How to correct cervical crookedness

The cervical spine has a relatively large range of motion. With the popularity of modern mobile phones and computers, many people bow their heads to play with their phones every day. Over time, this can easily cause the cervical spine to bend, which will not only affect the health of the cervical spine, but also make the body look uncoordinated and affect the overall image. If you want to improve the phenomenon of a crooked cervical spine, you must first correct your posture and reduce bowing your head.

Cervical spondylosis, also known as cervical spondylosis syndrome, is a common clinical disease caused by chronic strain, acute trauma and senile spinal degeneration of the cervical spine, degeneration of the cervical intervertebral disc and intervertebral joints, leading to pathological changes in the cervical vertebral joints, and secondary damage to blood vessels, nerve roots, spinal cord or sympathetic nerves, resulting in various symptoms.

In the past, the causes of cervical spondylosis were generally occupational habits and lack of exercise. But in recent years, the "head-down party" has also become a major "main force" of cervical spondylosis.

Bad habits such as looking down at the phone or computer for a long time keep the cervical spine in a flexed position, which is contrary to the physiological curvature of the human cervical spine. If things go on like this for a long time, the physiological curvature of the cervical spine may be lost or even arched, cervical degeneration may be accelerated, and the spinal cord and nerves may be compressed. Generally speaking, the early stages of cervical spondylosis will include symptoms such as neck pain, numbness in the hands, headache, and poor sleep quality. It may just be muscle strain at first, but if it is not adjusted in time, it may worsen further and cause changes in the spine, including changes in the cervical curvature.

Reversing cervical spondylosis requires a large economic and time cost. Therefore, it is recommended that everyone should do a good job of "preventive treatment" or early diagnosis and treatment, seek medical treatment in time when symptoms are found, and nip the disease in the bud. If you have cervical spondylosis, these 5 movements can help you recover. Healthy people or people with mild symptoms in the cervical spine and other parts of the body can do the following 5 movements at home to help the body heal itself.

1. Autotraction exercise for cervical dorsi extension: Lie on your back with your head facing the edge of the bed. Slowly move your head to the outside of the bed, with your neck resting on the edge of the bed at about the second cervical vertebra. Relax and hold for 15-20 minutes. Then slowly move your head and neck back to the bed, turn over and lie on your side, and slowly sit up with your hands supporting your body. It is recommended that you set an alarm to remind yourself before doing this to avoid falling asleep while doing this exercise. Maintaining this action for a long time may be harmful to your health.

2. Five-point back extension exercise: This movement is similar to the hip bridge, but different. When exercising, first lie on your back on the bed with your knees bent, with your feet slightly wider than shoulder width apart and slightly apart; then spread your arms out to the sides, bend your elbows and make fists, with your fists pointing upward; then push your hips upward, using your head as one fulcrum and your feet and hands as another fulcrum, lift your hips upward, and lift your lower back and thighs as well, until your entire torso is basically in a straight line from shoulders to knees, and is roughly perpendicular to your calves. During the entire process, your feet, shoulders, upper back, and arms should remain still, and your calves should not move actively; use your hips to exert force and return to the original position slowly and in a controlled manner.

3. Flying Swallow Exercise: Lie prone on the bed with your arms extended to both sides of your body and your legs straight. Then lift your head, upper and lower limbs upward with force. Do not bend your elbows and knees. Always keep them straight, like a flying swallow. Repeat the exercise several times. If you find this movement too difficult, you don't have to lift your lower limbs.

4. Plank exercise: Everyone should be very familiar with it, so I won’t demonstrate it here. When doing planks, be sure to use your abdominal strength to keep your back, waist and feet in a straight line. Your waist should not loosen or sag.

5. Pulling up on the horizontal bar: Simply hanging on the horizontal bar can improve problems such as scoliosis and herniated disc. It is recommended that you do it once or twice a day, staying for 3-30 seconds each time depending on your personal physical condition.