Appropriate cervical movement to prevent cervical spondylosis(

Time:2013-03-11 11:15:58

Nowadays, many people stay in the office facing the computer every day. Lack of exercise may lead to cervical spondylosis. In the process of working, it is particularly important to keep some proper exercise, especially the use of noon rest time, appropriate relaxation, badminton has a good effect, but also to the company's gym using multi-functional treadmill vibration function to relax the neck, the effect is good. The normal range of motion of cervical spine is flexion (low head) 35 ~45, extension (up head) 35 ~45, left flexion 45, right flexion 45, left rotation 60 ~80 and right rotation 60 ~80 If dyskinesia is a sign of sub-health. Head-down and head-up disorders Head-down (flexion) dyskinesia: more common in physiological curvature increase, or disappearance of physiological curvature. If not adjusted in time, there will be dizziness, headache, blood pressure fluctuations (high or low). Head up (back extension) dyskinesia: most of them are cervical vertebral curvature disappearance, or even back arch, which often accompanies dizziness and headache. If not adjusted in time, serious spinal canal stenosis will occur. Self-rehabilitation method: tiger-neck arrest. Prevention and treatment mechanism: This is a method of self-massage of cervical muscles, which can release adhesion, increase blood supply, increase muscle volume and enhance muscle tension in ischemic patients. Gymnastics: Stand up slightly with your head upright, fold your hands around your neck, pinch the muscles behind your neck with your wrist joint, and lift them 8 x 4 times. Notes: The palm should be calm, do not hurt the skin. Lateral flexion dyskinesia is more common in cervical vertebral displacement and lateral bending. Left flexion dyskinesia is mainly due to the right rotation of the vertebral body and the left bending. Right flexion dyskinesia is mainly due to the left rotation of the vertebral body and the right bending. Vertebral rotation and lateral curvature, if not adjusted in time, will cause diseases: occurs in the lower cervical spine, often accompanied by shoulder and back pain and upper limb paralysis; occurs in the upper cervical spine with dizziness, headache. Self-rehabilitation method: lateral neck, shoulder and scapula type. Prevention and treatment mechanism: after lateral flexion, the flexor muscle can be relaxed and the extensor muscle tense. Shoulder relaxation exercises can make the starting and ending points of each group of muscles be pulled and shaken, release adhesion and restore muscle strength. Gymnastic methods: standing, autonomous side neck, hands drooping, shaking, shaking shoulder blades, previous shaking 8 x 2 times, then 8 x 2 times, up and down shaking 8 x 2 times. Notes: For example, in the process of shoulder loosening, those who feel paralysis should be strengthened in order to have muscle adhesion. Rotation dysfunction is often seen in the disappearance of cervical curvature, straightening and even the state of the back arch. If not adjusted in time, left rotation disorder will appear chest tightness, heartbeat symptoms, right rotation disorder will appear nausea, vomiting, loss of appetite symptoms. Http://www.chinaexdo.com/self-rehabilitation method: prevention and treatment mechanism of shoulder-holding and thoracic rotation: exercise of rhomboidal muscles in the scapula to stabilize the axis of the thoracic spine (left-right balance), turn the thorax from left to right, adjust the balance force of the muscle in the scapula to the thoracic spine, and correct the dislocation of the thoracic spine joint. Gymnastics: Stand upright, hold your shoulders tightly with both hands, and turn right and left to shake your chest 8 x 4 times each. Notes: When turning the chest, try not to move the hip. The prevention and treatment mechanism of holding back and turning chest: holding back and back with both hands to stabilize the intersection of two groups of muscles, turning the chest, so as to balance the muscle strength, sedentary congestion can dissipate, injury can be recovered. Gymnastics: Stand upright, turn your hands to your back, press your palms on your waist and back, rotate your chest, and rotate left and right 8 x 4 times each. Notes: Turn the chest, head and neck but pelvis. The prevention and treatment mechanism of slapping wall and loosening tendons can adjust the disorder of cervical curvature secondary to thoracic scoliosis. Gymnastics: Stand upright with shoulders in your hands, lean back against the wall, stand upright and slap your back against the wall (or on the back chair). Strength to feel no pain, 50 to 100 beats each time.