Cervical spondylosis – Rehabilitation exercises
Rehabilitation exercises can improve the blood circulation of the patient’s neck and loosen the adhesions and spastic soft tissues. Many movements in cervical spondylosis rehabilitation exercises have unique curative effects on cervical spondylosis; those without cervical spondylosis can play a preventive role.
Posture: two feet apart and shoulder width, both arms naturally hanging, the whole body is relaxed, the two eyes near the eyes, even breathing, standing and sitting can be.
1, double palm rubbing neck ten fingers crossed on the back of the neck, rubbing back and forth 100 times.
2.Look left and look right. Turn your head to the left and then to the right, the amplitude should be large, to feel sore and swollen, 30 times.
3, before and after the head nodding head before and then after, when the front stoop neck as far as possible to stretch forward 30 times.
4, rotate the shoulders and neck hands placed on both sides of the shoulders, palms down, both arms first from the back to rotate forward 20, 30 times, and then from the front to back rotation 20-30 times.
5, neck and neck to fight for power two hands close to the sides of the thighs, the legs do not move, the head turned to the left, the upper body rotated to the right, the head turned to the right, the upper body rotated to the left, 10 times.
6, shake the head shake the head to the left a front and a right and a back rotation 5 times, and then rotate in the opposite direction 5 times.
7.Head and hands resist each other. Cross your hands close to the back of the neck, force the top of the head and neck, head and neck Liu backward force, resist each other 5 times.
8, look at the moon head left, and as far back as possible, eyes look at the upper left for 5 seconds, after recovery, then rotate to the right, look at the upper right for 5 seconds.
9, hands to the sky hands up over the head, palms up, look up at the back of the hands for 5 seconds.
10, put your eyes on the scene hands back to the chest, the right hand outside, Laughing Point overlap, false press Tanzhong, eyes look ahead, 5 seconds, collect the exercise.
Cervical spondylosis – preventive measures
1, avoid the bad habit of high pillow sleep, high pillow makes the head forward flexion, increasing the stress of the lower cervical spine, there is a possibility of accelerating cervical degeneration.
2, pay attention to the neck and shoulders to keep warm, avoid heavy head and neck, avoid excessive fatigue, do not doze off when sitting in a car.
3, pay attention to the correct posture of the head, neck, shoulders and back, do not shrug your shoulders, talk and read books with a frontal gaze. Keep the spine straight.
4, early and thorough treatment of neck, shoulder and back soft tissue strain to prevent its development into cervical spondylosis.
5.Prevent flash and contusion when working or walking.
6.Long-term ambulatory workers should change their head position regularly and do the exercise of neck and shoulder muscles on time.