A, exercise prone in bed, go to the pillow, hands behind the back, force chest lift, so that the head and chest out of the bed, while the knee joint straight, thigh force backward out of the bed, for 20 ~ 30 seconds, and then muscle relaxation rest 3 ~ 5 seconds for a cycle, this method is commonly known as “swallow fly” or “small swallow fly “; for lumbar muscle strength is weak or obese people, the above method is more laborious, you can use the “five-point support” method of exercise: lying on your back in bed, to pillow bending knees, double elbows and back top bed, abdomen and hips up, rely on the shoulders, double elbows and feet which five points to support the whole body Weight, for 20-30 seconds, then relax the lumbar muscles and put down the hips for 3-5 seconds for a cycle. The specific should be based on their actual situation, choose the appropriate method to exercise.
The number and intensity of this exercise method should vary from person to person, and can be practiced more than ten times to more than a hundred times a day, divided into 2 to 5 groups to complete. Pay attention to the gradual progress, each day can gradually increase the amount of exercise. If you feel soreness and stiffness in the lower back the next day after exercise, the intensity and frequency of exercise should be reduced appropriately so as not to aggravate the symptoms; do not exercise with sudden excessive force to prevent sprains.
Second, our clinical practice through the study of lumbar disc herniation law for modern people exercise too little and created a set of rehabilitation gymnastics, through exercise to enhance the tension of the lumbar back muscle groups can effectively prevent lumbar disc herniation, improve the stability of the spine.
The first section: posterior extension exercise
Prone position, both arms and legs naturally straight, both lower extremities alternately lift upward as far as possible, each repeated 10-20 times.
The second section: boat-shaped exercise
Prone position: both elbows bent, both hands crossed behind the waist, both lower limbs rhythmically lift backward, put down, while lifting the chest and head, repeat 10 to 20 times.
The third section: upside down foot movement
Upright position, feet together, heels rhythmically lift off the ground, and then put down, so alternately, for 1-2 minutes.
Section IV: kick exercise
Hands cross waist or a hand to support the object, double lower limbs rhythmically alternately try their best to kick forward and stretch back. Each last 10-20 times.
Section V: abdominal exercise.
Stand with feet together, both heels lift off the ground at the same time, toes on the ground, both upper limbs as far back as possible, abdomen as far forward as possible, rhythmically, for 10 to 20 times. .
1.Back and forth flexion and extension of the cervical spine
Sitting or standing position, inhalation, slow forward flexion of the neck, to the end of inhalation forward flexion to the physiological limit (chin can be against the sternum), hold your breath for 3 seconds, exhale to return to the neutral position, and then inhalation, slow back extension to the physiological limit (gaze can be perpendicular to the ceiling), hold your breath for 3 seconds, exhale to return to the neutral position, for 1 beat; 8 beats for 1 section, can be done continuously 2-4 sections;
2.Left and right lateral flexion of the cervical spine
Sitting or standing position, inhale, slowly flex the neck on the left side, to the end of inspiration to the physiological limit (auricle can touch the same side of the shoulder), hold your breath for 3 seconds, exhale to return to the neutral position, then inhale, slowly flex the neck on the right side, to the end of inspiration to the physiological limit (auricle can touch the same side of the shoulder), hold your breath for 3 seconds, exhale to return to the neutral position, for 1 beat; 8 beats for 1 section, can be done continuously 2-4 sections ;
3.Fight against the cervical spine with bare hands
Hands crossed in the upper cervical vertebrae in the rear, inhalation, hands pull forward the neck, neck force backward confrontation, to the end of inhalation exhalation and slowly relax the neck, for 1 beat, 8 beats for 1 section, can be done continuously 2-4 sections;
4.Expand the chest with both hands
Hands flat, the same height as the shoulders, inhalation, double upper limbs slowly force backward expansion, to the end of inhalation double upper limbs backward expansion to the physiological limit position, exhale, gradually relax the upper limbs back to the neutral position, for 1 beat, 8 beats for 1 section, can be done continuously 2-4 sections;
5, behind the chest extension exercise
Hands up to the head, inhalation, double upper limbs slowly backward forceful extension of the back, to the end of inhalation backward extension of the chest to the physiological limit, exhale, gradually relax the upper limbs back to the neutral position, for 1 beat, 8 beats for 1 section, can be done continuously 2-4 sections.
Efficacy and main treatment.
Promote the circulation of Qi and blood, relax the tendons and channels, dispel paralysis and relieve pain. Among them, front and back flexion and extension of the cervical spine, left and right lateral flexion of the cervical spine and unarmed confrontation of the cervical spine 3 styles can enhance the muscle strength of the cervical muscle groups, delay cervical disc protrusion, cervical osteophytes on the cervical nerve roots, vertebral artery and sympathetic nerve compression, long-term exercise can significantly reduce cervical spondylosis caused by severe neck and shoulder pain, arm pain and numbness, dizziness and headache, palpitations and panic, nausea and vomiting and other symptoms, and can even replace cervical spine surgery, cervical traction therapy, and so on. truly restore health. The 2 types of chest extension and chest back extension exercise are specially designed to prevent the neck, shoulder and wrist syndrome caused by the long term ambulatory work of white-collar workers in offices, which is characterized by tightness, stiffness, restricted movement and pain in the back of the neck and shoulder, and can also affect the elbow and wrist joints in severe cases as “tennis elbow” and “carpal tunnel syndrome”. “Because of the hands to extend the chest and chest back extension exercise significantly pulling activities of the thoracic back muscle group, has a better clinical effect.
Precautions.
1, spinal cord type cervical spondylosis at the onset is not suitable for the selection of the above exercise, but early, recovery period or post-surgical stabilization period can be appropriately selected;
2, simple cervical spondylosis can do 1-3 functional exercises for the neck, for white-collar workers in the office, combined with shoulder and back discomfort, can do 4, 5 two or 1-5, all have good results.
3, this set of cervical spine functional exercise health care operation is: the speed should be slow, the amplitude should be in place, breathing and exhalation to match.
4, for vertebral artery type cervical spondylosis vertigo obvious people do unarmed confrontation exercise, can adapt the exercise method, crossed hands holding the neck up to the back of the occiput, unarmed confrontation when the double thumbs pressed bilateral Fengchi points, has a good effect of stopping dizziness.