The best exercise method for cervical spondylosis, self-exercise has good effect

Patients with cervical spondylosis can alleviate the symptoms of the disease through self-exercise methods. Exercise methods such as swimming, flying kites, and doing gymnastics are very effective, and everyone can do these exercises frequently.

1. Swimming. Because the head is always lifted up when swimming, the neck muscles and lumbar muscles are exercised, and the person does not have any burden in the water, and it will not cause any damage to the intervertebral disc. It can be regarded as a relatively comfortable way to exercise the cervical spine.

2. Fly a kite. When flying a kite, keep your head and chest up, and look left and right. This can maintain the muscle tension of the cervical spine and spine, which is beneficial to enhancing bone metabolism. It will not damage the vertebrae and can prevent the degeneration of the vertebrae and ligaments.

3. Do some simple gymnastics, such as the following:

Step one, basic posture. Before doing each training movement, stand naturally, look straight ahead, separate your feet slightly from the shoulders, and let your hands hang naturally. Relax your whole body.

Step 2: Bend forward and backward. Put your hands on your hips, first raise your head and lean back, inhale, look up at the sky, and stay there for a moment; then slowly lower your head forward to your chest, exhale, and look at the ground. When doing this movement, close your mouth and keep your lower jaw as close to your chest as possible. After pausing for a moment, repeat up and down 4 times.

Step 3: Rotate left and right. Put your hands on your hips, first turn your head slowly to the left, inhale into your chest, let the right side of your neck straighten, stay for a moment, then slowly turn your head to the right, exhale, let the left side of your neck straighten, stay for a moment. Repeat this alternating process 4 times.

Step 4: Lift your shoulders and shrink your neck. Before doing the exercise, stand naturally, look straight ahead, keep your feet slightly apart and parallel to your shoulders, and let your hands hang naturally. When doing the movement, slowly lift your shoulders and retract your neck as much as possible. After pausing for a moment, slowly and relax your shoulders and lower them. Stretch your head and neck naturally, return to normal. Then sink your shoulders with force and stretch your head and neck upward. After pausing for a moment, relax your shoulders and exhale naturally.

Step 5. Swing left and right. Before doing the exercise, stand naturally, look straight ahead, keep your feet slightly apart and parallel to your shoulders, and put your hands on your hips. During the movement, the head slowly tilts to the left so that the left ear is close to the left shoulder. After staying for a moment, the head returns to the middle position; then tilts to the right shoulder, and similarly the right ear should be close to the right shoulder. After staying for a moment, the head returns to the middle position. Repeat this swing 4 times.