The cervical spine of the working class is experiencing unfair treatment, saving the cervical spine action can not wait.
Eliminate computer neck.
When you use a computer for a long time, your neck will feel stiff and sore, commonly known as “computer neck”. In order to eliminate “computer neck”, office workers should often do the following actions to protect the health of the neck.
1, cervical premature aging “love” white-collar:.
Nowadays, cervical spondylosis is no longer the “patent” of the elderly, some 30-year-old white-collar workers, also unfortunately joined the ranks of cervical spondylosis. This is because white-collar workers sit in front of the computer for a long time, the posture is not correct. These improper external forces tend to make the neck cartilage is worn, which in turn causes local inflammation and swelling. If the muscle elasticity around the cervical spine is not good, or ligament damage, coupled with the impact of continuous improper external forces, the cervical cartilage is repeatedly worn and swollen, leading to cervical vertebral body edge osteophytes, the formation of bone spur deformation, a variety of cervical spine pathologies will follow.
Generally speaking, the cervical spine is treated unjustly and will send out some warnings to draw attention to the fact that these warnings are the symptoms of cervical premature aging, and if they are noticed in time and corrected positively, the situation will be controlled; if they are not noticed and the damage to the cervical spine still continues, serious consequences will result.
Premature cervical spine failure in office workers is often caused by high work pressure, long-term incorrect posture and lack of intermittent exercise. Premature cervical spine failure will not only cause headaches, insomnia, neck stiffness, finger stiffness and numbness, affecting life and reducing work efficiency, but may also cause early onset and deterioration of cervical degenerative lesions.
Progeria of the cervical spine in office workers can be detected by themselves, if the following symptoms often appear, it proves that the cervical spine may have premature aging.
(1) frequent stiffness and discomfort in the shoulder and neck, and vague pain and swelling in the head; (2) pain and restricted movement when turning the neck; (3) poor sleep quality, or even insomnia.
The above conditions indicate premature aging of the cervical spine, and you should seek medical attention and active treatment as soon as possible.
Observation found: those who use computers, ambulatory work of white-collar often appear above symptoms, visible cervical problems “love” white-collar, so white-collar family should pay attention to protect the cervical spine, to prevent the occurrence of lesions.
2, always fight against cervical spondylosis.
Cervical spondylosis is important in the prevention, not only in the office often made cervical spine exercise to protect the cervical spine, in daily life should pay more attention to personal hygiene, living habits, etc..
For example, some people like to lie in bed reading books, watching TV, this posture makes the neck overload pressure for a long time, resulting in cervical muscle contraction headache, dizziness and other symptoms.
In addition, sleep appliances and sleeping posture on the cervical spine health is also very critical, the height of the pillow, the softness of the bed, whether the muscle relaxation during sleep, etc., will have an impact on cervical spine health. Therefore, you should do some cervical spine health exercises at home to relax the neck muscles and improve the cervical spine condition.
(1) Prone.
Prone, legs together, hands on the head; upper body up 30 to 40 degrees, head up, hands slightly harder, inhale, stay 5 seconds; restore, exhale.
Repeat to do 8 times.
(2) Supine.
Lie on your back, head on a soft flat pillow, hands on the side of the body; head and neck pressed hard to the soft pillow, hands may not be additional support in the bed, rectus abdominis contraction tense, relax after 5 seconds; repeat to do 8 times.
(3) Side lying.
Side lying, head on a hard pillow, arms straight on the side of the body; head and neck raised from the pillow 25-30 cm, the upper body does not move, after 5 seconds to resume the position, towards the other side lying, do the same action.
Repeat for 8 times on each side.
(4) Split-legged low head.
Stand on separate legs, shoulder-width apart, arms crossed; head bent forward, fight for the chin to touch the chest and stay for 5 seconds, resume the posture; head tilted back, stay for 5 seconds, resume the posture.
Each repeatedly do 8 times.
The above health exercises adhere to do, can relieve the back muscle spasm, improve local blood circulation, loosen adhesions, swelling and pain, strengthen the stability of the cervical spine, improve the function of the cervical spine.
3.All-round protection of the cervical spine.
Prolonged use of computers, easy to cause excessive strain on the cervical spine, and suffer from cervical spondylosis, lumbar spondylosis and other occupational diseases. Experts for the preparation of a set of computer people to protect the cervical spine fitness exercises, the whole set of exercises is simple to learn, not subject to time and place restrictions, very suitable for computer people.
Each time before doing the action, natural standing, eyes flat, feet slightly apart, the same width as the shoulders, hands naturally down, the whole body relaxed.
(1) Forward and backward leaning.
A. Close your mouth, cross your arms, raise your head and lean back, while inhaling, look at the sky with both eyes and stay for a moment.
B. Slowly lower the head to the chest, jaw as close to the chest as possible, while exhaling, eyes to the ground.
This action is repeated four times. When doing this action, should stretch, relaxed, slow, to not feel uncomfortable appropriate.
(2) Raise your arm and turn around.
A. Raise the right arm, palm down, look up at the center of the hand, the body slowly turn to the left, stay for a moment. In the turn, pay attention to the heel turn 45 degrees, the body weight forward.
B. The body then turns to the right rear side, slowly inhale when rotating and slowly exhale when turning. The whole movement should be slow and coordinated, and when turning the neck and waist, try to turn until you can’t turn, stay for a moment.
C. After returning to the natural state, change the left arm. Change the left arm, put down the right hand to slowly press down along the root of the ear, and do the same action after changing the arm.
(3) Left and right rotation.
A. Cross your arms and slowly turn your head to the left side while inhaling in your chest, allowing the right side of your neck to straighten out and stay there for a moment.
B. Slowly turn to the left side while exhaling, let the left side of the neck straighten and stay for a moment. Repeat 4 times.
(4) Lift shoulders and neck.
A. Slowly lift both shoulders, and retract the neck as far down as possible, staying for a moment.
B. Slowly lower both shoulders, extend the head and neck naturally and restore the natural posture.
C. Sink both shoulders, stretch the head and neck upward, stay for a moment, then relax both shoulders and exhale naturally.
Note: Breathe in slowly when extending and contracting the neck, hold your breath when staying, and try to relax the shoulders and neck when relaxing. Do it repeatedly 4 times.
(5) Swing left and right.
A. Slowly tilt your head toward your left shoulder, with your left ear attached to your left shoulder, stay for a moment and return to your natural state; B. Then tilt your head toward your right shoulder, with your right ear attached to your right shoulder, stay for a moment and then return to your natural state.
Note: When swinging your head, inhale and exhale slowly after returning to your natural state. Keep your shoulders and neck relaxed during the movement, and take it slow and steady. Repeat 4 times.
Cervical spine health care tips for office workers.
There are more and more young people with cervical spondylosis, which is related to long-term use of computers. Since the work must use the computer, it is necessary to work on cervical spine health care, often do cervical spine health care exercises.
1, to protect the fragile neck of office workers.
For office workers, the health of the neck muscles directly affects the health of the cervical spine. The following set of health exercises to train the flexibility of the neck muscles, to relieve the neck muscles is very effective, adhere to do to prevent cervical spondylosis is very beneficial.
(1) “Rice” exercise.
The “rice” character drill movements are as follows: head bend forward → reset → bend to the left → reset → backward bend → reset → bend to the right → reset, then left forward bend → reset → left backward bend → reset → right backward bend → reset → right forward bend → reset.
(2) Upright rowing.
Hold dumbbells in your hands, feet apart and shoulder width apart, chest up, shoulders back, lift your elbows, lift the dumbbells to your chest, stay for 5 seconds and slowly put them down. 10 times as a group.
Note: Keep your body straight, don’t use your waist to generate force, but use the oblique muscles at the back of your neck and between your shoulder blades to generate force, exhale when you lift your elbow and inhale when you put it down.
(3) Shoulder shrug.
Shrug your shoulders upward, try to touch your ears, then put them down, 10 times as a group, practice two groups.
(4) Shoulder ring.
The upper body is straight, arms down, shoulders back, to shoulder joint as the center, do the ring action. 10 times for a group.
2, cervical yoga for health.
Today, many office workers have varying degrees of cervical discomfort, cervical yoga has some imitation of animal postures, can make the cervical spine more comfortable and healthier.
(1) Vajra fish pose.
Kneel on the floor, hands together in front of the chest, take a deep breath; body slowly lean back, the top of the head as far as possible to contact the ground, and exhale.
Effect: Stretch the muscles of the spine, neck and back.
(2) Cat Stretch.
Kneel on the floor, support your body with both hands; inhale, stretch your spine downward, lift your head, lead your neck upward, and turn your hips upward; exhale, contain your chest, arch your back, hang your head and lead your neck downward, tighten your abdominal muscles, and arch your entire back upward as much as possible.
Effect: Make the spine and surrounding muscle groups more elastic, relax the neck and shoulder muscles, and make the back muscles work in coordination.
(3) Cow face pose.
Sit on the floor, legs crossed over each other, feet on each side of the hips; effect: hands clasped behind the back, keep the back upright, if you feel difficult, you can grab a towel with both hands, the effect is the same. It corrects the cervical spine and spine, relaxes the shoulder joints and stretches the latissimus dorsi.
Cervical yoga can exercise the shoulder joints, prevent joints and muscles from sticking together, promote blood circulation in the shoulders, and eliminate shoulder and neck pain.
10 times is 1 group, just do 5 groups every day.
3.Turn your head and shoulders to protect your cervical spine.
According to statistics, the incidence of cervical spondylosis in office workers who work long hours has reached six times that of the general population. The workforce is often neglected due to busy work cervical spine health care. In order to cervical spine health, do cervical spine exercises in your free time at work to reduce the incidence of cervical spondylosis.
(1) Turn your head.
Head first to the left, then to the right, turn 10 times for a group.
(2) Head up and head down.
First look down for 3 seconds, then lift the head up for 3 seconds, 10 times as a group.
(3) Side head.
First to the left side of the head, ear as close as possible to the shoulder, and then to the right side of the head, 10 times as a group.
(4) Head around the shoulder.
Head around the shoulders in a circular motion, from left to right 10 times each.
(5) Shoulder rotation.
Cross your arms over your abdomen and circle your shoulders forward and backward 10 times each.
(6) Neck contraction.
Shrink your neck, maintain it for 5 seconds, relax and repeat 10 times.
This is a relatively simple set of cervical spine health exercises, the action is not large, not limited by time and place, spend 5 minutes in the office can be completed, so that the neck muscles are exercised to eliminate cervical fatigue.
4, pulling is beneficial to the health of the cervical spine.
Special reminder to office workers: for the health of the cervical spine, work every hour should be active neck and shoulders, stand up and walk around, let the body soothe and relax, adjust the posture.
The following are 3 sections of cervical spine health exercises for office workers, hoping to bring health to the cervical spine of office workers.
(1) Back neck pulling exercise.
Sit upright, lean back on the back of the chair, relax the neck, chin, hands behind the head; hands pull the head forward, try to make the chin close to the chest, to the back of the neck or scapula parts have a sense of pulling, stay for 10 seconds and then relax, repeat 5 times.
Effect: It can effectively relieve the fatigue caused by long time overuse of small muscles in the back of the neck.
(2) scapula pulling exercise.
Sit upright, lean back on the back of the chair, relax the neck, chin, left palm on the right shoulder, right hand on the top of the head; right hand pull the head down to the right front, to the left back of the neck or left scapular area has a pulling sensation, stay 15 seconds and then relax, repeat 5 times.
Effect: It can effectively relieve the fatigue caused by prolonged overuse of the muscles around the scapula.
(3) flexible cervical exercise.
Sit upright, eyes straight ahead, turn your head slowly forward and backward, the greater the angle the better, repeat 5 times; swing your head slowly to the left and right sides, the greater the angle the better, repeat 5 times; tilt your head to the left and right sides of the shoulders, the greater the angle the better, repeat 5 times.
Effect: It can maintain and increase the flexibility of the neck and reduce the pressure on the cervical spine.