What movements are good for the cervical spine

Nowadays, many people's work requires them to maintain a posture for a long time, or they need to work at a desk for a long time. This will prevent the cervical spine from getting rest and will cause them to be in a very tired state every day. This will cause some damage to the spine for a long time. For the sake of your cervical spine, you should arrange your time reasonably and do some appropriate activities to allow your cervical spine to get some rest. There are many simple movements in life that will benefit the cervical spine.

Method 1: The most common and simplest action is to stand against the wall for 5-10 minutes.

Specific method:

1. Stand for a few minutes with your entire body, from the back of your head, shoulders, hips to your heels, pressed against the wall.

2. Tuck your chin in to reduce the burden on your shoulders and neck, and also help relax your body muscles. Pull your chin inward and don't lower your head, otherwise some small muscle groups will become tighter invisibly.

Method 2: Sit in single-leg, double-leg or cross-legged position.

How to do it: Use a cushion to raise your hips by 2 to 4 centimeters, keep your body upright, then retract your chin and look down about 45 degrees, then keep your whole body relaxed and breathe slowly.

Method 3: Turning around and hitting the wall can increase the strength of the waist and abdomen.

How to do it: Stand with your back against a wall, with your heels about one foot away from the wall. Raise your palms forward, relax your elbows and let them hang naturally, and relax your shoulders so that the strength of your waist can be concentrated. Slowly turn to the right, face the wall, and tap the wall with your palms flat on the wall. Stay for 1-3 seconds, straighten your body, and then switch to the left side. At first, your feet can move with the movement to reduce the burden on your waist. When your waist and abdomen become stronger, try not to move your feet.

Method 4: Riding the ball and bouncing. Bouncing up and down can relieve the pressure on the intervertebral discs, and regular jumping exercises can help stimulate the brain and hormone secretion.

Specific movements: Breathe naturally, keep your body upright, without tilting or twisting your pelvis, sit easily on the ball, and bounce up and down.

Suggestion: Do not sit at a desk for a long time, as this will cause certain damage to your cervical vertebrae and spine. Also, do not cross your legs. After sitting for a long time, stand up and walk around for a few minutes to give your brain some time to rest.

Self-treatment of cervical spondylosis:

1. Support your head

When you are tired at work, you will feel that the muscles in your neck are obviously tense, which can easily lead to neck pain and stiffness. At this time, you can sit at the table, lean forward, put your elbows on the table, support your forehead with your palms, and keep it for about five minutes.

2. Lifting Exercise

Lifting exercises are more suitable for white-collar workers who sit in the office for a long time. Sit relaxed in a chair, place your hands on the edge of the chair, support your body, lift your legs and hips up, hold this position for five seconds, and repeat.

3. Contract your shoulders

The patient needs to sit upright with the spine straight. Then, place your hands on your legs, pull your shoulders back, relax after fifteen seconds, and repeat several times.