The role of cervical spine health exercises

The role of cervical spine health exercises

The role of cervical spine health exercises? In daily life, appropriate to do some health care exercise is good for people, especially cervical spine health care exercise, because many people are sitting for a long time, this is very bad for the cervical spine, the following share cervical spine health care exercise role, together with the following see it.

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1, through the relaxation of the neck in all directions of the movement, to promote blood circulation in the cervical spine region, eliminate stasis and edema, while stretching the neck ligaments, relax the spasmodic muscles, so as to reduce the symptoms.

2. Strengthen the neck muscles, enhance their ability to tolerate fatigue, and improve the stability of the cervical spine, thus consolidating the therapeutic effect and preventing the recurrence of the disease.

Indications and contraindications for cervical spine exercise therapy

1, cervical spine disease after the acute stage, the symptoms are basically chronic and stable state, before exercise therapy.

2. If there are more obvious symptoms of spinal cord compression, exercise is prohibited.

3, vertebral artery type cervical spondylosis patients in the neck rotation exercise, should be gentle and slow, the amplitude of movement should not be too large, and should be appropriate to control the rhythm and intensity of movement.

Preparation posture: natural standing, eyes flat, feet slightly apart, shoulder width, hands crossed.

The first section: first slowly bend the neck to the left side, stay a moment, and then slowly bend to the right side, stay a moment, repeat 5 to 10 times. The movement should be stretched, relaxed, slow, in order not to feel uncomfortable.

The second section: first slowly turn the neck to the left, stay a moment, and then slowly turn to the right, stay a moment, repeat 5 to 10 times. It is important to note that this action is appropriate to not feel dizzy.

The third section: the first jaw inward, at the same time, the head force upward, stay for a moment, and then relax and return to the ready position, repeated 5 to 10 times.

In people's impression, those who need to work for a long time with their heads down, such as accountants, writers, editors, etc., are prone to cervical spondylosis. In fact, cervical spondylosis in recent years in the incidence of increasingly high at the same time, there is also a trend of the onset of the age of the young, which, in order to primary and secondary school students, the computer family most obvious. Long hours of study, work, including the use of computers, driving, easy to make the cervical spine for a long time in a flexed position or some specific position, resulting in cervical intervertebral discs within the pressure increase, the neck muscles in a non-coordinated state of stress, the back of the neck muscles and ligaments are susceptible to strain strain, the vertebral body of the anterior edge of the mutual wear and tear, hyperplasia.

Of course, the most affected by cervical spondylosis is still middle-aged and old people. If the spine is compared to the lifting tower crane, the ligaments and muscles around it are like three fixed steel cables, when the steel cable is slack, the tower crane will sway, lifting action will be affected. After middle age, the increasing number of cervical spondylosis is a manifestation of muscle and ligament relaxation after the spinal column presents an unstable state, patients often feel head, neck, shoulder, arm and other parts of the pain and numbness, and the involvement of the vertebral artery and sympathetic nerves can be dizziness, panic, heartbeat and other corresponding symptoms.

Neck care exercise has an important role in the prevention and treatment of cervical spondylosis, it can improve the function of the cervical intervertebral joints, enhance the muscle, ligament, joint capsule and other tissues of the tension, strengthen the stability of the cervical vertebrae, improve the cervical spine of the blood circulation, but also correct the poor body posture. Long-term study, workers, as well as middle-aged and elderly people, may often do.

The fourth section: first head and neck to the left before, and then slowly to the right for the ring movement, back to the ready position. Then, do the same action in the opposite direction. Repeat 5 to 10 times.

Section 5: Rotate the head and neck to the left, and at the same time, extend the left hand through the front of the body to the top of the right shoulder, stay for a moment, and return to the ready position. Then, do the same movement in the opposite direction, and repeat for 5~10 times.

Section 6: Bend the head and neck to the left, and at the same time, touch the right ear with the left hand above the head, stay for a moment, and return to the ready position. Then do the same in the opposite direction. Repeat 5 to 10 times.

The seventh section: first bow the head with the chest, arms crossed in front of the chest, try to extend to the opposite side, the left arm is on the top; then chest, arms spread as much as possible external rotation, elbow flexion and shoulder level, at the same time, head and neck rotated to the left, the eyes look at the left hand, stay for a few moments; restored to the ready position. Then, do the same movement in the opposite direction. Repeat 5~10 times.

Section VIII: First, hold your head with both hands, fingers crossed, slightly lower your head and spread your elbows to the sides; then raise your head, and push forward with both hands to confront your head, trying not to tilt your head back. Repeatedly do 5~10 times.

Section IX: Hold the jaw with the palms of your hands, lower your head and press down on the jaw, and press up on the palms of your hands to keep the jaw from going down. Repeat 5-10 times.

Section 10: first head down with the chest, both hands behind the back, fingers crossed, palms up; and then chest, while elbow stretching palm down, stay for a moment. Repeatedly do 5~10 times.

Eleventh section: left shoulder outward rotation to the forearm vertical, left hand palm forward, while the right shoulder backward rotation to the right hand behind the back, palms facing backward, eyes looking at the left hand, stay a few moments; restored to the ready position. Then, do the same movement in the opposite direction. Repeat for 5 to 10 times.

Twelfth section: first, cross both arms in front of the body half-flexed, and then both arms in the crossed state up to the top of the head, looking up at the eyes of both hands; then both arms separate, through the side of the body down to the ready position. Repeat 5~10 times.

Usually pay attention to the following points can be for the cervical spine to reduce the burden, delay the arrival of cervical spondylosis.

1, strengthen the neck and shoulder muscles. The first thing you need to do is to get a good workout. Long-term study, workers, should be every 1 ~ 2 hours purposefully let the head and neck to the left and right turn a few times or line of the shoulder movement, that is, the two shoulders slowly tighten 3 ~ 5 seconds, and then the shoulders up to insist on 3 ~ 5 seconds, repeat 6 ~ 8 times; can also be used to use the two tables, two hands on the desktop, both feet empty, the head tilted back, adhere to the 5 seconds, repeat 3 ~ 5 times.

2, pay attention to the correct posture, keep the spine straight. In the sitting position, you should maintain a natural sitting position as far as possible, with the head slightly tilted forward to maintain the normal physiological curve of the head, neck and chest, and avoid excessive head and neck tilt or excessive forward bending. In addition, those who are in a position to customize a sloping work plate with a desktop of 10 to 30, more conducive to the adjustment of sitting posture.

3, to avoid the bad habit of high pillow sleep. High pillows make the head forward bending, increasing the stress of the lower cervical vertebrae, accelerating the possibility of cervical spine degeneration. General pillow height of 8 to 15 centimeters is appropriate, the pillow should meet the requirements of the cervical physiological curvature, soft texture, breathable, low in the middle, the two ends of the high Yuanbao shape is good. Because this shape can be used in the middle of the depression to maintain the physiological curvature of the cervical spine, but also the head and neck to play a relative role in braking and fixing, can reduce the head and neck abnormal activities during sleep.

4, maintain a good sleep position. Should make the neck, chest, waist to maintain a natural curvature, double hip and knee was flexed, at this time the whole body muscles can be completely relaxed, easy to lift the fatigue. It is best to take the side or supine position, not prone position.

5, pay attention to the neck and shoulders of the cold and warm, avoid neck weight.

6, timely and thorough treatment of neck, shoulder and back soft tissue strain, to prevent the development of cervical spondylosis.

Cervical spine health care exercise

Forward and backward: Before doing the exercise, the first natural standing, eyes flat, feet slightly apart, parallel to the shoulders, and then hands crossed the waist. When the action of the first head up and back, while inhaling, eyes looking at the sky, stay for a moment; and then slowly to the chest part of the head down, while exhaling, eyes looking at the ground. Do this action, to close the mouth, so that the lower jaw as close as possible to the chest, stay for a moment, and then up and down four times. The main purpose of the action is: stretching, easy, slow, in order not to feel uncomfortable for the appropriate.

Lift the arms and turn around: before doing exercises, stand naturally, eyes flat, feet slightly apart, shoulder width, hands naturally hanging down. Action first raised the right arm, palm down, look up at the center of the hand, the body slowly turned to the left, stay a moment. When turning around, pay attention to the heel turn 45 degrees, the center of gravity of the body leaning forward, and then the body then turned to the right side of the back, rotating slowly inhale, turn around slowly exhale, the whole movement should be slow and coordinated. When rotating the neck and waist, try to turn until you can't, stay for a moment, go back to the natural style, and then change the left arm. And change the left arm, put down the hand along the root of the ear slowly press down, change the arm and then do the same, back and forth twice.

Left and right rotation: before doing exercises, first stand naturally, eyes flat, feet slightly apart, parallel to the shoulders, hands crossed. When the action of the head slowly turned to the left, while inhaling in the chest, so that the right side of the neck straightened, stay a moment, and then slowly turned to the left, while exhaling, so that the left side of the neck straightened, stay a moment. Repeat this alternately four times. It is important to note that the whole set of movements should be relaxed, stretching, in order not to feel dizzy as appropriate.

Lift the shoulders to shrink the neck: before doing exercises, stand naturally, eyes flat, feet slightly apart, parallel to the shoulders, hands naturally hanging down. The action of the shoulders slowly raised, the neck down as far as possible, stay a moment, the shoulders slowly relax to lower, head and neck naturally out, restore the natural, and then the shoulders force down, the head and neck upward stretching, stay a few moments after the shoulders to relax, and naturally exhale. Attention in the contraction and extension of the neck at the same time to slowly inhale, stay to hold the breath, relax the shoulders to try to make the shoulders, neck relaxation; back to the natural style, and then repeated four times.

Left and right swing: Before doing the exercise, stand naturally, eyes level, feet slightly apart, parallel to the shoulders, hands crossed. When the action of the head slowly tilted to the left shoulder, so that the left ear to the left shoulder, stay for a moment, the head back to the center; and then tilted to the right shoulder, the same right ear to the right shoulder, stay for a moment, and then back to the center. This left and right repeatedly swing four times, in the head swing need to inhale, return to the center slowly exhale, do gymnastics shoulders, neck to try to relax, the action to slow and steady for the best.