With the change of modern people’s work, study and life style, the spectrum of human diseases has also changed. The incidence of some diseases is much higher than before, for example: the incidence of cervical spondylosis is increasing year by year, and its age of onset is decreasing year by year. In recent years, the author has repeatedly found cervical degeneration in elementary school students aged 7 and 8 years old, which was previously seen only in people over 40 and 50 years old.
In order to prevent the disease and prevent its recurrence, I am often asked: how to exercise for cervical spondylosis? Can I run? Can I take a walk? Is dancing okay?
Remember: Not every kind of exercise is suitable for everyone, and not every kind of exercise can produce the necessary help for the whole body. For example, running, walking and dancing are good for improving lung function, but harmful to people with spine and joint diseases (especially those who are overweight). Because running and walking are activities that require weight bearing, the spine and joints need to bear weight during these activities. And running, walking, etc. have basically no exercise effect on the cervical spine.
For cervical spine patients, the importance of correct exercise is as important as any treatment.
There is definite information that long-term, targeted exercise can significantly reduce the chance of recurrence of cervical spondylosis and the symptoms of recurrence.
1.Lie prone on the trauma surface and lift the upper back up
Exercise points: lift the torso up, stay in the air for about 5 seconds and then put it down, rest for about 8 seconds and then lift it up again.
Exercise times: Stop when you feel slightly tired. Do not be greedy, so as not to over-exercise resulting in strain, but more than worth the loss.
Cross your fingers together, lift them over your head on the occipital neck, then tilt your head back with force, while gradually pushing your hands forward with force for 5-10 seconds (that is, hands and neck strength confrontation exercises), so 5-8 times in a row.
2, for cervical spondylosis patients, the choice of suitable sports exercise is both a treatment method and an extremely important means of consolidating the effect of treatment, and is an indispensable treatment method in the self-treatment of cervical spondylosis. Exercise is to some extent better than medication because the cervical spine is the entire spinal part, but there are very few opportunities to move in daily life.
I. Key points of exercise therapy for cervical spondylosis
1.Intensity of exercise? The intensity of exercise should be small, not too hard, and the speed of movement should be completed slowly. In the self-treatment exercise of cervical spondylosis, each action can be repeated 4-6 times, and the whole set of actions is about 5-10 minutes. There is no absolute requirement for when to exercise every day, and it is best to do it after working with your head down. However, do not do it while sleeping or resting, so as not to interfere with rest. Do it at least once a day. But not required to do every day regularly, but required to do every hour when reading and writing.
2, the range of movement to prevent cervical spondylosis is appropriate to use the movement amplitude is not large, requiring the use of force and gentle, slow movement of periodic movements, such as radio gymnastics. To the combination of static and dynamic, step by step, long-term adherence.
3, the regularity of movement? To regularly complete the movement action. The head and neck must not do irregularly shaking, so as not to cause discomfort and damage to the cervical spine.
In the self-treatment of cervical spondylosis, do cervical spine exercise with gentle and slow force, do not force too hard. For patients with more serious symptoms, exercise should be very careful, if you feel discomfort after exercise, it is appropriate to stop, or to consult a doctor
Second, what sports are suitable for cervical spine patients
The types and methods of sports suitable for cervical spine rehabilitation are medical gymnastics, tai chi, walking, jogging, walking, dancing, swimming, recreational ball games and so on. Some endurance training and aerobic exercises such as brisk walking, running, riding, swimming, skiing, etc. have a preventive and curative effect on cervical spondylosis, and can be chosen according to their own conditions when carrying out self-treatment of cervical spondylosis.
Recommended: jump rope therapy for cervical spondylosis
(1) in a variety of prevention of cervical spondylosis exercise, some fitness exercise experts in recent years, especially recommended jumping rope exercise. They think, low temperature season is especially suitable for this kind of movement. Jumping rope pattern many, can be simple can be complicated, can do at any time, a learning will, especially suitable in the season of low temperature as fitness exercise, and especially suitable for women. From the amount of exercise, continuous rope skipping? 10 minutes, and jogging 30 minutes or jumping fitness dance 20 minutes, can be said to be less time consuming, energy-consuming aerobic exercise, especially for the prevention and treatment of cervical spondylosis has a very good effect.
(2) rope selection and jumping method
The rope should generally be 60-70 cm longer than the height, preferably solid material, too light instead of good. When jumping, use both thumbs and index fingers to hold lightly, the other fingers are just easy to follow the trend on the crank, do not force. In addition, to lift the chest and head, look ahead 5-6 meters, can feel the movement of the knee and ankle joints.
(3) the movement arrangement of jumping rope
In view of the unique health care role of jumping rope on cervical spondylosis, medical experts suggest that cervical spondylosis patients jump rope fitness to establish a jump rope progressive plan. When learning, only in situ jump 1 minute; 3 days later can jump 3 minutes continuously; 3 months later can jump on 10 minutes continuously; Half a year later can realize “series jump” every day (such as each jump 3 minutes, a total of 3 times), until a continuous jump 30 minutes. A jump 30 minutes, equivalent to jogging 20 minutes of exercise, has been the standard aerobic fitness exercise.
(4) jumping rope of attention
Rope jumper should wear soft texture, light weight high-top shoes, to avoid ankle injuries. The rope should be soft and hard, moderate thickness. Beginners are usually appropriate to use hard rope, after proficiency can be changed to soft rope. To choose the soft and hard lawn, wooden floor and clay field, do not jump rope in hard concrete, so as not to damage the joints, and easy to cause dizziness.
When jumping rope shall relax the muscles and joints, toes and heels shall be coordinated with force, to prevent sprains. Fat people and middle-aged women should use both feet at the same time the way up and down. At the same time, don’t leap too high, so as not to avoid injury to the joints because of too much weight. Before jumping rope foot, leg, wrist, ankle should first do some preparatory activities, after jumping rope can do some relaxation activities. Because of cervical spondylosis complex, after jumping rope such as discomfort, should immediately stop the movement. Jumping rope in the cervical spondylosis self-treatment role is also can’t be ignored, this kind of movement is actually more convenient than playing badminton and other sports, single person movement can also, don’t need to choose the venue, at any time.
”Yi”, refers to move, activity; “tendon”, refers to muscle, tendons and bones in general; “Jing”, refers to the regular road, norms. As the name implies, “Yi Jin Jing” is a traditional health rehabilitation method to move muscles and tendons, so that all parts of the body can be exercised, thus improving health and prolonging life.
Yi Jin Jing has twelve postures, which are briefly described as follows.
Preparatory posture: two legs open, the whole body relaxed, even breathing. Yi Jin Jing has twelve postures, all kinds of preparatory postures are exactly the same, so the following is omitted and will not be repeated.
1, pounding spring grain
Bend elbow, stand palm to chest, palm relative (2-3cm apart) hand shape like arch. When inhaling, use dark energy to make the palm root squeeze inside and point outward (press: using dark energy means that the posture of the form remains unchanged, but the muscles are tensed up with force); relax when exhaling. Can do 8-10 times as appropriate, as many as 20 times.
2, stretcher picking grain
Both arms raised sideways, standing palm, palm outward. Inhale, arm back up, chest expansion; exhale, palm outward, fingertips inward. Can be repeated 8-20 times ranging from.
3.Yangfeng net grain
Raise both arms up, palms up. The whole body is extended and the arms are straight. Inhale, both hands try their best to hold up, both feet stomp down; exhale, the whole body relaxed, palms turned forward down. Can be repeatedly done 8-20 times ranging from.
4.Shoulder carry food
The right hand is raised, palm down, both eyes look up at the right palm; the left arm is naturally placed behind. Inhale, head up, shoulders back; exhale, relax the whole body. After doing 5 – 10 times in a row, the two hands are exchanged.
5.Push the bag pallets of grain
Both arms in front of the flat, standing palm, palm forward, eyes level. Inhale, the two palms push forward with force, fingers back; exhale, relax.
6.Pull the grain with a cow
Right foot step and bend the knee, into a right lunge. Fists in both hands, the right hand raised to the top of the front, the left hand hanging diagonally behind the body. Inhale, the two fists clenched inside; exhale, relax and recover as shown. After doing 5-10 times in a row, left and right shift, with breathing and then do 5-10 times.
7, back to hold the grain
Both arms are bent at the elbows behind the back, the left and right fingers pull each other, toes grasp the ground, the body slightly leaning forward, as if the back hold. Inhale, hands pulled tight, and relax when exhaling. After doing 5-10 times in a row, the left and right hands shift, and then do 5-10 times.
8.Discharge the grain from the tray
Left foot across a step, bend the knee into a horse stance. Both hands bend elbows and turn palms upward, small arms flat, such as holding a heavy object. Inhale, hand force up to hold; exhale, both hands turn palm down, relax. Can be done 5-10 times in a row.
9, around the grain
Left hand clenched fist, placed in the waist, the right arm extended to the left front, five fingers pinched into a hook hand. Exhale, waist from left to right, right hand followed by a circle to the right, to the front of the body, the upper body leaning forward; continue to turn to the left, the upper body straight, while inhaling. After doing 5-10 times in a row, exchange the left and right hands, and then do 5-10 times.
10.Pounce on the ground to protect the food
Step forward with your right foot into a right lunge. Upper body leaning forward, hands on the ground, head slightly raised, eyes looking forward and down. Inhale, both arms straight, upper body raised; exhale, bend elbows, upper body leaning forward. After doing 5-10 times in a row, change to left lunge and do 5-10 times again. This action seems to imitate the search and capture of pests.
11.Bending body to pick up food
Both hands together with force to hold the back of the head, fingers knocking the back of the head a number of times (that is, to do “sounding the drums of heaven”), first exhale, while bending over, head between the knees for bowing; inhalation, the body straight. This imitates the action of picking up food. Do 8-10 as appropriate.
12, bow body to collect food
Upper body bent forward, both arms down, palms up, push down hard, head up. A short pause, the upper body upright, two arms raised sideways. Exhale when the body flexed, inhale when upright. Can be done 8-20 times in a row. Note: when flexing the body, the heel is slightly raised
The Eight Duan Jin includes eight types of techniques, which are consistent and complete, requiring even breathing, intention to keep the Dantian, rigid and soft together, as described below.
1.Two hands hold up the sky to manage the three jiao
Stand naturally with both feet parallel and shoulder-width apart, breathe evenly, eyes level, tongue against the upper consternation, qi sinking into the Dantian. Both hands from the small abdomen in front of the forward arm, palms down, outward arc forward, the momentum of the hand upward, the two hands crossed in front of the abdomen; fingers crossed palm, palm upward to do their best to lift, then lift the head, eyes for a moment, release the crossed hands, from both sides of the two down arc, slowly fall in front of the small abdomen, repeated training.
2, left and right like shooting eagles
Relax your whole body, stand upright naturally, cross the left foot to the left a step, into a horse stance, two feet for downward stirrup strength, two arms in front of the chest to make a bow, pull to the left to the extreme point, while the right hand out to the right for the sword hand, fingers for the sword trick, turn your head to the right, through the index finger, gaze into the distance. Straighten the two legs, draw an arc under the two hands in line, retract in front of the chest, then draw an arc upward, slowly descend through the sides and restore. Left and right swap, repeatedly do multiple times.
3.Tune the spleen and stomach single hand raise
Natural standing position, both arms bent at the elbows in front of the chest, palms up, fingertips opposite. The right hand turns the palm upward and straightens with force, while the left hand turns the palm downward and presses down with force, then alternate hands for several times.
4, five labor seven injuries backward look
Standing pile natural standing position, both hands naturally down, head slowly turn to the right, envisage seeing the right foot center, and with the intention of leading the gas to the right foot center, and then slowly turn the head, eyes left, repeat the operation several times.
5, shake the head and tail to the heart fire
Natural standing, both legs bent knees into a horse stance, hands press the top of the knee, waist as the axis, the left arm will turn the torso to the left front, head and left knee is a vertical line, the right arm taut, while the arm to the right, and then swing in the opposite direction.
6, two hands climbing feet solid kidney waist
Natural standing position, the two feet apart and shoulder width, the two legs straight, the upper body slowly bend forward, hands down, along the bladder hazel by down to the tip of the foot, gradually touch the back of the foot with the palm, and then the upper body upright, hands on the waist, slowly back up, repeated many times.
7, save fist angry eyes to increase energy
Natural standing, knees slightly bent, the left foot out into a horse stance, two handheld to the waist half clenched fist. Right fist clenched with force, fist heart down, striking forward, staring into the distance, glaring at the tiger. Close the fist and then out of the left hand, repeat several times.
8, behind the seven upside down hundred diseases
Natural standing, both arms naturally down, intention to keep the Dantian. The two feet heel up, toe tip force, with inhalation, head force up, after a short pause, with the exhale foot followed by the ground, the whole body relaxed, palms down, so many times. This method has a smooth flow of qi and blood, clear head and eyes of the function, applicable to the neck, neck, waist function exercise and health care.