Once a problem occurs in the cervical spine, in addition to causing neck and shoulder pain, there may also be numbness and weakness in the upper limbs, or dizziness, nausea and vomiting.
Especially the middle-aged and elderly friends, with age, the neck and back strength weaken, more prone to cervical spine problems, today, we will teach you a few methods of cervical spine health care.
Correct sitting posture
Maintaining the correct sitting posture is not only beneficial to the health of the cervical spine, but also has a good protective effect on the lumbar spine.
The so-called sitting has a sitting pattern, there are several points.
Choose a chair of the right height: the height of the chair and the height of the knee, to ensure that when sitting down, both feet on the ground to ensure that the knee joint is 90 °.
Upper body sitting straight, with the neck upright or slightly back.
natural relaxation while spreading the shoulders backwards.
thighs and hips all touching the seat to ensure even force.
The lumbar area can be padded with a pillow to support the physiological curvature of the lumbar region.
In this posture, the cervical and lumbar spine are in the lowest load state.
Sitting for a long time, most people will gradually hunch over, the body’s center of gravity gradually shifted forward. In this case, the muscles at the back of the neck must be contracted to maintain the posture of the head, which can lead to muscle spasm pain and myofascial damage over a long period of time. In addition, the pressure on the cervical spine increases exponentially, which accelerates the degeneration of the cervical intervertebral disc and vertebral structure and eventually leads to various types of cervical spondylosis.
Therefore, even if the posture is correct, try not to continue to sit for more than 30 to 40 minutes. Get up after a while and take a walk, or do the following exercises for the neck and back muscles.
Exercise the neck and back muscles
Exercising the muscles of the neck and back can better protect the cervical spine and prevent cervical spondylosis.
If you have the conditions, you can go to a sports medicine clinic or gym for equipment training; if you do not have the conditions, you can achieve the same training effect at home with your bare hands or simple equipment.
1. Pectoralis major muscle stretching
Use the wall for unilateral stretching, try to relax, using the body weight to lean forward. Feel a slight pull on the pectoralis major muscle, hold for 30 seconds each time, 3 sets per day.
You can also stretch both sides and neck at the same time: lean back against the wall, both upper limbs and head against the wall, and feel a slight pull on the muscles of the front of the neck and the pectoralis major.
This can also be done in the supine position.
2.Neck and back muscle stretching
Pass your hand through your head and pull the opposite side of your head, slightly stretching in the opposite direction, keeping the opposite shoulder relaxed and sinking.
3.Extension of the latissimus dorsi muscle
Bend one hand over the head backward, hold the other hand from behind, lean the body sideways and bend slightly forward.
4. Posterior neck muscle training
Cross your hands at the back of your head, push your head forward, lean back hard against the force of your hands, and keep your head in an upright position.
Each time to maintain 6 to 8 seconds, rest 2 to 3 seconds and then do the next, 10 times per group, 10 groups per day.
If you have the conditions, you can also use the elastic band to practice this action.
Or lying on the bed to practice can be.
Lying in bed with a suitable pillow under the back can also practice neck and back strength.
The above exercises are suitable for those who do not have or have only mild neck discomfort and are used to prevent cervical spondylosis.
If you have been diagnosed by a doctor with cervical spine lesions, you should consult your doctor before exercising to see if you are suitable for certain movements, do not exercise blindly and aggravate your condition.