How to prevent cervical spondylosis from posture?
Sitting posture
The hips should be in full contact with the chair surface, shoulders back, spine straight, and both feet on the ground. When typing, head slightly forward, the line between the two shoulders parallel to the edge of the table, the forehead is not compressed, so that the head, neck, shoulders, chest to maintain a slightly taut normal physiological curve. The height of the table and chair to the best state with their height ratio appropriate, the best custom one with the desktop tilt 10-30 degrees.
Standing posture
Should be tucked in the abdomen and chest, shoulders open and slightly backward; hands slightly folded, natural down; jaw slightly tightened, gaze level; back waist tightened, pelvis up, leg muscles tense, knee clenching, so that the spine to maintain the normal physiological curve; from the side, the ear, shoulder, hip, knee and ankle should be in a vertical line, there is a feeling of ease in the slightly tense.
Walking posture
Try to walk with both feet in a straight line, walk with the heel on the ground first, the palm of the foot on the ground, and the crotch followed by a rhythmic slight twist, hands slightly thrown behind, such as the flow of water, graceful.
Reclining posture
Choose a good pillow, low in the middle, high at both ends of the yuan Bao pillow is better, to help maintain the physiological position of the cervical vertebrae convexity. Sleeping on the right side is appropriate, should be the height of the outer edge of the shoulder from the ear to the same side when lying on the side, in order to maintain the inherent position of the neck. When supine, the pillow is placed between the head and shoulders, so that the physiological convexity of the cervical vertebrae and the depression between the bed surface can be filled.
Exercise
Teach you the simplest cervical spine exercises
At present, there are still some different views on the etiology of cervical spondylosis in China, but many causative factors are certain. For example, trauma to the head and neck, strain, fallen pillow, wind and cold, improper pillow and other factors can lead to or induce the occurrence of cervical spondylosis. These factors may sometimes be very minor, but it is the pathological basis of the disease, and over time, it can develop. Therefore, the prevention of cervical spondylosis emphasizes the need for early and persistent prevention. So, how to prevent cervical spondylosis?
Always do neck extension exercise
Take a sitting or standing posture, sit with the palms of both hands on the two thighs, palms down; stand with feet separated and shoulder width, two arms on both sides of the body, fingertips vertical down. When sitting, both eyes are flat in front of you and your whole body is naturally relaxed. At the beginning, slowly raise your head and look upward at the sky, try your best to stretch your head and neck to the maximum, and stretch your chest and abdomen upward together; then slowly move your elongated neck forward and downward, like the posture of a rooster when it crows; then slowly shrink your neck backward and upward. Each continuous movement is counted 1 time, each person can combine their different situations can do a dozen times a day. Neck extension exercise can make the cervical spine get exercise, accelerate blood circulation, improve the elasticity of the neck muscles and ligaments, make the muscles and ligaments strong, and increase bone density, prevent osteoporosis, thus reducing the occurrence of cervical spondylosis.
Shrug your shoulders often
The correct way to shrug your shoulders is to keep your head straight, lift your chest and neck, hold your arms perpendicular to the side of your body, and then shrug your shoulders upward at the same time. After the shoulders are shrugged up, stop for 1 second and then sink both shoulders with force. Do this 100 to 120 times a day. This simple shrugging activity can massage the cervical spine and promote the smooth flow of blood in the neck and shoulders to relax the tendons and activate the blood.
Pat your shoulders often
After studying and working, make a fist with your left hand to pat your right shoulder and a fist with your right hand to pat your left shoulder for 20 consecutive beats. The vibration and stimulation when patting the shoulder can make the shoulder and neck muscles get relaxed, eliminate the pressure on the nerve root, and release the physiological and psychological tension.
Cervical spine exercise
If your cervical spine disease is more serious, you can do a few sets of simple cervical spine exercises
1, with the item to compete with the force: head back to look at the sky, so that the forehead as far as possible to maintain the highest position, and then restore; head forward to look at the ground, closed mouth so that the lower jaw as close to the forehead, and then restore.
2, Nezha Tanhai: head and neck to the left front, eyes on the left front 6 feet, so that the neck as far as possible to maintain the elongated position, and then restore; then make the head and neck to the right front, the same method as before.
3, rhinoceros looking at the moon: the head and neck to the left rear to try to rotate, eyes look at the left rear above the sky, intended to look at the moon, and then restore; then make the head and neck to the right rear above, the same method as before.
4.Green Dragon Drinking Water: Turn the head and neck parallel to the left side, think of the lower jaw looking for the shoulder well point, as close as possible to the shoulder well, then restore; then make the head and neck turn to the right side, the same method as before.
5, put eyes Kunlun: natural standing, feet slightly apart, equal to shoulder width, head and neck to the left, eyes through the shoulder looking at the Kunlun point of the left foot, stay for a moment, then restore: then make the head and neck to the right side of the rotation, the same method as before.
6. Lift the shoulders and shrink the neck: stand naturally, feet slightly apart, equal to shoulder width, lift both shoulders slowly, shrink the neck as far down as possible, stay for a moment, then slowly lower both shoulders, extend the head and neck naturally, restore and then sink both shoulders, pull the head and neck upward, stay for a moment, then relax and restore both shoulders.
The above techniques can be practiced once every hour, regardless of time and place, and it is recommended to watch TV while practicing. The key point is to be gentle and slow, and try to add the idea.