Stick to these 5 points, say goodbye to you for cervical spondylosis

 

 

 

 

classification
    Cervical disease

Cervical spondylosis, also known as cervical syndrome, is due to chronic strain, acute trauma and senile spinal degeneration of the cervical spine. Degeneration of cervical discs and intervertebral joints leads to pathological changes of cervical spine bones and joints, and secondary damage. Blood vessels, nerve roots, spinal cord or sympathetic nerves, and cause various symptoms of clinical frequently-occurring disease.

In the past few years, the "head down party" has also become a major "main force" in cervical spondylosis. Long-term use of mobile phones, computers and other bad habits keep the cervical spine in a forward bent position, which is the opposite of the physiological curvature of the human cervical spine. If things go on like this, the physiological curvature of the cervical spine may be lost or even reversed, degeneration of the cervical spine accelerates, and the spinal cord and nerves are compressed.

So how can cervical spondylosis be relieved and recovered? Leave these 5 methods to you

1. Neck back extension autogenous traction exercises: Lie on your back on the bed with your head facing the edge of the bed, and slowly move your head outside the edge of the bed. The neck is about the second cervical vertebra against the edge of the bed. Relax, hold for 15-20 minutes, and then slowly Move your head and neck back to the bed, turn around and lie on your side, sit up slowly with your hands supporting your body. It is recommended that you set an alarm clock to remind yourself before doing this, and avoid falling asleep while doing this action. Maintaining this action for a long time may harm your health.

2. Five-point back extension exercise: This action is similar to but different from the hip bridge. When exercising, first lie on the bed with knees bent and the distance between your feet slightly larger than the width of your shoulders, and slightly separate to the sides; then spread your arms to both sides, bend your elbows and make your fists, and make your fists upward; then exert force on the hips, using the head as a fulcrum. , The feet and hands are the other fulcrums, push up the hips, the middle and lower back and thighs will also be lifted up, until the whole torso is basically in a straight line from the shoulders to the knees, and is roughly perpendicular to the calves. During the whole process, the feet, shoulders, upper back, and arms are kept still, and the lower legs cannot be actively moved; the hips are forced to restore slowly and in a controlled manner.

3. Feiyan style exercises: Lie on the bed, put your arms on both sides of your body, straighten your legs, then lift your head, upper limbs and lower limbs upwards forcefully, do not flex the elbows and knee joints, and always keep straight, such as Swallow-shaped, repeated exercise several times. If you feel that this action is too difficult, you don't need to lift your lower limbs.

4. Plank exercises: everyone should be very familiar with it, so I won’t demonstrate here. When doing plank support, pay attention to using the strength of the abdomen to keep the back, waist and feet in a straight line, and the waist should not be loose or collapsed.

5. Pull the horizontal bar to practice exercises: Simple lifting of the horizontal bar can improve scoliosis, intervertebral disc herniation and other problems. It is recommended that you do it once or twice a day, depending on your personal physical condition, stay for 3-30 seconds each time.

Only by persistently accomplishing these 5 points, the problem of cervical spondylosis will disappear from your body and you will return to a healthy body!