What are the ways to recover from spondylosis?

Life there are many people with cervical spine problems, especially some of the long hours in front of the computer work, due to the sitting posture is not correct, resulting in cervical spondylosis, so what are the ways to relieve cervical spondylosis? How can some people suffering from whiplash in our life do to recover? It is estimated that many people want to know, below, to give you a specific introduction.

1, spinal disease rehabilitation method

1. spinal disease rehabilitation tai chi

2. spinal disease rehabilitation, tai chi exercise is not only help to maintain the cardiovascular system, prevent atherosclerosis, and help to maintain the flexibility of the system of bone and joint, prevent bone degeneration, joint stiffness. Taijiquan movement is very soft, smooth, fluent and slow, so it is very suitable for cervical spine patients to practice.

3. Rehabilitation of spinal disease: Taijiquan attaches great importance to the standing posture and the cooperation and coordination of hands, eyes, head, neck and limbs in its moves, which is good for the movement of cervical vertebrae and the flexibility of limbs. Cervical spondylosis patients due to age, in addition to bone and joint degeneration muscle also gradually degeneration and atrophy, elasticity gradually decline, tendon ligament and joint capsule gradually wear and tear, stiffness and calcification.

4. Regular practice of taijiquan can increase the activity of spine and prevent the occurrence of degenerative changes. In addition, when playing taijiquan, the hip joints have a large degree of mobility, which is also helpful for lumbar activities and even plays a compensatory role.

5. spondylosis rehabilitation, the edge of the spine is lip-like changes and osteophytes is an important clinical manifestation of cervical spondylosis, often longitudinal ligament or intervertebral disc of the fibrocartilaginous annulus terminus and its own serious degeneration of the results.

6. Rehabilitation of spondylosis, often practicing tai chi, due to the spine is often in a state of activity, metabolic improvement, so there is a prevention of two degrees of bone lips into three degrees of the role of the bridge-shaped bone lips.

7. Rehabilitation of spinal disease: running and walking

"A hundred steps after meals, live to ninety-nine." Running and walking are very important for every healthy person. A lot of older people often say "running and jumping, youthful". Although not unreasonable, but also can not be generalized, generally speaking, young people should run, middle-aged and old people jogging, the elderly jogging, frail and sick people should only walk. Cervical spondylosis patients can be flexible according to their specific situation.

8. spinal disease rehabilitation: in situ, "number of interest" run

In situ, number of interest run is a kind of exercise physical and mental exercise, China's traditional health art is very concerned about the combination of the shape of exercise, static and static combination and internal and external combinations, that is, the so-called "good health care within the health of those who do not have good health outside the health of those who do not! ". In-situ counting breath running is in the absorption of traditional fitness experience on the basis of the compilation of a new type of exercise method.

"Counting breath" is not counting the number of breaths, but the number of times you run. You can count from 1 to 100 and then start from 1 again, and count silently over and over again. The purpose of the silent counting is to make the spirit of concentration, remove all distractions. Breathing should be natural, generally can nose inhalation mouth exhale. With the rhythm of running can be inhaled 3 times and exhaled 3 times, that is, inhale - inhale - inhale, exhale - exhale. Inhalation should be even and fine, and exhalation should be full. Inhalation should be puffed up, and abdominal breathing should be formed naturally.

Summary: I hope that the methods described above can help patients with such symptoms, to help them get well soon.

2, spine exercise

1. Cobra style

Practice: lie down, legs together, abdomen and forehead on the ground, straighten the toes, palms on the bottom of the shoulders, inhalation when the chin is slowly lifted, the arms to support the ground to drive the upper body so that the body to the back, so that the abdomen and hips to stay close to the ground, the head upward Extend.

Tighten your gluteal muscles to support your back, bend your arms slightly and press your shoulders down. Hold for 3-5 breaths. As you exhale, reduce downward one section at a time from the very end of the spine, ending with your forehead on the ground.

Effectiveness: The bending action can make the muscles of the back stronger, strengthen the flexibility of the spine, promote blood circulation in the spine, activate the nerves, and make the spine supply enough blood.

2. Cat Stretch

Specific practices

Dramatic cat stretch: knees on the ground, arms straight ahead, push your hands forward, so that the hips high up, concave down the back, the chest close to the ground, chin up, feel the back muscles fully stretched, the spine a section of the extension. Hold this movement for 3-5 breaths.

Four-point cat stretch: knees and hands on the ground at four points, inhale, concave the back, so that the navel is maximally close to the ground, the back to form a downward concave arc, the head and chin up, the front side of the neck as far as possible to stretch. As you exhale, arch your back upward and work your chin toward your chest. Repeat this movement, completing 3-5 breaths.

Effectiveness: Cat Stretch relaxes the entire back, especially the lower part of the spine, relieving back pain and fatigue. It aligns the entire vertebrae, improves blood flow to the spine and spinal nerves, strengthens, adjusts and stretches the back muscles, and enhances the flexibility of the spine.

3. Standing Twist

Practice: Stand with your legs about two steps apart, and lift your arms from the side of your body parallel to your shoulders as you inhale. Exhale as the body with arms naturally twisted to the left rear, the left arm bent elbow on the right side of the back of the waist, the right hand bent elbow on the left shoulder. To the maximum hold for 3-5 breaths and feel the twist throughout the back and spine. Then do the same movement in a different direction.

Effectiveness: Enhance the softness of the spine and side lumbar, strengthen the flexibility of the back and lumbar, regulate the spinal nervous system, so that the fresh blood supply more smoothly.

4. Bend before standing

Practice: legs together, body weight on the soles of the feet, deep inhalation, straighten both hands upward, the whole body upward extension. When you exhale, bend forward and lower your body, grab the back of your calves or grab your ankles with both hands, push your head and chest in the direction of your legs, slow down your breathing, and hold for 3-5 breaths until you feel a little tired.

Effectiveness: let the whole spine fully stretched, more flexible, at the same time can wake up the brain to refresh, regulate the kidneys, make the whole nervous system energetic.