"Real-life exercises for cervical spondylosis"

Now let me tell you about the real-person functional exercise pictures for cervical spondylosis. I'm glad to be able to help you. Let's start explaining. What are the eight exercises for exercising the cervical spine? 1. Neck retraction. Find a chair to sit on with both legs straight. Keep your head straight and balanced with your back. Hold the position for 5 seconds, try to stretch and contract your neck as much as possible, and feel a slight soreness. Hold for three seconds. Repeat this set of exercises 5 times.

2. Upper trapezius stretch. Sit up straight with legs together. Hold left side of head with right hand and stretch left arm back. Hold for 5 seconds, rest for 3 seconds. Repeat this set of movements 5 times. 3. Neck flexion and extension. Bring the head as close as possible to the chest, then lift the head back up to a neutral position. Repeat this set of movements 5 times.

4. Neck flexion. Gently bend the head forward, then gently return it to the starting position. Repeat this movement 10 times, approximately 30 seconds. This set of movements is meant to relax the muscles after the previous three sets. 5. Neck Extension. Extend the head as far back as possible, hold for 3 seconds, then return to the starting position. Repeat this movement 5 times. Keep the back straight.

6. Neck Rotation. Rotate the neck evenly from left to right, limiting the movement to the shoulders. Do this for 30 seconds. Repeat for 10 sets. 7. Neck Stretch. Hold your right wrist with your left hand and pull down while tilting your head to the left. Hold for three seconds. Then hold your left wrist with your right hand and pull down while tilting your head to the right. Hold for three seconds. Repeat this 5 times.

8, Shrug the Shoulders. Shrug the shoulders up and down, forward and backward, 10 times each. This is used to conclude all the exercises mentioned above. The eight movements for exercising the cervical spine are as follows: 1. Neck contraction. Find a chair to sit on with both legs together. Keep the head aligned with the back, maintaining a balanced posture. Hold this position for 5 seconds, trying to elongate and contract the neck as much as possible, feeling a slight soreness. Hold for 3 seconds. Repeat this set of movements 5 times.

2. Upper Trapezius Stretch. Sit upright with legs together. Place your right hand on the left side of your head and stretch your left hand behind your back. Hold for 5 seconds, then rest for 3 seconds. Repeat this set of movements 5 times. 3. Neck Flexion and Extension. Tilt your head towards your chest as much as possible, then lift it back up to a neutral position. Repeat this set of movements 5 times.

4. Neck Flexion. Gently bend your head forward, then gently return it to its original position. Repeat this set of movements 10 times, for approximately 30 seconds. This set of movements is meant to relax the muscles after the previous three sets. 5. Neck Extension. Extend the head as far back as possible, hold for 3 seconds, then return to the starting position. Repeat this set of movements 5 times. Pay attention to keeping the back straight.

6. Neck Rotation. Rotate the neck at a steady pace from left to right, limited to the shoulders. Do this for 30 seconds, 10 sets of movements. 7. Neck Traction. Hold the right wrist with the left hand and pull down, while tilting the head to the left. Maintain for three seconds. Then hold the left wrist with the right hand and pull down, tilting the head to the right. Maintain for three seconds, repeat 5 times.

8. Shrugging shoulders. Shrug shoulders up and down, forward and backward, 10 times each. This is used to conclude all the exercises mentioned above. How to do the eight exercises for cervical spine? Have you learned the eight movements for cervical massage? If you have pain during the day and cannot sleep at night, which movements can improve your cervical spine easily?

If your cervical spine is not in good condition, try doing some exercises for the neck and massage your hands more often. How to exercise with a bad cervical spine? Due to prolonged desk work, looking down at smartphones, and other reasons, there are more and more people with discomfort in their cervical spine. Long-term compression of the cervical spine without relief not only leads to poor posture such as "forward head", but also causes insufficient oxygen supply to the brain, resulting in slow reactions, physical fatigue, and other symptoms.

The following 7 exercises can help alleviate the discomfort in the cervical spine and help restore proper posture. Perform each exercise for 2-3 sets, and hold each set for 30 seconds. Exercise 1: Note: The simplest way to relax the cervical spine is to massage it. Rubbing the cervical spine with your hands can improve blood circulation and have a good relaxing effect.

Exercise 2: Note: Place your hands on your hips and keep your body stable. Rotate your head to both sides. Pay attention to not moving too quickly to avoid discomfort. Exercise 3: Note: Place your hands on your hips and keep your body stable. Perform a movement of lowering and raising your head. Only the head should move during the entire process, while other parts remain stable. Avoid excessive speed and intense movements to avoid discomfort.

Exercise 4: Note: Keep your body stable and make circular motions with your shoulders. Maintain a slow pace and avoid excessive range of motion. Exercise 5: Note: Cross your fingers and hold the back of your neck. Keep your body stable. When exhaling, tilt your head backwards and resist the opposite direction with your hands. Inhale and lower your head. Exhale and lift your head again, repeating the movement.

Exercise 6: Note: Stretching your waist can effectively relieve fatigue, improve blood circulation, increase blood supply to the brain, and enhance reaction ability. Therefore, if you feel tired, try stretching your waist! If you also feel physical fatigue, try these exercises immediately! They can be done anytime, anywhere. Whenever you feel tired, practice these exercises. Believe me, you will feel refreshed and energized!

How much do you know about conservative treatment methods for cervical spondylosis? The main method of conservative treatment for cervical spondylosis is through self-care. First of all, when doing activities that involve looking down, such as using a cellphone, it is important to minimize these activities. When you look down, it puts a lot of strain on the cervical spine and can cause serious injury. Additionally, during regular exercise, it is recommended to move in the natural physiological curvature of the cervical spine, in a forward and backward direction. Avoid shaking or rotating the neck excessively, as it goes against the natural curvature of the cervical spine and can be harmful. Remember to follow the correct method. It is also beneficial to receive regular massages and ensure proper pillow height while sleeping.

Is there a neck exercise to treat cervical spondylosis? For long-term desk workers, they should purposefully rotate their head and neck to the left and right several times for about 30-60 minutes. The rotation should be gentle and slow, aiming to achieve the maximum range of motion in that direction. Alternatively, perform shoulder shrugs by slowly squeezing the shoulders for 3-5 seconds, then lift both shoulders upwards for 3-5 seconds, repeating 6-8 times. Another option is to use two office desks, place both hands on the desk, lift both feet off the ground, tilt the head back, and hold for 5 seconds, repeating 3-5 times. When looking at objects up close for a long time, especially when in a downward position, it not only affects the neck but also causes visual fatigue and may even induce refractive errors. Therefore, after sitting for a long time, one should lift their head and look into the distance for about half a minute. This not only helps alleviate fatigue but also promotes neck health. If symptoms such as dizziness, numbness in the hands, and eye discomfort occur, medication should be used for treatment. Currently, based on a large number of clinical observations, it has been shown that using Traditional Chinese Medicine "Zheng Gu Shui" for treating cervical spondylosis has significant effects and satisfactory clinical outcomes. This medication quickly suppresses and eliminates symptoms, effectively relaxes tendons, and improves blood circulation.

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