, especially for office workers who sit for long periods of time. As long as they do shoulder exercises effectively in their spare time, they can achieve good recovery results. The main method is to spread your shoulders as close to your spine as you can and raise your arms as much as you can.

In this way, if you exercise for a long time, you can play a good role in the auxiliary** and help alleviate the disease. While exercising in the shoulders, it can also be relieved by head movements. The main method is to lift the head slightly upwards and push the muscles in the back of the neck firmly.

As long as you insist on taking it for 5 minutes a day, it can also play a good auxiliary role**. After a period of time, you can see the effect of improving cervical spondylosis.

For patients with cervical spondylosis, proper massage is also very effective in relieving the condition, especially during the bathing process, massaging their cervical spine can effectively play an auxiliary role. The main method is to align the cervical spine and then gently pinch the neck muscles with both hands with appropriate force for 5 minutes at a time. Stick to taking it every day, and after a while, you can see the effect of relieving the disease.

In addition to shoulder exercises and massage, patients can also do some other sports exercises such as running, swimming, kite flying, skipping rope, etc., which can help improve cervical spondylosis and achieve good **. However, it should be noted that no matter which type of exercise you choose, only long-term consistency is a good guarantee of health. Hopefully, these effective exercises will help people with cervical spondylosis**.

In addition, during the ** process, the patient should also pay attention to the correct sleeping position, preferably maintaining the supine position, and choosing the right pillow and bed, which is also good for improving cervical spondylosis.

Do neck exercises. You can practice yoga, yoga can exercise the cervical spine and neck well, you can also swim, choose backstroke when swimming, and tilt your head back This action can relieve the pain of cervical spine.

The best way to maintain the cervical spine is to adjust your sitting posture, and after doing it for another 1 or 2 hours, you should stand up and carry out corresponding activities in time to keep the surrounding muscles relaxed. Skipping rope, dancing, swimming, jogging, yoga, these exercises can all be very good to alleviate the occurrence of cervical spondylosis.

Swimming, chest expansion exercises, massage, wings spreading, neck exercises, these exercises can alleviate diseases.

You can do stretching exercises, or lying down exercises, and you can also do yoga exercises, all of which can protect the cervical spine. Understand the way of exercise, make a good plan for exercise, and grasp the concept of exercise.

Head and shoulder exercises can be done. You can rhythmically turn your neck or shoulders, or you can turn your hula hoop, and you can protect your cervical spine in this way.

I think it's best to do running, so I thought I could buy a treadmill at home and make an exercise plan for myself.

Rice character exercise, let the head write a rice character, which can move the cervical spine well and prevent cervical spondylosis.

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.

Patients with cervical spondylosis, at the same time, can also cooperate with certain exercises and other methods to enhance the effect of **, such as patients can use some exercises, including running, swimming, playing badminton, etc., this kind of action will play a certain role in cervical spine rolling disease.

Secondly, patients can also cooperate with some movement exercises, such as fledgling taking off, looking back at the neck and looking at the moon, etc., which can improve the movement function of the neck and reduce the corresponding symptoms. Finally, you can also use some functional gymnastics training, such as Tai Chi, Yoga Lujiao, Baduanjin, Wufowl Opera, etc., which can improve the level of circulatory metabolism as a whole, enhance the muscle strength of the neck, and will have some help for the stability of the cervical spine. While exercising, patients should also pay attention to avoid lying down for a long time or being exposed to the wind, so as not to aggravate cervical spondylosis.

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 type of exercise for cervical spondylosis: holding the head and side of the neck.

In an upright position, with both eyes at eye level, bend the elbows with both hands, put the palms together behind the head, and then bend the head and neck to one side, and apply a little pressure, 8 4 times each on the left and right sides.

The second type of exercise method for cervical spondylosis: head bending and extension.

Look at eye level, bend your elbows with your hands, and put your palms together at the back of your 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 grappling style.

Stand upright with your head slightly tilted, put your hands together behind your neck, pinch the muscles behind your neck with your wrist joints, and lift 8 4 times.

Hope that helps you a little.

Shoulder, neck and back pain is common to people in the workplace.

Because of sitting and staring at the computer screen for a long time, people in the workplace usually get this disease, but they can't stop working, so it can cause a vicious circle, many people spend a lot of money on medical treatment, and finally it does not get better.

But sometimes, if you do some training and exercise in a down-to-earth manner, there is still a possibility of improvement, and no matter how bad it is, it can still be prevented?

When it comes to cervical spine training, each different approach is aimed at a different symptom.

For example, rice character exercise, that is, drawing rice characters in the air with the head, which can achieve the purpose of relaxing the shoulder and neck, and can relax the muscles of the shoulder and neck.

However, if your cervical spine compresses the spinal cord, you may get worse by doing rice exercises.

We should have a certain understanding of our cervical spine, go to the hospital to see what stage we have reached, and then conduct targeted training according to the symptoms.

There are many ways to exercise for the cervical spine, first you should find your own problem, if you have cervical posture problems, you can choose to stand against the wall training, which can change your bad posture.

If it's because of metabolic issues, you can opt for breathing training to stimulate your brain and participate in the blood supply.

You have a sympathetic problem, then you need to choose finger training to suppress sympathetic excitability.

So, for different cervical spine problems, the exercise method you choose is different, and the reason why you are not effective is because you have not evaluated it clearly.

Hopefully, you'll find the right exercise for your condition!

Playing basketball, swimming and pull-ups.

I've been dancing ghost dance lately, and I don't know if it's good for cervical spondylosis.

Jogging, when jogging, you should take the correct running posture, keep your upper body straight or lean forward a little, look straight ahead, keep your shoulders, neck and upper limbs relaxed, your hands slightly clenched into fists, your upper arms and forearms bent about 90 degrees, your arms swing back and forth naturally, your feet should land lightly, and the forefeet should land first to avoid knee injuries.

Running or swimming, I have recommended a lot of exercises to the source, bai

But I think the best thing for cervical spondylosis is a running dao and a swimming. Of course, this excludes your dizziness and the compression of the spinal cord, these two are to be careful, and it is best to avoid these two exercises. The first of these two exercises is to move your cervical spine, and the second is to avoid a long exertion of your cervical spine.

Rice word exercises, cervical spine exercises are very simple.

It is to use your head as a pen and write a rice word, whether it is very simple to reply, so the prevention of the cervical spine is not so difficult, and you need to insist on doing it. Your main thing is to avoid a long-term exertion of the cervical spine, which generally needs to be done once if the cervical spine continues to work for one to two hours, and the time each time is about five minutes.

Stand against the wall for training. This bai du method is all my ** group zhi, I ask dao you to do it back, this is the most important exercise. A: Stand with your feet against the wall, 10-20cm away from the base of the wall, leaning your body against the wall, and the shoulders and the back of your head close to the wall, to find the feeling that your shoulders and the back of your head are against the wall.

The chin and forehead are vertically aligned, meaning that the chin should not be raised or lowered too low, while imagining a rope pulling the top of your head upwards.

The deep muscles of the neck are trained. Method: Place your hands on the back of your head, bai

Keep your head in the middle of the table and press your hands forward while your head back

Force top hand. Note: The direction of force on the hands and head is horizontal, and the position of the head and hands does not change despite the force.

That is, the hands and head are straining, but you can't see them moving. It's like if we push a wall with our hands, both of them won't move.

Bicycles are a very common and very convenient means of transportation in our country, and people often use it when commuting to work and going on outings. Cycling, like running and swimming, is an endurance exercise that improves cardiorespiratory fitness. It can also improve the agility of the nervous system, prevent brain aging, and make the muscles and ligaments of the lower limbs hip, knee and ankle and the muscles and ligaments of the neck, back, arm, abdomen, waist, groin and buttocks get corresponding exercise.

Easy resuming a sprint walk or jogging is an exercise in which the whole body participates. Through rhythmic alternating muscle contraction and relaxation, the balance and coordination of the spinal joints are exercised, and muscular endurance is improved. Jogging provides 8 12 times more oxygen than sitting still.

At the same time, jogging can cause the body to produce a kind of low-frequency vibration, so that the smooth muscles of the blood vessels are exercised, thereby increasing the tension of the blood vessels. For people who work at the desk for a long time, it can effectively relieve muscle fatigue, improve local blood circulation, and relieve tension. Compared with patients with cervical spondylosis, sprinting should be advocated, its effect is no worse than jogging, and the impact on the joints of the spine during exercise is much smaller than jogging.