For elderly patients with cervical spondylosis, choosing suitable exercise programs for exercise is both a treatment method and an extremely important means of consolidating the therapeutic effect.
Neck and shoulder exercises can move the cervical joints and shoulder joints, keep the flexibility of the joints and maintain the natural elasticity of the soft tissues in the neck, which can help treat or prevent cervical spondylosis and cervical frozen shoulder in the long term. The following are three sets of easy-to-use neck and shoulder exercises introduced by Gao Jiajun. Patients can choose any one of them as appropriate, or do all three sets in one go in order. The neck and shoulder exercises should be gentle and should not be done with excessive force. Generally do it 1~2 times a day, and arrange the exercise time flexibly, the amount of exercise varies from person to person. The amount of exercise varies from person to person. Generally, the head, neck and shoulders feel lighter and more comfortable after the exercise.
The first set: cervical spine exercise: sitting position, the whole body relaxed, neck straight, hands naturally crossed on the legs.
The first section.
①Head orthogonal position.
②Lower the head to the maximum.
③ Raise the head back to the correct position.
④Tilt the head to the maximum.
⑤ Restore the head to square position.
Section 2.
①Turn the head to the left to the maximum.
② Return the head to the right position.
③Turn the head to the right to the maximum.
④The head returns to square position.
Third section.
①Head in square position.
②Turn the head to the left with the lower jaw reaching the left shoulder as far as possible.
③ Return the head to the right position.
④Turn the head to the right and reach the right shoulder with the lower jaw as far as possible.
⑤ Return the head to the right position.
The second set: neck and shoulder exercises: sit or stand, relax your whole body, hang your arms naturally, and make a half fist with both hands.
①Shrug your shoulders and shrink your neck, rub your shoulders forward clockwise.
② Retract the neck and shoulders to neutral position.
③Shrug your shoulders and neck, knead your shoulders backward counterclockwise.
④The neck and shoulders return to the neutral position.
The third set: cervical spine “rice” exercise.
①Try to draw a horizontal line from the left to the right and return to the right position.
②Stretch the head as far as possible to the upper front, draw a vertical line from top to bottom, and return to the right position.
(3) Stretch the head and neck as far as possible to the upper left at an angle of 45 degrees, and then draw a line diagonally to the lower right at 45 degrees, and return to the right position.
④Write the upper right dot in the same way, and return to the correct position.
⑤Stretch the head and neck as far as possible to the upper right front, draw an apostrophe to the lower left, and return to the right center.
(6) Stretch the head as far as possible to the upper left front, draw a downward stroke to the lower right, and return to the correct position of the head and neck. The above movement trajectory just forms a “rice” character. Repeat 10 “meters” for each movement.
Patients with all types of cervical spondylosis have different degrees of neck muscle atrophy and decreased muscle strength, resulting in imbalance of the internal and external balance of the cervical spine. At the same time, adhesions and stiffness of the neck joint capsule, ligaments, muscles and other tissues occur due to inflammatory reactions and lack of activity, so patients with cervical spondylosis should be encouraged to actively perform functional exercises. Physical exercise should be carried out under the guidance of a doctor, and inappropriate exercise may aggravate the disease. Precautions for physical exercise include.
① During the acute attack of cervical spondylosis, rest and cervical braking should be applied, and functional exercise should not be performed.
② Exercise movements should be gentle and strong, not too fast or too violent, otherwise not only can not play a therapeutic role in exercise, but also can aggravate the disease and increase the patient’s pain.
③ pay attention to the accuracy of the action, incorrect exercise efficacy is not good.
④If a certain action causes aggravation of the disease, the exercise of the action should be suspended. Such as vertebral artery type cervical spondylosis, some patients can induce vertigo when they make rotational movements, then the cervical spine rotational movements should be suspended.
⑤ exercise to be persistent, not three days to fish, two days to sunbathe. Only perseverance can make gains.