A, adjust your posture The correct standing, walking and sitting posture is important for the prevention of cervical spondylosis, lumbar spondylosis and other bone and joint diseases. Adjust the correct standing posture The correct standing posture should be: standing with the whole body slightly upward from the center of the feet, that is, the abdomen and chest; shoulders open and slightly backward; hands slightly closed, natural down; jaw slightly tightened, gaze level, the top of the head such as a bowl of water or a book; back waist tightened, pelvis up, leg muscles tense, knees inside clenching, so that the spine to maintain the normal physiological curve. From the side, the ears, shoulders, hips, knees and ankles should be in a vertical line. With the adjustment of breathing, should find a slightly tense in the relaxation of the confident, comfortable feeling. Correct standing posture can be trained from the back against the wall, once a day in the morning and evening, 15 minutes each time, a book can be placed on the head. Take each step correctly The correct walking posture should be carried out on the basis of the correct standing posture. Hands slightly thrown behind you. Clench your legs and try to walk in a straight line with both feet. When walking, the heel first, the palm of the foot after the ground, and the crotch followed by a rhythmic slight twist. Correct sitting posture The correct sitting posture is actually an extension of the correct standing posture and walking posture, should be as close as possible to the distance from the workbench, the height of the table and chairs to the best state with their height ratio appropriate. People who often use the computer to raise the position of the computer monitor a few centimeters, or to the computer monitor pad a few thick books, the line of sight and the screen to the level. This changes the previous head-down action to head-up, preventing cervical spondylosis at the source. At the same time, do not keep a sitting posture for a long time, stand up and move more, turn your head. Waist straight, shoulders still back, work intervals should often do with breathing natural shoulder lifting action, every 5-10 minutes should be raised back to rest for a moment, so that the head, neck, shoulders, chest in a slightly tense normal physiological curve state, and try to avoid excessive head and neck leaning forward or backward. The hips should be in full contact with the chair surface, can often use the back of the chair to hold the back of the waist for a short rest. Special reminder of the head left or right writing habits of white-collar workers should pay attention to correct “bias”, such as a moment to change, can slowly turn the head every hour for a moment to eliminate the “partial neck” state of muscle fatigue. Second, choose a suitable pillow height appropriate. The appropriate height of the pillow, to 9-10 cm more appropriate, the specific size of each person’s physiological characteristics, especially the physiological curvature of the neck. Shoulder wide body fat pillow can be slightly higher, thin people can be slightly lower. People who are used to sleeping on their backs, the pillow height should be compressed and their fist height (fist up the height of the tiger’s mouth for the fist high standard) is appropriate; people who are used to sleeping on their sides, the pillow height should be compressed and their side of the shoulder width is the same height as appropriate. Of course, regardless of supine sleep, side sleep can maintain the normal physiological curvature of the neck cervical spine pillow is the most ideal. Soft and hard moderate. Cervical spondylosis pillow should choose a slightly softer, but not lose a certain type of hardness, on the one hand, can reduce the pressure between the cervical spondylosis pillow and the scalp, on the other hand, and maintain the uneven pressure, so that the blood can pass from the pressure of the smaller place. Cervical spondylosis pillow as long as slightly elastic can be, elastic too big will cause neck muscle fatigue and injury. Third, teach you simple neck health care 1, head hand confrontation training The main practice is: cross your fingers on the neck, head force backward, hand force block, confrontation force, although the head did not move, but through the two directions of the contest so that the corresponding neck muscles contraction; the same, we can use the hand against the left side of the steal, the head to the left, hand and head resistance, the right side of the same. You can also rotate the neck left and right, and rub and press the neck muscles with your hands, this exercise can make the neck tension muscles relax a little, and have a very good protective effect on the neck. 2, simple neck health exercises: the first type: the front of the back. Before doing the exercise, natural standing, feet and shoulder width, the following assortment with. Action, hands crossed waist, first lift the head back, while inhaling, eyes looking at the sky, stay for a moment; then slowly to the front of the chest part of the head down, while exhaling, eyes looking at the ground. Repeat up and down four times. The second form: raise the arm and turn around. Raise the right arm first, palm down, look up at the palm of the hand, slowly turn the body to the left side, stay for a moment and then turn to the right rear side. Note that the heel turns 45 degrees, the body weight leans forward, and when turning the neck and waist, try to turn until you can’t. Stay for a moment, return to the natural pose and then switch to the left arm. The third pose: left and right rotation. First turn your head slowly to the left side, while inhaling in your chest, let the right side of your neck straighten, stay for a moment, then turn slowly to the left side, while exhaling, let the left side of your neck straighten, stay for a moment. Repeat four times alternately. Type 4: Lift shoulders and neck. Slowly lift both shoulders and shrink the neck as far down as possible, stay for a moment, then slowly restore the natural; then sink both shoulders and stretch the head and neck upward, stay for a moment, relax both shoulders and exhale naturally. Repeat four times. The fifth form: swing from side to side. Cross your arms and tilt your head slowly to the left, so that your left ear is pressed against your left shoulder. Repeat four times. The sixth form: wave flexion and extension. Lower jaw to the lower front wave flexion and extension, pay attention to the lower jaw as close to the front chest as possible, shoulders carry; lower jaw slowly flexed, chest forward, shoulders back up and down slowly movement. Then do it backwards, and practice it twice each forwards and backwards. Fourth, sports prevention: breaststroke Breaststroke in the change of breath when the neck from parallel to the surface of the water backward upward, the head exposed to the surface of the water to breathe, the head and neck is always in a low, a backward state, just in line with the principles of cervical spondylosis exercise, so it can play a positive role in the prevention and treatment of cervical spondylosis. The principle of action when playing badminton catching high ball is roughly the same as breaststroke. Breaststroke and badminton prevention and treatment of cervical spondylosis should be different from time to time and from person to person, and patients with serious cervical spondylosis cannot swim and exercise.