Cervical Spondylosis Exercises
Cervical Spondylosis Exercises Cervical spondylosis is a common disease. Anyone who has been engaged in office work for a long time, such as typing and writing, will cause cervical spine wounds due to improper posture. Therefore, its incidence is also related to cold and other factors.
To prevent the occurrence of cervical spondylosis, in addition to correcting bad postures, paying attention to moisture and cold, you should also actively strengthen exercise and intervene regularly.
Here are the eight types of cervical spondylosis exercises for everyone to practice in the ordinary, this eight types of cervical spondylosis exercises to prevent cervical spondylosis.
Lean forward and backward: Before doing exercises, naturally and naturally, with your eyes looking up, your feet slightly apart, parallel to your shoulders, then hands on hips.
When moving, first raise your head and back, inhale at the same time, look into the sky with your eyes, and stay for a while; then slowly lower your head forward and upward, while exhaling, look at the ground with both eyes.
When doing this, close your mouth to prevent your lower jaw from clinging to your chest. After staying for a while, repeat it up and down four times.
The main points of the action are: stretch, relax, slow, it is better not to feel uncomfortable.
Raise your arms and turn: Before doing exercises, first look at the nature, eyes are flat, your feet are slightly apart, and your shoulders are as wide as your hands.
When moving, first raise your right arm, palm down, look up at the palm of your hand, slowly turn your body to the left, and stay for a while.
When turning, pay attention to the heel turning 45 degrees, the body’s center of gravity leans forward, and then the body turns to the right back side, slowly inhale when rotating, exhale slowly when rotating, the whole movement should be slow and coordinated.
When turning the neck and waist, try to turn as far as you can’t, stop for a while, return to the natural style, and then change the left arm.
When changing the left arm, the lowered hand should be slowly pressed along the base of the ear. Do the same after changing the arm, and do it back and forth twice.
Rotate left and right: Before doing exercises, naturally and naturally, eyes are flat, feet are slightly separated, parallel to shoulders, hands on hips.
Turn the right side gradually while inhaling, at the same time inhale on the chest, make the right side straight forward, stay for a while, and then turn slowly, while exhaling, let the left side straight forward, stay for a while.
Do this alternately four times.
It should be noted that the overall movement should be relaxed, stretched, and it is advisable not to feel dizzy.
Shoulder raising and neck constriction: Before doing exercises, you should first look at the natural world with your eyes flat, your feet slightly apart, parallel to your shoulders, and your hands should hang down naturally.
Slowly lift your shoulders when you move, and try to align them downwards. After a short pause, your shoulders are slowly relaxed and the head and neck are in a natural shape.After that, relax your shoulders and exhale naturally.
Pay attention to inhaling slowly while contracting and stretching the neck, hold your breath when staying, and try to relax your shoulders as you relax your shoulders.
After returning to the natural style, do it four more times.
Swing from side to side: Before doing exercises, naturally and naturally, with both eyes looking up, feet slightly apart, parallel to shoulders, hands on hips.
When the action is performed, the right foot is slowly tilted to the left, so that the left ear is attached to the left shoulder, and after a short stay, it is returned to the middle position; then the right shoulder is attached to the left shoulder, and after a short stay, it is returned to the middle position; thenTilt to the right shoulder, and the right ear should also be close to the right shoulder. After a short pause, return to the middle position.
In this way, do the left and right swing four times repeatedly. Inhale when swinging at the top, exhale slowly when returning to the neutral position, shoulders while doing exercises, adjust to relax and try to move slowly and stably.
Wave flexion and extension: Before doing exercises, first look at the natural world with your eyes flat, your legs slightly apart, parallel to your shoulders, and your hands will naturally sag.
During the movement, the lower jaw moves forward and downward in a wave-like manner. During this movement, the lower jaw tries to be close to the front chest, shoulders are lifted, the lower jaw is slowly bent, the chest is forward, and the shoulders are moved slowly up and down.
Inhale slowly during mandibular flexion, exhale slowly when you lift your head, relax your shoulders, and do two pauses for a while; then turn upside down to do mandibular extension and flexion, inhale from top to bottom, exhale during recovery, doTwice, practice each time twice.