Cervical spine exercises

Cervical spine exercises

The application of exercise therapy in the treatment of cervical spondylosis has drawn more and more attention from the medical community and the majority of patients.

Exercise therapy is one of the important contents in modern rehabilitation medicine. It has an irreplaceable role in promoting the rehabilitation and prevention of cervical spondylosis. It is suitable for cervical spondylopathy patients to perform self-care treatment at home.

The main principle of exercise therapy is to focus on the pathological characteristics of cervical spondylosis, and to carry out local and systemic exercise in accordance with physiological characteristics by the patient.The purpose of promoting functional rehabilitation of the cervical spine and its surrounding tissues.

In patients with cervical disease, the venous blood edema in postures with reduced activity and poor circulation can cause numbness, tension, and soreness in the cervical spine.

The exercise may be for you.

  The role of cervical spine therapy 1.

By shortening the relaxing movements in all directions, it promotes blood circulation in the cervical spine area, eliminates blood stasis and edema, and stretches the ligaments and relaxes the spasm muscles, thereby alleviating the symptoms.

  2.

Strengthen muscles, strengthen their tolerance to fatigue, improve the stability of the cervical spine, thereby consolidating the treatment effect and preventing recurrence of the disease.

  Indications and contraindications for cervical spine therapy 1.

After the acute phase of cervical spondylosis, the symptoms are basically chronic and stable before exercise therapy can be performed.

  2.

Exercise is prohibited if there are more obvious symptoms of spinal cord compression.

  3.

Patients with vertebral artery type cervical spondylosis should be gentle and slow when performing interventional rotary movements, and the range of movement should not be too large, and the rhythm and intensity of the exercise should be properly controlled.

  Preparing posture: Naturally correct, with eyes flat, feet slightly apart, shoulder width, hands on hips.

  The first section: first slowly yield to the left, stay for a while, then slowly bend to the right, stay for a while, and repeat 5?
10 times.

The movement should be stretched, relaxed and slow, and it is better not to feel uncomfortable.

  Section 2: Turn the deceleration slowly to the tip, stay for a while, then slowly turn to the right, stay for a while, and repeat 5?
10 times.

It should be noted that it is advisable to do this without feeling dizzy.

  Section 3: Admit the lower jaw first, while pressing your head upwards, stay for a while, then relax and return to the ready posture, repeat 5?
10 times.

  In people’s minds, those who need to work for a long time, such as accountants, writers, editors, etc., are prone to suffer from cervical spondylosis.

In fact, while the incidence of cervical spondylosis is getting higher and higher, there is also a trend of younger onset age. Among them, primary and middle school students are the most obvious computer.

Long-term buried head study and work, including using a computer and driving, easily cause the cervical disc to protrude and flex or some specific positions, causing the pressure in the cervical disc to increase, so that the muscles are in a uncoordinated state of stress, and the muscles and ligaments in the back of the neckSusceptible to strain and strain, the leading edges of the vertebral bodies wear and proliferate.

  Of course, the majority of patients with cervical spondylosis are middle-aged and elderly.

If the spine is compared to a lifting tower hanger, the surrounding ligaments and muscles are like three fixed steel cables. When the steel cable is loosened, the tower hanger will shake and the lifting action will be affected.

Cervical spondylosis that gradually increases after middle age is a manifestation of the displacement of the spine after muscles and ligaments relax. Patients often feel pain and numbness in the head, neck, shoulders, arms, etc., and involve vertebral artery and sympathetic neuronsAppears dizziness, palpitation, heartbeat and other symptoms.

  Correcting the important role of aerobics for cervical spondylosis, it can improve the function of cervical intervertebral space, strengthen the tension of muscles, ligaments, joint capsules and other tissues, strengthen the stability of the cervical spine, improve the blood circulation of the cervical spine, and correct the bad ones.Body posture.

For long-term desk study, workers and middle-aged and elderly people may wish to do it often.

  The fourth quarter: first move the head and neck to the left, then slowly make a circle to the right to return to the ready position.

Then, do the same in the opposite direction.

Repeat 5?
10 times.

  Section 5: First rotate the head and neck to the left, while extending the left hand forward to the right shoulder above the body, stay for a while, and return to the ready posture.

Then, do the same in the opposite direction, and repeat 5?10 times.

  Section VI: First bend your head and neck to the right, while your left hand touches your right ear through the top of the head, stays for a while, and returns to the ready posture.

Then do the same in the opposite direction.

Repeat 5?
10 times.

  Section 7: First lower your head with your chest, your arms crossed in front of your chest, trying to reach the opposite side, and your left arm up;Eyes look at the left hand, stay for a while; return to the ready posture.
Then, do the same in the opposite direction.
Repeat 5?
10 times.

  Section 8: Hold your head with both hands, cross your fingers, lower your head slightly and spread your elbows in parallel; then raise your head hard, with both hands forward, and oppose your head, try not to tilt your head back.

Repeat 5?
10 times.

  Ninth section: Hold the lower jaw with both palms, lower the head to force the lower jaw down, and hold the palm upward with force, not to lower the lower jaw.

Repeat 5?
10 times.

  The tenth section: first lower your head with your chest, put your hands behind your back, your fingers crossed, and your palms facing upwards; then raise your chest and stretch your elbows and palms down for a while.

Repeat 5?
10 times.

  Part 10: The left shoulder is extended and rotated until the forearm is vertical, and the palm of the left hand is forward, while the right shoulder is rotated backward and the right hand is turned to the back.

Then, do the same in the opposite direction.
Repeat 5?
10 times.

  The twelfth section: First, half-bend the arms and cross in front of the body, then raise the arms to the top of the head in the state of cross, and look up at the hands; then the two arms are separated and lowered back to the ready position.

Repeat 5?
10 times.

  Usually pay attention to the following points to reduce the burden on the cervical spine and delay the arrival of cervical spondylosis.

  1.

Strengthen the neck and shoulder muscles.

Long-term desk study, workers should be every 1?
2 hours purposefully make the head turn several times to the left or right or clamp the shoulder, that is, the shoulders slowly tighten 3?
5 seconds, then stick your shoulders up for 3?
5 seconds, repeat 6?
8 times; can also use two tables, with both hands on the table, feet vacated, head tilted back, hold for 5 seconds, repeat 3?
5 times.

  2.

Pay attention to upright posture and keep the spine straight.

In the sitting position, you should properly maintain the natural sitting position, with your head slightly tilted forward, and maintain the normal physiological curves of your head, neck, and chest to avoid excessive bowing or excessive forward bending of the head.

In addition, conditional people can customize one with desktop presentation 10?
The 30-slope working board is more conducive to the adjustment of the sitting position.

  3.
Avoid the bad habits of high-sleeping.

A high pillow will bend the head forward and increase the stress of the lower cervical spine, which may accelerate cervical degeneration.

Generally the pillow height is 8?
15 cm is appropriate. Pillows should meet the requirements of cervical physiological curvature, compact and soft, and good air permeability.

Because this shape can use the middle depression to maintain the physiological curvature of the cervical spine, and also insert the head into the series of relative braking and fixing, which can reduce the abnormal activity of the head during sleep.

  4.

Maintain a good sleeping position.

The neck, chest and waist should be kept in a natural curvature, and both hips and knees should be flexed. At this time, the whole body muscles can be completely relaxed and it is easy to relieve fatigue.

It is best to use the side or supine position, not the prone position.

  5,

Pay attention to the cold and warmth of the neck and shoulders and avoid adding weights.

  6.

Timely and thoroughly treat the cervical, shoulder, and back soft tissue strain to prevent the development of cervical spondylosis.