Cervical spondylosis is mostly caused by dizziness, nausea and vomiting due to long-term poor posture of the neck and cervical instability caused by strenuous neck movements. The exercise can enhance the strength of the cervical back muscles, maintain the stability of the cervical spine, improve the blood circulation in the neck, and reduce the dizziness, panic, weakness, tinnitus, insomnia and other general symptoms.
I. Precautions
1, the beginning of the action should be soothing and gentle, slow and gradual, and gradually increase the force, it is strictly prohibited to suddenly force, and not to quickly twist.
2. Rehabilitation exercise is only suitable for patients who need further recovery after first being treated by acupuncture department.
3, without the doctor’s examination and guidance of the fracture, tumor, spinal cord injury or the acute phase of the disease, etc. Do not take the initiative to exercise.
Second, exercise methods.
1, look up and look down: lower your head, jaws try to stick to the chest. Tilt your head, and try your best to move your jaw forward and upward until the limit. Repeat this, let the jaws move according to the curved track. (Figure 1)
2.Look left and look right: turn your head and neck to the left to the extreme, limit, and then turn to the right to the limit, if supine, you can also lift your head off the pillow to turn your neck left and right, and let both ears reach the pillow as much as possible. (Figure 2)
3. Look up to the left, look up to the right: inhale deeply, rotate the head to the upper left as far as possible, look overhead, restore when exhaling, and then to the right. (Figure 3)
4. Crooked Left, Crooked Right: Crook your head and neck to the left as much as possible, try your best to move your left ear closer to your left shoulder, and then to the right. (Figure 4)
5.Shrug: Lift your shoulders and shoulder pads upward with force and shrug your shoulders repeatedly. (Figure 5)
6.No head bowing: Hold your forehead with your hand and forcefully resist the head bowing action for 10 seconds. (Figure 6)
7, not allowed to lift the head: cross your hands on the pillow, force resistance to lift the head action, adhere to 10 seconds. (Figure 7)
8, shaking the head: head slowly clockwise and counterclockwise around the ring alternately. (Figure 8)
9, neck extension . ‘Top ball’: two shoulders down, neck up, stretch the neck and pull back to do the top ball, for 3 to 5 seconds.
10, pounding shoulders and back: lightly hold both fists, one hand pounding shoulders, one hand hitting the back, (left hand hammering the left shoulder when the right hand hit the right back; right hand hammering the right shoulder when the left hand hit the left back) a front and a back at the same time movement, do 20 a 30 times.
11, cervical massage: use both thumbs or four fingers or the palm of one hand along both sides of the cervical spine muscles from the top to the bottom. Back and forth several times to relieve the symptoms of cervical numbness and pain.
12.Rubbing the shoulder and neck: rub the shoulder and neck back and forth with the palm of your hand until it is slightly hot.
Cervical rehabilitation exercises should be practiced 3-5 times a day for 10 to 15 minutes each time. Remind again that the beginning of the action should be soothing and gentle, slow and gradual, gradually increase the force, it is strictly forbidden to suddenly force, and not to quickly twist.
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