”Cervical muscle strain syndrome”
Definition.
A common disease caused by prolonged flexion of the neck posture, usually classified as cervical spondylosis, but called cervical strain syndrome because the disease is only in the muscles and not in the bone.
Etiology.
1, long hours of ambulatory study, long hours of work in front of the computer, the activity is reduced.
2, do not like to exercise, the neck muscle is not developed, muscle strength is weak.
3.Summer long stay in the room with air conditioning.
4.Sleeping posture is not correct.
The above long-term flexion of the neck, head down posture of static work, mainly damage the head pinch muscle spine, collar ligament, trapezius muscle, etc.. Due to the lack of contraction movement of the cervical muscle, local blood circulation slows down, metabolism decreases, resulting in chronic inflammation, causing muscle fiber degeneration and muscle spasm, adhesion, so that the local neurovascular strain or compression caused by the corresponding symptoms. It mostly occurs between the ages of 18 and 45. after the age of 45, cervical spondylosis is usually considered first.
Symptoms.
Neck fatigue and soreness are the early symptoms. As the disease develops, neck and shoulder soreness and limited neck movement appear. It may also be accompanied by dizziness, eye discomfort or loss of vision.
The prevention and treatment of cervical muscle strain should pay attention to the following points.
1, prolonged head down, can lead to thin neck, neck and shoulder back muscle stiffness, blood circulation disorders, and will compress the nerve, and finally cause headache, dizziness, palpitations and other “low head syndrome”. Therefore, it is necessary to correct the wrong posture when working at the desk, and to develop the habit of regular rest and proper activity of the neck muscles.
2, a long time low workers, the neck for a long time forward flexion, may cause cervical disc protrusion or prolapse, resulting in pain in the back of the neck, numbness and tingling in the upper limbs and other symptoms. Therefore, it is necessary to adjust the tilt of the table, regular neck massage, in order to relax the tense muscles, and appropriately shorten the ambulation time.
3, sleep is best to take the supine position, the head and neck to maintain a natural supine extension, so that the neck can relax. Sleeping pillow height should be appropriate, too high will increase the pressure of the intervertebral discs, and too low will make the neck in the supine state, so that the ligament relaxation and internal compression of the spine, resulting in symptoms such as numbness of the limbs.
4, in sports, should avoid head and neck sprains, when riding in a car as far as possible to let the face and head vertical (that is, to the forward direction), to prevent the brakes due to inertia injury to the head and neck.
In addition, the neck and shoulders should be prevented from catching cold to avoid muscle spasm and pain in the area, leading to imbalance of the internal and external balance of the cervical spine and inducing cervical spondylosis.
There are many kinds of exercise therapies, and we would like to introduce the “rice” exercise, which is effective and easy to perform: use your head as a pencil, use your neck as a pencil, and write “rice” repeatedly in the following order, writing 5-10 “rice” characters each time. Each time you write 5-10 “m” characters.
Specific writing methods are.
1. Write a horizontal line first, and try to draw a horizontal line from left to right with the head.
2, the head back to the right position.
3, then write a vertical, the head as far as possible to stretch forward and up, from the top to the bottom of a vertical line.
4. Return the head to the right position.
5, the head and neck as far as possible to the upper left stretch to an angle of 45 degrees, and then diagonal line stretch to the lower right 45 degrees.
6, the head back to the right position.
7.Write the upper right point of the word “rice” in the same way.
8. Return the head to the right position.
9. Stretch the head and neck as far as possible to the upper right front and draw an apostrophe to the lower left.
10. Return the head and neck to the center position.
11. Stretch the head as far as possible to the upper left front and draw a downward stroke to the lower right;
12.Restore the head and neck to the right position. The above is a “rice” character.
This set of exercises can move the cervical joints and shoulder joints, maintain the flexibility of the joints, exercise the stretching function of the neck muscles, enhance the strength of the neck muscles, maintain the natural elasticity of the soft tissues of the neck, avoid or loosen adhesions, correct the misalignment of the small joints of the cervical spine, restore or improve the balance of the physiological force line of the cervical spine, and enhance the stability of the cervical spine. In addition to cervical strain syndrome, it also helps to prevent cervical spondylosis and cervical frozen shoulder.
The “rice” exercise is a large movement, should be gradual, gradually increase the angle of movement, the action should be soft, do not force too hard. Generally do it 1 to 2 times a day, and arrange the exercise time flexibly, and it varies from person to person. Generally, the head, neck and shoulders feel lighter and more comfortable after exercise. Persistent, will receive good results.