Self-rehabilitation exercises for cervical spondylosis (Figure)
This set of exercises does not require massage points and can be learned and practiced quickly by everyone. Regular practice can improve the blood circulation of the patient’s neck and loosen adhesions and spastic soft tissues. Those without cervical spondylosis can play a preventive role.
Preparation posture: feet apart and shoulder-width apart, arms naturally hanging down, whole body relaxed, eyes level, even breathing, standing and sitting can be.
1.Look to the left and look to the right:
Head first to the left and then turn to the right, the amplitude should be large, to feel sore, 30 times.
2.Before and after nodding:
Head before and then after, forward when the neck as far as possible to stretch forward and lengthen, 30 times.
3. Rotate the shoulders to relax the neck:
Hands placed on both sides of the shoulders, palms down, both arms first from the back to forward rotation 20-30 times, and then from the front to back rotation 20-30 times.
4. Shake your head:
Head to the left – before – right – back rotation 5 times, and then the opposite direction of rotation 5 times.
5.Head and hands against each other:
Hands crossed close to the back of the neck, force the top of the head and neck, the head and neck backward force, mutual resistance 5 times.
6, hands to the sky:
Hands up over the head, palms up, look up at the back of the hands for 5 seconds.
Acupressure techniques for cervical spondylosis
The following acupressure techniques can be used in the middle of your work, learning process rest, to avoid too long to maintain a posture, resulting in physical damage.
1, massage Baihui.
With the middle finger or index finger pressed on the top of the head at the highest point of the hundred points, from light to heavy pressure 20 to 30 times.
Effect: strengthen the brain and tranquilize the mind, and benefit from the Qi fixed off.
2, press the head:
Thumbs of both hands were placed on the forehead on both sides of the temple, the remaining four fingers apart, placed on both sides of the head, both hands simultaneously force to do on the kneading motion 20 ~ 30 times.
Effect: clear the brain and eyes, invigorate the spirit.
3, press and rub the wind pool:
With the thumbs of both hands are pressed on the same side of the wind pool points (the recesses on both sides of the neck), the rest of the fingers attached to the sides of the head, from light to heavy pressure 20 ~ 30 times.
Effect: to disperse wind and cold, open the orifice and analgesic.
4, take the neck muscle:
The left (right) hand is raised behind the neck, the thumb is placed on the lateral side of the neck on the same side, the remaining four fingers are placed on the opposite side of the neck muscle, the two hands together with force, the neck muscle is lifted upward and then relaxed, along the Fengchi point downward to the large vertebrae point 20 to 30 times.
Effect: Relieve spasm and pain, harmonize Qi and blood.
5. Press the shoulder well:
Press the left (right) middle finger on the opposite side of the shoulder well point (at the midpoint of the line between the large vertebrae and the shoulder peak, at the shoulder tendons), then press from light to heavy 10 to 20 times, alternating between the two sides.
Effect: To activate the meridians, dispersing cold and fixing pain.
6.Massage the large vertebrae:
With the left (right) hand four fingers together on the upper back, repeatedly massage the large vertebrae point (located in the back of the neck cervical vertebrae in the space below the largest vertebrae) 20 to 30 times each, to local heat is good, alternating between the two sides.
Effect: dispel wind and cold, blood circulation.
7, press the inner and outer pass:
With the tip of the left (right) hand thumb on the right (left) hand within the Guan point (2 inches above the transverse palm line, between the two tendons), the middle finger on the opposite side of the outer Guan point (opposite the inner Guan point), while the combined force of the press 0, 5 ~ 1 minute, alternating hands.
Effect: Ningxin Tongluo, broadening the chest and moving Qi.
8, pinch and knead hegu:
The left (right) hand thumb tip on the other hand of the Hegu point (i.e., the tiger’s mouth), thumb force pinch knead 10 to 20 times, alternating hands.
Effects: Drain the wind and relieve the table, open the body and wake up.
9, comb the top of the head:
Hands five fingers slightly curved on both sides of the top of the head, a little pressure from the front hair along the top of the head to the back of the head to do “combing” like action 20 to 30 times.