A few days ago, the Beijing Military General Hospital announced the “Diagnostic Criteria for Internet Addiction”, according to which the average daily continuous use of the Internet for 6 hours or more may be recognized as Internet addiction or considered a mental illness. In this regard, netizens generally disagree, but said that although mental illness is not so much, but the physiological diseases caused by prolonged Internet access is indeed real.
Cervical spondylosis refers to the degeneration of the cervical disc itself or compression of adjacent tissues and cause a variety of symptoms and signs, although the disease is a degenerative change-based disorders, but with a variety of factors, the condition is complex. In modern society, many office workers, especially white-collar workers, do a large part of their work through the computer, facing the computer for up to four or five hours a day, and some occupations, such as programmers, network editors, and even up to ten hours. Due to the lack of exercise to maintain the same posture for a long time, white-collar workers often feel sore, and occasionally back to the head can hear the neck “banging”.
In response to this situation, eHealth Chinese medicine produced a simple cervical spine exercise, the therapy is not only simple and easy to do, you can exercise at any time, but also to prevent mental illness. As the saying goes: “often do cervical spine exercise, refuse to get mental illness.”
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, inhalation, slow left side flexion of the neck, to the end of inspiration flexion to the physiological limit (auricle can touch the same side of the shoulder), hold your breath for 3 seconds, exhale to return to neutral position, then inhalation, slow right side flexion of the neck, to the end of inspiration flexion to the physiological limit (auricle can touch the same side of the shoulder), hold your breath for 3 seconds, exhale to return to neutral position, for 1 beat; 8 beats for 1 section, can be done continuously 2-4 sections 8 beats for 1 section, you can do 2-4 sections in a row.
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 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.
Efficacy and main treatment.
Move 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. Both hands extend the chest and chest back extension movement 2 style is specifically to prevent the office white-collar workers long-term ambulatory work caused by the neck, shoulder, wrist syndrome, manifested as the back of the neck and shoulder tightness, stiffness, activity restrictions and pain, and in serious cases can also affect the elbow and wrist joint performance of “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.