What aerobics can relieve cervical spine pain?

The calisthenics that I have tried to relieve cervical spine pain are as follows:

1.Legs apart, hands on the waist.

Relax your head and neck and make a slow, large circular motion, alternating clockwise and counterclockwise. 6-8 times each.

2.The legs are separated, and the arms hang down naturally.

The legs are slightly bent, the upper body is tilted forward 45 degrees and rotated back to the right, the head is rotated backwards and upwards to make a moon-looking shape, the left hand is raised behind the head, and the right hand is placed behind the back; revert to a preparatory position; One is the same, but in opposite directions. Repeat 6-8 times for the left and right.

3.The elbows are flexed, the fingers of the hands are crossed behind the head, and the legs are separated.

Lean your head back hard, and give your head some resistance with both hands at the same time; revert to a preparatory position; Repeat 12-16 times.

4.Legs apart, hands on the waist.

The head and neck are stretched forward and turned to the lower left, and the eyes are looking forward and downward, as if peeping into the sea; revert to a preparatory position; One with the same but in the right direction. Alternate left and right, repeat 6-8 times.

5.Stand with your legs next to each other and your arms hanging down naturally.

Bend the right elbow, lift the palm of the hand upward, then turn the palm upward, straighten the arm, bend the left arm slightly, press down hard with the left hand, tilt the head back at the same time, and look up at the sky; revert to a preparatory position; One is the same, but the left and right hands are exchanged. Alternate left and right, repeat 6-8 times.

Stretch your neck and pull your back. 6.Legs apart, hands on the waist.

The top of the head is extended upward, like a ball on the top of the head, for 3-5 seconds each time; revert to a preparatory position; Repeat 12-16 times.

There are several ways to relieve cervical spondylosis:

1.Head down and head up.

2.Rotational motion of the cervical spine in the horizontal plane.

3.Lateral flexion of the cervical spine.

4.The cervical spine is tilted upwards obliquely posteriorly.

5.Circumferential movement of the cervical spine in the left and right directions.

The patient should be slow and gentle in doing these movements.

Shoulder and neck pain can first be relieved by resting. Patients should rest in time and fully to relieve physical fatigue. This method is effective for most cases where you are overworked, such as a lot of physical activity or excessive physical exertion, and rest can relieve the symptoms.

In addition, some of the pain in the shoulder and neck is caused by poor posture, such as bowing the head for a long time or working at a desk, resulting in excessive stretching on the muscles of the shoulder and neck area, resulting in muscle stiffness. At this time, massage or hot compress can be used to relax the muscles, promote blood circulation in the shoulder and neck area, accelerate the metabolism of lactic acid accumulation, and then relieve the pain in the shoulder and neck area.

I often use two tricks to teach you: 1. Stretching exercise with a hand towel: stand up straight with your feet upright, find a towel, palm down, grab both ends of the towel (shoulder-width apart), slowly raise your arms, raise them above your head, and continue to your back until your limit. This trick is very effective! Strong push!

In the second move, the legs are stretched forward and brought together, tightened, the toes are hooked back in the direction of the body (the calves are stretched), and the heels are pushed to the ground. At the same time, the fingers of both hands are interlocked, the palms of the hands are flipped in the direction of the sky, and the arms are straightened, stretching upwards as much as possible to find the feeling of the spine being pulled apart. Hold this position for 10 seconds, relax, and do it again.

I do this once in a while, and to be honest, this action is a bit difficult, so I can do it. However, if you always have cervical spine pain, you can take some eclofenac sodium sustained-release capsules to relieve pain, 1 capsule for 12 hours, in addition, you can also use ectanine gel externally, rub it on the painful area, the combination of the two drugs can have a better analgesic effect.

1. Rotate the head and neck slowly to the left and right sides to the maximum, and repeat 10-20 times.

2. Head and neck flexion and extension: Slowly bend the head and neck forward and backward, stay for a while, and repeat 10-20 times.

3. Head and neck flexion: Slowly bend the neck to the left and right, try to keep the right earlobe close to the shoulder, and repeat 10-20 times.

4. Shrug left and right: While the right shoulder remains still, the left shoulder shrugs upward, then change sides, and finally, both shoulders are up at the same time, and you can do this action about 20 times.

5. Rub the neck: Rub the neck repeatedly with the palms of both hands until there is a feeling of heat, repeat 10-20 times.

Typical cervical spine health exercises, there are the following:

1. Including rice-shaped exercises, through the movement of the cervical spine up and down, left and right, regular activities, so as to achieve the coordination adjustment of the neck muscles, which can relieve the spasm of the neck muscles and relieve the pain of the neck.

2. Do neck stretching exercises, which can increase the strength of neck muscles, increase the early and late stability of the cervical spine, reduce the load on neck muscles, and reduce the spasm of neck muscles. At the same time, it can also facilitate the recovery of cervical disc herniation, reduce the pressure of cervical intervertebral disc, and alleviate the symptoms of cervical spondylosis.

3. Carry out the flying swallow movement, that is, the head and lower limbs are regularly upturned, and the stomach is close to the bed, which can exercise the muscle strength of the cervical reed spine, thoracic spine, and lumbar spine, which is helpful for the stability of the whole spine.

1. How to exercise with cervical spondylosis.

1.Do neck rotation exercises.

If you want to stay away from the damage caused by cervical spondylosis, you can often do neck rotation exercises in your life. The head can be tilted forward and backward 10 times, then left and right 10 times, and then clockwise and counterclockwise 10 times. This action is very simple, but it can promote local blood circulation, improve muscle tension, and have a good effect on cervical spondylosis.

Exercising for a minute or so every day is enough.

2.Playing blind badminton.

If you suffer from cervical spondylosis, you can usually use your free time to play more badminton, swimming, jogging, cycling, yoga and other sports, all of which can strengthen the exercise of the neck and relax the neck muscles. Especially for people with their heads bowed, regular exercise can relieve the pain caused by muscles and joints, and can also promote metabolism and promote the recovery of the disease.

2. What should I pay attention to when exercising cervical spondylosis?

1.Take a break.

Exercise should not be carried out in the acute stage of cervical spondylosis, at this time the neck should be allowed to have sufficient rest time, if blind exercise, it may cause aggravation. After the remission period, appropriate exercise can be done. If the intervertebral disc causes spinal cord compression, it is not suitable to exercise, and it needs to be fixed with a neck brace to avoid serious consequences.

2.Pay attention to your workout time.

The elderly are at high risk of cervical spondylosis, and this group of people should be surrounded by people to avoid accidents when exercising. Cervical spine exercise is of great help to the recovery of the condition, but the exercise time should not be too long, you can take many times, a small amount of exercise, and insist on exercising with the same to avoid giving up halfway.