If office workers want to protect their cervical spine, what are the 2 little things they must do?

Cervical spondylosis is a relatively common disease among modern people, especially white-collar workers, and the situation of cervical spondylosis is becoming more and more severe.

In fact, a healthy body needs to be carefully cared for, and if you want to stay away from cervical spondylosis, you must take good care of your body.

So, how should office workers take good care of their cervical spine? Just remember two things: First, reduce the head down and look up instead. Second, avoid neck cold. <>

Clause. First, to protect the cervical spine, it is necessary to raise the monitor, raise the position of the computer display screen a few points or pad a few thick books on the computer display screen, so as to reduce the action of bowing the head and raising the head instead, which can prevent the occurrence of cervical spondylosis from the root.

Don't keep a sitting posture for a long time, stand up and move more, turn your head, and do more head-up movements, which will help the movement of the cervical joints, which is very helpful for improving the pain of the patient's cervical spine. <>

After working for a period of time, you should raise your head, farsightedness for half a minute, and do a head-up action to relieve the fatigue of the cervical spine and eyes. In the process of long-term desk work, the understanding of this method is very important and must be firmly remembered.

In the process of participating in sports, if possible, you can choose sports that require frequent head-ups, so as to enhance neck muscle ability and enhance physical exercise, such as playing badminton or swimming are good head-up exercises.

Cervical spine exercises can also help us to do the head-up movement, cross your hands and tilt your head back with the back of your neck, and hold your neck up with both hands for 30 minutes, six times per set, three minutes per hour, which can be conducive to the movement of the cervical spine. <>

Clause. Second, put a towel in the office, and put the scarf around the neck when the temperature is low, so as to avoid the cold of the cervical spine, eliminate the causes of cervical fatigue and cervical spondylosis, and have a correct and effective prevention method when there is a problem with blood circulation in the brain.

In this case, it is necessary to use the computer reasonably, do more head-up movements, pay attention to neck warmth, and avoid the aggravation of cervical spondylosis.

Office workers must pay attention to the sitting posture to protect the cervical spine, a correct sitting posture can effectively protect the health of the cervical spine. Usually, it is necessary to move the neck in a timely manner, so that the head can slowly and gently rotate forward and backward, left and right dozens of times, and the maximum range of motion in all directions shall prevail, which can relieve the fatigue of the cervical joints.

First, pay attention to frequent rest, turn your neck, do health exercises, loosen your muscles and bones; Second, it is recommended to buy a U-shaped pillow, which can relieve the fatigue of the cervical spine.

When you sit down, make sure thatSitting upright, do not sit at will, lean your body at will. Do it after sitting for a long timeAppropriate activitiesand can't keep staring at a computer screen.

Don't work with your head down for a long time, massage the neck muscles properly, and then pay proper attention to keeping warm.

You can do some simple exercises, for example, you can nod your head often and look up often, and then you should also use the massager appropriately.

1. You can change the pillow, tea pillow, cassia pillow, jade pillow, etc. have the effect of adjusting the cervical spine and repairing the cervical spine. Choosing a good pillow can also prevent the occurrence of cervical spine diseases.

2. Don't put the pillow too high when sleeping, putting the pillow too high is not conducive to the body's blood circulation, but also not conducive to the health of the cervical spine.

3. Avoid often bowing your head to play with your mobile phone or often working at the desk, because lowering your head for a long time will affect the blood circulation of the neck, which can easily cause cervical spine diseases, and this behavior that is harmful to your health should be avoided in your life.

4. You can do some neck exercises and exercises in ordinary life, and an appropriate amount of neck exercises can promote blood circulation in the neck and prevent the occurrence of neck diseases.

5. Massaging the muscles of the neck can promote the relief of neck muscle soreness and swelling pain, and also promote the blood circulation of the neck.

6. In life, we should pay attention to the combination of work and rest, do not overdraft the body for a long time, and maintain a good living habit to protect the cervical spine and promote the health of the neck.

In daily life, we must adopt the correct sleeping position, often rotate our spine in the process of work, do a good job of keeping our cervical spine warm, do not stare at a certain object for a long time, and do not maintain the same posture, so that we can protect our cervical spine well and reduce the risk of cervical spondylosis.

1. First of all, I will introduce a very simple and practical action: sometimes I am quite tired after working all day, and I will feel my neck and shoulders sore.

Movement: Walk with your hands up at 45 degrees to your shoulders and your fingers together facing the sky, so that you can walk for about 500 steps.

2. If you often use the computer to work, adjust the chair or computer screen, the computer screen is slightly lower than your head-up line of sight, if you use a notebook office, it is best to use a bracket to support it, so as not to look down.

3. Office workers should not sit in their seats all the time when they are working, pay more attention to rest and relaxation, and often get up and move. In addition, after working for a long time, you can move your neck appropriately, such as slowly turning your neck a few times, massaging your shoulders with your hands, etc.

4. If you want to take a lunch break at noon and have no conditions to lie down and sleep, it is recommended to buy a U-shaped pillow to lean on the chair and take a nap, and the lunch break is almost half an hour.

5. When sleeping, the pillow should not be too high and too hard, try to buy low and soft.

6. Strengthen physical exercise and fitness exercises, according to colleagues, swimming is the best way, if you can, try to exercise as much as possible.

7. Don't sleep too late at night, rest more, pay special attention not to stay up late, and pay attention to cold protection and warmth.

Summary: After reading the above article, I believe you have a detailed understanding of how office workers move the cervical spine while sitting, and office workers need to move their necks from time to time when they are sitting in the office, and press the cervical spine with their hands, so that they can also move their bodies. It's best to stand up and stretch your limbs, etc.

What can we do to protect our cervical spine?

First, it is necessary to adjust the three postures.

Sitting, correct standing, can be practiced gradually from the back against the wall, once a day in the morning and once in the evening, each time for 15 minutes, and a book can be placed on the top of the head.

Walking posture, on the basis of correct standing, throw your hands slightly behind your back, clamp your legs together, and walk on a parallel line as much as possible. When walking, the heel touches the ground first, and the cross body shakes slightly like a rhythm.

Seating posture, as far as possible from the operating table, adjust the height of the table, chair and bench to the best situation that is suitable for your own height ratio. You can raise the computer monitor by 3 cm, or put a few thick books under the computer monitor to change the field of view and the display to a level situation. In that way, the previous bending posture was changed to a tilted head, and the root cause of cervical spondylosis exercise was generated.

Every 5 to 10 minutes, you should tilt your head back for a while, rest for a while, and try to minimize excessive prolongation or reclining of the head and neck.

Second, choose a pillow.

Pillows only need to be slightly malleable, and too much ductility can lead to neck muscle strain and damage. The suitable height of the pillow is 9 10 cm, and the actual size also needs to be determined by the physiological characteristics of each person, especially the physiological inclination of the neck. For those with broad shoulders and fat bodies, the pillow can be slightly higher; For thin people, the pillow can be slightly lower.

For those who like to sleep on their backs, the height of the pillow should be the same as the height of their fist after being reduced (the height of the palm of the fist is the fist standard); For those who prefer to sleep on their side, the height of the pillow should be reduced to the same width as one of their shoulders.

3. Head and hand resistance exercises can be carried out.

The ten fingers of both hands are crossed and placed behind the neck, the head is stretched back hard, the hand is forcefully blocked, resisting the force, although the head does not move, but according to the confrontation of the two directional forces, let the corresponding neck stretch reflex; In the same way, we can put our hand against the left side of the head, and the head is tilted to the left, and the hand is against the head, and the right side is the same.

Fourth, exercise more.

In the fitness exercise of cervical spondylosis, swimming actually has the best effect. Especially in breaststroke, when the neck is raised from the parallel plane to the water side and upward, the top of the head is exposed to the water surface and inhales, and the neck is always in a low and tilted situation, which just meets the training standard of spondylosis.

For what is said today, everyone has different opinions and ideas, you can leave a message to discuss together, looking forward to your reply! If you liked this article, don't forget to help like, comment, ** and bookmark.

The pillow should not be too high when sleeping, exercise more, remember to wear a turtleneck, keep the cervical spine warm, and maintain a correct sitting posture when going to work.

In normal times, you should develop a good living habit, you should exercise appropriately, never sit for a long time, you should combine work and rest, and occasionally you should massage.

We can usually exercise more after sitting for a long time, we can also massage our shoulders, and we can also move our bodies, so that we can protect our cervical spine.

Because of long-term desk work, there are more and more office workers who often stare at the computer or bow their heads, and their necks are sore. How to prevent and improve neck pain? We have to learn the next few tricks.

1. Correct bad sitting posture.

An important way to protect the cervical spine is to sit. Poor sitting posture on a daily basis can bring a lot of damage to our cervical spine. Working at the desk for a long time, operating a computer, reading data, looking at a mobile phone, etc., will change the normal curvature of the cervical spine and lead to chronic strain of the cervical spine.

Therefore, it is necessary to keep the spine upright while performing the above activities. When working with your head down for a long time, move your neck every 10 minutes and stretch your limbs at the right time.

2. Do more exercises that can relax the cervical spine.

In their spare time, office workers often do exercises that can exercise and relax the cervical spine, such as shoulder and neck exercises that stretch the shoulders, such as turning the neck or lifting the head. In addition, playing badminton and doing yoga are also good relaxation exercises, which are also helpful for the health of the cervical spine.

3. Sit on a hard-backed chair.

It is recommended that office workers sit in a hard-backed chair to work, which can properly support the back and reduce the burden on the neck. Otherwise, the original problems of the cervical spine will become more serious due to the increased burden, and even cause new problems. You can also put a rolled towel in the depression of the back, which can not only help the cervical spine to stand upright, but also provide support for the back and neck, reducing the burden and pain and discomfort of the cervical spine.

4. Regular physical examination every year.

It is recommended that white-collar workers who often work with their heads bowed have regular physical examinations every year to check whether the cervical spine is in a sub-healthy state according to the X-ray of the spine. If the curvature of the cervical spine is reduced, it is a sign of sub-health status. If there is a reverse arch, you must go to the hospital for further examination, so as not to develop severe cervical spondylosis and lose the best ** stage.

5. Keep warm. One of the causes of cervical spondylosis is related to cold in the neck. Once the neck is cold, it will lead to poor local blood circulation and abnormal muscle spasm, which will induce the occurrence of cervical spondylosis. Therefore, in daily life, we must pay attention to keeping our shoulders and neck warm.

In summer, don't let the air conditioner or fan blow directly on your neck. When the temperature drops, pay attention to clothing to avoid neck cold.

You can pinch it when you are leisure, you can go to the toilet within two hours to move, you can stand up and change your posture after sitting for a long time, and don't bend over and hunch over when you sit.

You can maintain a normal working posture, move the cervical spine after working for a period of time, and put some plasters on the cervical spine, which can better protect the cervical spine.

You should move your neck when you work for about two hours a day, and you should often tilt your neck back to get a good protection and not make your cervical spine feel very tired.

Occasionally get up and move your muscles and bones, and then do head exercises, and avoid keeping your head down.