What to do if the cervical spine makes a crackling sound

With the popularization of office automation, most of the work needs to be done with computers, so more and more people sit for a long time and look up at the computer. Some people will find that their cervical spine makes a crackling sound and feels very sore when they turn their heads. So what should you do if your cervical spine makes a crackling sound? Such a sound indicates that there is a problem with the cervical spine and you need to strengthen your exercise. Otherwise, it will become a disease and it will be difficult to recover.

Activation of the deep cervical flexors The deep cervical flexors are composed of the longus colli, longus capitis, rectus capitis anterior and rectus capitis lateralis. It is crucial for cervical stability. If it is injured, it will cause an upper crossed posture (manifested by: forward head tilt, increased cervical lordosis, rounded shoulders, increased thoracic kyphosis and winged scapula), which will also affect the head's ability to orient. When activating the exercise, stand with your body against the wall, retract your head, and nod slightly, similar to a "double chin", and lean back against the wall. Hold for 6 seconds each time. 6 times as a set, and do 3 sets.

Activate the neck extensor muscles and kneel down. You can put a cushion under your knees to prevent them from getting hurt. After kneeling down, place your hands on the ground, relax your shoulders, keep your head and tail of the cervical spine in a straight line, and take a deep breath. As you exhale, slowly lift your head up to the limit of your body. At this time, the muscles on the back of the cervical spine are exerting force, and this movement should be maintained for 6 seconds. Do this exercise 10 times in each set, move slowly, and do 3 sets each time.

The starting position for supine cervical rotation is supine, then retract the head and nod slightly, so that the head and cervical spine are in a straight line. Maintaining this position, slowly rotate the cervical spine 45 degrees to the left and then 45 degrees to the right. Do 10 times on each side in each set, moving slowly, and do 3 sets.

The starting position of kneeling cervical rotation is kneeling, and its movements and steps are the same as those of "supine cervical rotation group".

The starting position for the cervical spine extension and back squeeze exercise is standing. Stretch your arms backward and squeeze your back hard while slowly tilting your head back to the limit. At the same time, rotate your hands outward with your palms facing outward. At this time, you will feel an obvious squeezing sensation in the back of the cervical spine and the shoulder blades on both sides. Hold this movement for 3 to 5 seconds per time, 6 times per set, and do 2 to 3 sets each time.