The application of exercise therapy in the treatment of cervical spondylosis is receiving more and more attention from the medical community as well as the majority of patients. Exercise therapy is one of the important elements of modern rehabilitation medicine, which has an irreplaceable role in promoting the recovery of cervical spondylosis and preventing recurrence, and is suitable for cervical spondylosis patients to carry out self-care treatment at home, with the characteristics of simple, easy to learn, economic and effective.
The main principle of exercise therapy is to promote the rehabilitation of the cervical spine and its surrounding tissues through local and whole-body exercises that meet the physiological characteristics of cervical spondylosis and compound exercise for multiple joints and muscle groups such as the spine, shoulder, elbow and wrist independently by patients. People suffering from cervical spine diseases, the same posture of reduced neck activity can cause poor circulation of cervical stasis and edema, resulting in cervical numbness, tension, and soreness. The exercise is ideal for white-collar workers who are sedentary in the office.
The role of cervical spine exercise therapy.
1, through the relaxing movement of the neck in all directions, promote blood circulation in the cervical spine area, eliminate stagnant edema, while stretching the neck ligaments and relaxing the spastic muscles, thus reducing the symptoms.
2.Strengthen the neck muscles, enhance their ability to tolerate fatigue and improve the stability of the cervical spine, thus consolidating the treatment effect and preventing the recurrence of the disease.
Indications and contraindications of cervical spine exercise therapy.
1, cervical spondylosis after the acute phase, the symptoms are basically chronic and stable state, before the 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 rotation of the neck exercise, it is appropriate to gently and slowly, the action amplitude should not be too large, and to properly control the rhythm and intensity of the movement.
Preparation posture: stand naturally, eyes level, feet slightly apart, shoulder-width apart, hands crossed.
The first section: first the neck slowly to the left side of flexion, stay for a moment, and then slowly to the right side of flexion, stay for a moment, repeatedly do 5 ~ 10 times. The action should be stretched, easy, slow, in order not to feel uncomfortable as appropriate.
The second section: first slowly turn the neck to the left side, stay for a moment, then slowly turn to the right side, stay for a moment, repeatedly do 5 to 10 times. It is important to note that this action is appropriate to not feel dizzy.
The third section: first the lower jaw inward, while the head force upward, stay for a moment, and then relax to restore to the ready position, repeatedly do 5 to 10 times.
The fourth section: first the head and neck to the left in front, and then slowly to the right for the ring action, back to the ready position. Then, do the same action in the opposite direction. Repeat 5 to 10 times.
Section 5: First rotate your head and neck to the left, while reaching your left hand over your right shoulder through the front of your body, stay for a moment and return to the ready position. Then, do the same action in the opposite direction, and repeat 5 to 10 times.
Section 6: First bend the head and neck to the left, while the left hand touches the right ear via the top of the head, stay for a moment and return to the ready position. Then do the same movement in the opposite direction. Repeat 5 to 10 times.
Section 7: first low chest, two arms crossed in front of the chest, as far as possible to the opposite side, the left arm on the top; then chest, the two arms spread as far as possible external rotation, elbow flexion and shoulder level, while the head and neck to the left rotation, eyes look at the left hand, stay a moment; restore to the ready position. Then, do the same action in the opposite direction. Repeat for 5 to 10 times.
Section 8: first two hands hold the head, fingers crossed, slightly lower the head and two elbows open to the sides; then lift the head with force, two hands forward with force, and the head against, try not to make the head back. Repeat 5 to 10 times.
Section 9: two palms to hold the jaw, head force down to make the jaw down, while the palms of the hands force up the top, not to make the jaw down. Repeat 5 to 10 times.
The tenth section: first head down with chest, both hands behind the back, fingers crossed, palms up; then chest up, while forcefully extending the elbow palm down, stay for a moment. Repeat 5 to 10 times.
Section 11: Rotate the left shoulder outward until the forearm is vertical, with the palm of the left hand forward, while rotating the right shoulder backward until the right hand is behind the back, with the palm facing backward and the eyes looking at the left hand, stay for a moment; return to the ready position. Then, do the same action in the opposite direction. Repeat for 5 to 10 times.
Section 12: first cross the two arms half flexed in front of the body, then the two arms in the crossed state up to the top of the head, look up at the hands; then the two arms apart, by the side of the body down to return to the ready position. Repeat 5 to 10 times.
Usually pay attention to the following points can reduce the load for the cervical spine and delay the arrival of cervical spondylosis.
1, strengthen the exercise of the neck and shoulder muscles. Long-term ambulatory study, workers, should be every 1 to 2 hours purposely let the head and neck to the left and right several times or line of shoulder exercise, that is, the two shoulders slowly tighten 3 to 5 seconds, and then both shoulders up to adhere to 3 to 5 seconds, repeat 6 to 8 times; can also use two tables, two hands propped up on the desktop, feet up, head back, adhere to 5 seconds, repeat 3 to 5 times.
2, pay attention to the correct posture, keep the spine straight. In the sitting posture, should maintain a natural sitting position as far as possible, head slightly forward, maintaining the normal physiological curve of the head, neck and chest, avoiding excessive head and neck backward or excessive forward flexion. In addition, those who have the conditions can customize a slanted work board with the desktop is 10 to 30, more conducive to the adjustment of sitting posture.
3, avoid the bad habit of high pillow sleep. High pillow so that the head forward flexion, increasing the stress on the lower cervical spine, there is the possibility of accelerating cervical degeneration. General pillow height to 8 ~ 15 cm is appropriate, the pillow should meet the cervical spine physiological curvature requirements, soft texture, good breathability, to the middle of low, both ends of the high Yuan Bao 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 braking and fixed role, can reduce the abnormal activities of the head and neck in sleep.
4, maintain a good sleep position. Should make the neck, chest, waist to maintain the natural curvature, both hips and knees are flexed, when the whole body muscles can be completely relaxed, easy to lift fatigue. It is best to take the side or supine position, not prone position.
5.Pay attention to the cold and warmth of the neck and shoulder, and avoid carrying heavy objects on the neck.
6.Treat soft tissue strain on the back of the neck and shoulder in a timely and thorough manner to prevent the development of cervical spondylosis.