Cervical spondylosis is a degenerative disease, which can cause a series of clinical manifestations in the neck, upper limbs, head and even lower limbs due to strain, aging and trauma of the cervical spine, cervical intervertebral disc itself and its surrounding muscles and ligaments, stimulating and compressing the nerves, blood vessels and spinal cord in the neck. Shanghai “Shih’s Injury Medical Center” has long been committed to the research of Chinese medicine to prevent and treat “chronic spinal injury”, and has formed a unique series of diagnosis and treatment techniques and methods for cervical spondylosis, which has won good praise from peers. In the physician active, systematic, regular, full time for standardized treatment, supplemented by family self-care, in order to consolidate treatment and reduce recurrence symptoms. Exercise method a. Cervical spine “rice word exercise” The starting position body upright, feet apart, the same width as the shoulders. Hands hang down naturally. Maintain natural breathing. Backward and forward neck flexion and extension functional exercise step 1: starting posture: please keep the head in a neutral position. Step 2: Slowly and evenly lower your head forward from neutral position to the limit position and hold it for 3 seconds. Step 3: Slowly and uniformly return the head from the forward low limit position to the neutral position. Step 4: The head is slowly and uniformly tilted backward from the neutral position to the limit position and held for 3 seconds. Left and right lateral neck flexion exercise Step 1: Slowly and uniformly return the head from the limit position in step 4 above to the neutral position. Step 2: Slowly and uniformly flex the head from the neutral position to the limit position on the left side and hold it for 3 seconds. Step 3: Slowly and evenly return the head from the extreme position of left side flexion to the neutral position. Step 4: Slowly and uniformly flex the head from neutral position to the limit position on the right side and hold it for 3 seconds. Left-right neck rotation exercise Step 1: Slowly and uniformly return the head from the limit position in step 4 above to the neutral position. Step 2: Slowly and uniformly rotate the head in neutral position to the left backward and downward to the limit position and hold for 3 seconds. Step 3: Slowly and evenly return the head from the limit position in the previous step to the neutral position. Step 4: head neutral position slowly and uniformly rotate to the right back down to the limit position and hold for 3 seconds the amount and degree of exercise in general, divided into three time periods: morning, midday and evening, according to individual circumstances, each time you can do 5 to 6 times. The total number of “rice” exercises can be done 50-60 times a day. Also when working at a desk, watching TV or computer, every 1~2 hours should also insist on doing the “rice” exercise several times. Second, shake the shoulder gong method starting position body upright, feet apart, and shoulder width. Hands hang down naturally. Keep breathing naturally. Shoulder activities First, contract your shoulders backward with force and feel the muscles in your back tighten for 3 seconds. Then shrug your shoulders upward with force for 3 seconds, and finally extend your shoulders forward with force, feeling your back muscles stretch for 3 seconds. After repeating these 3 movements 3 times, repeat the exercise 3 times according to the same requirements, with the shoulders first reaching forward, then shrugging up, and finally contracting backward. Points to note When doing neck activities, do not perform too fast and too violent head ring shaking. Shoulder activities, the movement is coordinated slowly, the strength angle in place is obvious. Auxiliary health care 1, neck pillow method. In non-sleeping time, take the supine position with a thick dry towel or bath towel folded, rolled into a loose-fitting towel roll, people lying flat on the bed (do not pillow under the head), and then the rolled towel roll pad in the hanging neck below, the height of the towel roll to have a sense of support under the neck, while the head and shoulders and did not leave the bed, and people feel comfortable as degree, every morning and evening should adhere to lie 30-60 minutes; not overtime Otherwise aggravate the symptoms; each time after the pad, take off the towel roll and then pillow to sleep. This method on the one hand helps restore the physiological curvature of the cervical spine, long-term adherence can achieve better results. 2, sleeping posture and the appropriate pillow. Pillow should not be too high or too low, no pillow to sleep is also wrong. General pillow height should be slightly higher than their side of the shoulder width, side sleep down later, the height of the pillow just match the shoulder width, to avoid the pillow pressed under the shoulder; sleep on your back, the pillow should try to pad under the neck, to keep the cervical vertebrae below a certain amount of support. The texture of the pillow should be soft and somewhat elastic. Do not use a pillow with a hard texture and a fixed shape when you sleep. 3, correct bad posture, avoid cervical spine for a long time to maintain a fixed position, generally about 1 hour should change the posture or do some simple neck activities. At the same time, also avoid half lying half sitting posture. Pay attention to the neck warmth, avoid cold, such as sweat and rain, direct wind and cold, cold air conditioning wind blowing directly.