Cervical spondylosis is the most common clinical disease following degeneration of spinal function, and it is divided into various types. Using a combination of Chinese and Western methods, internal and external medicine and physical therapy, and supplemented with exercise therapy as appropriate, most patients can avoid surgery and obtain good results. There are many kinds of exercise therapies, now we introduce several kinds of neck and shoulder exercises that are effective and easy to perform. Gou Lingyun, Department of Orthopedics and Traumatology, Liuzhou Hospital of Traditional Chinese Medicine
The first set of cervical spine exercises
Preliminary movements: take a sitting position, relax your whole body, straighten your neck, and place your hands naturally crossed on your thighs. The first section: 1 head in square position, 2 head down to the maximum, 3 head up to square position, 4 head up to the maximum, 5 head back to square position. Section 2: 1 head turned left to maximum, 2 head returned to square position, 3 head turned right to maximum, 4 head restored to square position.
Section 3: 1 head in square position, 2 head turned to the left, jaw reaching the left shoulder as far as possible, 3 head back to square position, 4 head turned to the right, jaw reaching the right shoulder as far as possible, 5 head back to square position.
The second set: Neck and shoulder rubbing exercise
Preliminary action: Sit or stand, relax your whole body, hang your arms naturally, and make a half fist with both hands.1 shrug your shoulders and shrink your neck, knead your shoulders forward clockwise for 6-10 times, 2 retract your neck and shoulders to neutral position; 3 shrug your shoulders and shrink your neck, knead your shoulders backward counterclockwise for 6-10 times, 4 return your neck and shoulders to neutral position.
The third set: cervical spine “rice” exercise
This set of exercises is quite to head for the pen, using the cervical spine as a pencil, repeatedly write the word “rice” in the following order, writing 5-10 “rice” words each time. Preparation action action with the first set. The whole set of exercises continuous volt, not divided into sections. Specific methods are as follows.
1 first write a horizontal, head as far as possible from the left to the right to draw a yellow line, 2 head back to the right position, 3 and then write a vertical, head as far as possible to stretch forward above, from the top to the bottom of a vertical line; 4 head back to the right position, 5 head and neck as far as possible to the upper left stretch into 45 degrees, and then diagonal line stretch to the lower right 45 degrees, 6 head back to the right position, 7 head and neck as far as possible to the upper right stretch into 45 degrees, and then diagonal line stretch to the lower left 45 degrees, 8 head Return 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 to the right position, 11 stretch the head and neck as far as possible to the upper left front and draw an apostrophe to the lower right, 12 return the head to the right position. The above is a “rice” character.
These two sets of exercises can move the cervical joints and shoulder joints, maintain the flexibility of the joints, exercise the stretching function of the muscles in the hard struggle, enhance the strength of the cervical 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 lines of the cervical spine, and enhance the stability of the cervical spine. Helps to treat or prevent cervical frozen shoulder in cervical spondylosis. Patients can do any set or press three sets in one go as appropriate. However, the “rice” exercise is a large movement, and those who are more seriously ill should gradually increase the amount of exercise, i.e. do the first two sections first, and then do the “rice” exercise. Action should be soft, do not force too hard. These three exercises, generally do 1-2 times a day, see the stitches, flexible arrangements for exercise time, the amount of exercise varies from person to person. Generally feel light and comfortable after the exercise head, neck and shoulders. Persistent, will receive good results.