How to exercise when you have cervical spondylosis

With the gradual improvement of living standards, more and more people are suffering from cervical spondylosis. There is a certain relationship between cervical spondylosis and people's living habits. When suffering from cervical spondylosis, it will have a great impact on the patient's physical health. Patients should correct bad living habits in time in life. They can also use some free time to do some exercises to help recover from cervical spondylosis and relieve the pain caused by cervical spondylosis.

First action: pat on the back.

Stand up and use the arms on both sides to pat our back alternately. The strength of the patting varies from person to person. After patting, relax. The muscles in the back will relax, and the cervical muscles will also relax. Blood circulation will also improve, which is very beneficial to the cervical spine.

If you are old and your arms cannot reach your back, you can hit your neck, or pat you from the front. The effect of hitting from the front is not as good as from the back, but it is worse than not hitting at all.

If your arms can't reach your back, you can use something else.

The second action: Tiptoe

Standing on tiptoe is another way to benefit the cervical spine, because there is a Taiyang meridian on our back that passes through from the top of the head to the soles of the feet. The easiest way to stretch the Taiyang Meridian is to stand on tiptoe.

The specific movements are as follows: first stand on tiptoes, and when your toes are stable, straighten your waist, raise your head, and use force. After doing this movement, the entire back will be stretched, including the neck, and this is a gradual process. The prerequisite is to stand on tiptoe first, and then consider tilting your head back. After tilting your head back to a certain degree, your shoulders will relax. You can practice this at home. If you are older, you can just do it step by step. If you can't lift your head, just stand on tiptoe. On this basis, if you do it well, you can practice other movements and maintain it for a while.

There are several common measures to prevent cervical spondylosis in daily life

1. To prevent cervical spondylosis, the height of the pillow when the patient sleeps will also affect the cervical spine. The pillow should be based on the individual's physiological position. Generally speaking, the pillow should be of moderate thickness and not too high, and its width should reach the shoulders so that the cervical spine can be supported. The ideal pillow for full rest should be in line with the physiological curvature of the cervical spine, with a low middle and high ends.

2. To prevent cervical spondylosis, sit less and move more. At present, most people lack exercise in their lives. Therefore, in order to prevent cervical spondylosis, people should take out a certain amount of time every day to exercise, especially pay attention to strengthening the neck and shoulder muscles. They can do flexion, extension and rotation exercises of the head and upper limbs, which can not only relieve fatigue, but also develop muscles and enhance toughness.

3. As the weather turns cooler, in order to prevent cervical spondylosis, patients should pay attention to keeping their neck warm. A cold neck and repeated stiff neck can cause spasms in the neck muscles, which is a common cause of cervical spondylosis. In addition to wearing a scarf around your neck during the day, you can also apply a hot water bottle to your neck at night. Women should be careful not to wear clothes with too low necklines.

4. To prevent cervical spondylosis, everyone should pay attention to maintaining the correct posture of the head and neck in daily life. Do not tilt your head or shrug your shoulders. Look straight ahead when reading or operating a computer, and keep the spine upright. When sleeping, you should choose a suitable pillow, not too high or too low. Generally, a pillow of 10 cm in height is appropriate. Don't lie down to read or watch TV.