The best method video for exercising cervical spondylosis.

Now let me explain to you about the best methods of exercise for cervical spondylosis in a video. I'm happy to be able to help you. Let's begin. The best exercise methods for treating cervical spondylosis include three common ways: the forward head movement, the backward head movement, and the left tilt movement.

The forward head movement is an exercise that increases the curvature of the cervical spine. The backward head movement can activate the overall muscles of the neck and increase the ability for the neck to swing. The left tilt movement involves a horizontal twist on the vertical axis of the cervical spine to increase rotation and alleviate nerve compression symptoms.

Here are the specific instructions: For the forward head movement, sit on a chair with your eyes looking straight ahead. Slowly lower your head, trying to bring your chin as close to your chest as possible. Maintain this position for 2 to 3 minutes, and then slowly return your head to its original position. Avoid prolonged periods of looking down while working. Regular practice can increase the gaps between each vertebra and stretch the stiff muscles in the front and back of the neck.

For the backward head movement, also sit on a chair with your eyes looking straight ahead. Slowly tilt your head back towards the ceiling, maintaining a neutral position of the neck for 2 to 3 minutes. Cross your hands and place them at the back of your head, then push your head backward with force. Repeat flexion and extension movements for exercise. If you feel fatigue in your neck or tension in your shoulder muscles, doing these exercises regularly can help provide relief. Reduce the amount of time spent on smartphones and computers to avoid strain.

For the left tilt movement, sit with your back straight against the chair, eyes looking straight ahead. Slowly bring your ear close to your left shoulder and maintain this position for 3 to 4 minutes. Then slowly return your head to its original position. Exercise Methods for Cervical Spondylosis Cervical spondylosis is mainly characterized by neck and shoulder pain, headache, dizziness, and numbness in the upper limbs. In mild cases, it is important to rest and avoid prolonged periods of looking down at phones. When engaging in physical activities, it is essential to consciously protect the cervical spine. In such situations, it is generally recommended to use external supports (such as cervical collars and adhesive patches). When using transportation, it is particularly important to be aware of the inertia caused by sudden acceleration or braking. Cervical spondylosis patients should avoid vigorous activities, especially involving the neck.

Pay attention to the following aspects of adjustment: 1. Proper rest and avoiding insufficient sleep. Lack of sleep, excessive work stress, and prolonged maintenance of a fixed posture can lead to excessive tension in the nerves and muscles, exacerbating cervical spondylosis symptoms. 2. Change pillow habits. The physiological curvature of the cervical spine (referred to as neck curvature) is not constant. With age, degenerative changes in the cervical spine and osteophyte formation can alter the neck curvature, even causing it to become straight or reverse curve.

3. Furthermore, the disappearance of neck curvature can also lead to thickening of the ligamentum flavum, ligament damage, and muscle damage near the vertebrae, thereby inducing cervical spondylosis. This can result in headaches, neck, shoulder, and back pain, as well as numbness and weakness. 4. Engage in active exercise, especially focusing on the muscles in the neck, shoulders, and back. Correct exercise can strengthen muscle strength, reinforce the normal physiological curvature of the cervical spine, enhance the stability of the cervical spine structure, and promote blood and lymph circulation, facilitating the recovery of cervical spondylosis.

What is the best exercise method for cervical spondylosis? It is best to participate in physical exercises, focusing on whole-body exercises and aerobic exercises. For example, swimming, running, and badminton, etc. Through certain exercises, it has a good effect on the muscles of the whole body and the neck muscles.

The best exercise method for cervical spondylosis Rehabilitation exercises can improve the blood circulation in the patient's neck, loosen adhesions and spasms in soft tissues. Many movements in cervical spondylosis rehabilitation exercises have unique therapeutic effects on cervical spondylosis; they can also prevent cervical spondylosis in people without the condition.

Posture: Stand with your feet shoulder-width apart, arms naturally hanging down, relax your whole body, focus your eyes straight ahead, breathe evenly, can be done standing or sitting. 1. Rubbing the neck with both palms: Cross the ten fingers and stick them to the back of the neck, and rub back and forth 100 times.

2. Looking left and right: Turn the head to the left and then to the right, with a large range of motion. It is good to feel a slight soreness. Do it 30 times. 3. Nodding: Move the head forward and then backward, stretch the neck forward as much as possible when bending forward, do it 30 times. 4. Rotating the shoulders and relaxing the neck: Place both hands on both sides of the shoulders, palms facing down, rotate the arms forward 20-30 times, and then rotate them backward 20-30 times.

5. Neck resistance: Press both hands tightly against the sides of the thighs, keep the legs still, when turning the head to the left, rotate the upper body to the right, when turning the head to the right, rotate the upper body to the left, do it 10 times. 6. Shaking the head: Rotate the head left, forward, right, and back 5 times, then rotate in the opposite direction 5 times.

7. Head and hand resistance: Cross both hands tightly against the back of the neck, push the head and neck forward and resist the force, push the head and neck backward and resist the force, do it 5 times. 8. Looking up at the moon: Rotate the head to the left and try to tilt it backward, look at the upper left corner for 5 seconds, then return to the original position, then rotate to the right and look at the upper right corner for 5 seconds.

9. Holding the sky with both hands: Raise both hands above the head, palms facing upwards, look up at the back of the hands for 5 seconds. 10. Gazing into the distance: Bring the hands back to the chest, with the right hand on the outside, stack the Laogong points, lightly press the Dantian point, look straight ahead for 5 seconds, and then finish the exercise.

The best exercise treatment for cervical spondylosis We all know that office workers nowadays spend long hours working with their heads down, which can easily lead to cervical spondylosis. Therefore, office workers who use computers are at high risk of developing cervical spondylosis, and it is recommended that friends who work in front of computers every day start protecting their cervical spine now. What are the best exercises for cervical spondylosis? This article provides information on the best exercises for cervical spondylosis for reference only.

The best exercises for cervical spondylosis are as follows: 1. Look up and down: When looking up, tilt your head back as far as possible. When looking down, try to bring your chin as close to your chest as possible. Repeat 10 times. 2. Left and right rotation: Slowly rotate your head to the left or right, trying to look over your shoulder as far as possible (avoid excessive force). Repeat 10 times.

3. Left and right lateral flexion: Slowly bend your head to the left or right, bringing your ear close to your shoulder while keeping your shoulders still. Repeat on both sides for 10 times. 4. Use your head to make circles from right to left, push each direction to the limit, and try to stretch the muscles of the neck. Repeat this action from left to right 10 times.

How to exercise cervical spondylosis 1: Fly a kite regularly. When flying a kite, keep your chest up, look left and right, and maintain the muscle tension of the cervical spine and spine. This helps maintain the elasticity of ligaments and the flexibility of spinal joints. It is beneficial to enhance bone metabolism and the compensatory function of the cervical spine and spine, without damaging the vertebral body, and can prevent degeneration of vertebrae and ligaments. It is truly a good method left by our ancestors to prevent and treat cervical spondylosis.

How to exercise cervical spondylosis 2, swimming: When swimming, the head is always lifted up, which exercises the neck muscles and waist muscles. Moreover, there is no burden on the body in the water, and it will not cause any damage to the intervertebral discs. It can be considered a relatively pleasant way to exercise the cervical spine.

How to exercise cervical spondylosis 3, flexibility exercises: Doing appropriate flexibility exercises can fully relax the muscles during movement. Take out one or two times a week to do some stretching, yoga, or body sculpting training with the help of a fitness instructor, which can help you achieve a perfect figure while obtaining a healthy cervical spine. Tilting the head: Stand upright, support the head to the side with one hand, apply a certain resistance, and use full force to tilt the neck to the same side, hold for 3-5 seconds. Repeat 3-5 times. Looking up: Stand upright, support the head and neck with both hands, apply a certain resistance, and use full force to tilt the head backward. Hold for 3-5 seconds. Repeat 3-5 times.

Using massage techniques to treat cervical spondylosis Massage therapy for cervical spondylosis is acceptable for patients and has the effects of relaxing tendons and promoting blood circulation, dispersing blood stasis, reducing swelling and relieving pain, lubricating joints, and adjusting misaligned vertebrae. It has a more obvious effect on nerve root type cervical spondylosis, and also has certain therapeutic effects on vertebral artery type and sympathetic nerve type. However, massage therapy should be used cautiously for myelopathic cervical spondylosis.

(1) The patient sits upright while the doctor stands behind and applies massage techniques to the Fengfu point, Jianzhong Shu point, Jianwai Shu point, and Tianzong point. This helps to relax the spasms in the muscles of the neck and shoulders, and promotes the circulation of the meridians. Then, the doctor focuses on the levator scapulae muscle and applies techniques to the neck and shoulder area for 3-5 minutes. With one hand supporting the patient's head, the doctor applies techniques to the cervical and thoracic vertebrae, while also performing passive flexion and extension movements of the neck 3-5 times. Next, the doctor focuses on the neck and the affected side of the shoulder, while performing passive lateral flexion movements of the neck 3-5 times. Finally, the doctor supports the unaffected side of the patient's jaw with one hand and applies techniques to the neck and shoulder area, while also performing passive rotation movements of the neck. This method is the main technique for treating cervical spondylosis. Its functions include relieving muscle tension, promoting blood circulation, dispersing blood stasis, reducing swelling and relieving pain, accelerating local blood circulation, promoting metabolism, helping to eliminate inflammation and edema of the nerve roots, improving the nutritional supply to local tissues, and alleviating the hypoxic state of the affected area.

(2) In a seated position, the doctor stands behind the patient and applies manipulation techniques to Feng Chi, Feng Fu, and Jian Jing points to relax the muscles and promote the circulation of qi and blood through the meridians. This gradually softens the stiff and spasmodic muscles in the neck and shoulders.

(3) In a seated position, the doctor stands on the side of the patient. One hand supports the patient's occiput using the tiger's mouth grip, while the other hand supports their lower jaw using the elbow. The palm embraces the patient's head and pulls it upwards, utilizing the patient's body weight as resistance to widen the intervertebral spaces and expand the intervertebral foramina.

(4) Sitting position, the doctor supports the top of the head with one hand, and lifts the patient's chin with the other hand in a ball-holding position, gently rocking the cervical vertebrae. After the patient's muscles relax, suddenly perform a cervical vertebrae extension and lateral traction technique, often accompanied by a popping sound. The purpose of this technique is to lubricate the joints, realign misaligned joints, and widen the intervertebral space. The sudden movement can correct misaligned joints, increase the range of motion of the cervical vertebrae, and also change the relative position of bone spurs and nerve roots, reducing irritation and compression, thus relieving and eliminating clinical symptoms.

Exercise Therapy for Cervical Spondylosis First set of exercises for cervical spondylosis Preparatory movement: Sit in a relaxed position, keep the neck straight, and naturally cross your hands on your lap. Section 1: 1. Keep the head in a neutral position. 2. Lower the head as much as possible. 3. Raise the head back to neutral. 4. Tilt the head back as much as possible. 5. Return the head to neutral.

Section 2: 1. Turn the head to the left as much as possible. 2. Return the head to neutral. Section 3: 1. Head facing forward. 2. Head turns to the left, chin reaching towards the left shoulder. 3. Head returns to the neutral position. 4. Head turns to the right, chin reaching towards the right shoulder.

5. Head returns to the neutral position. Second set of neck and shoulder exercises: Preparation: Can be done in a seated or standing position, relax the whole body, let the shoulders hang naturally, and semi-clench the fists. 1. Shrug the shoulders and contract the neck, rotate the shoulders forward in a counterclockwise direction.

2. Bring the neck and shoulders back to the neutral position. 3. Shrug the shoulders and contract the neck, rotate the shoulders backward in a counterclockwise direction. 4. Restore the neck to the neutral position. The third set of cervical spine exercises, called the "米" character exercise, uses the head as the pen tip and the neck as the pen handle. Repeat writing the "米" character in the following order, writing 5-10 characters each time.

The preparation is the same as the first set. The entire exercise is done continuously without any breaks. The specific method of writing is as follows: 1. Start by writing a horizontal line, try to draw the line from left to right with the head. 2. Return the head to the neutral position. 3. Write a vertical line, stretch the head as much as possible towards the front upper side, and draw a vertical line from top to bottom.

4. Return the head to the neutral position. 5. Stretch the head and neck as much as possible towards the upper left side at a 45-degree angle, then diagonally draw a line to stretch towards the lower right side at a 45-degree angle. 6. Return the head to the neutral position. 7. Repeat the previous steps to write the upper right point of the "米" character.

8. Return the head to the neutral position. 9. Stretch the head and skull as much as possible towards the front upper side, then draw a stroke towards the lower left side. 10. Return the head and skull to the neutral position. 11. Stretch the head as much as possible towards the upper left front side, then draw a stroke towards the lower right side.

12. Restore the head and skull to the neutral position. The above steps complete one "米" character. These three sets of exercises can activate the cervical and shoulder joints, maintain joint flexibility, exercise the stretching function of the neck muscles, enhance the strength of the neck muscles, maintain the natural elasticity of the soft tissues in the neck, avoid or loosen adhesions, correct the misalignment of the cervical vertebrae, restore and improve the balance of the cervical vertebral power lines, and enhance the stability of the cervical spine. It is helpful in the treatment or prevention of cervical spondylosis and cervical shoulder periarthritis. Patients can choose one set as desired, or perform all three sets in sequence. However, the "米" shape exercise has larger movements, so patients with more severe conditions should gradually increase the intensity by starting with the first two sections before doing the "米" shape exercise. The movements should be gentle, avoiding excessive force. Generally, these exercises are done 1-2 times a day, and the exercise time can be flexibly arranged. The amount of exercise varies from person to person. It is generally considered appropriate if one feels light, comfortable, and relaxed in the head, neck, and shoulders after the exercises. Persistence will surely yield good results.

The key to treating "lumbar disc herniation" while lying in bed is to persevere. When doctors suggest bed rest as a treatment for patients with lumbar disc herniation, patients often have great doubts: can simply lying in bed really treat lumbar disc herniation? In fact, bed rest is a traditional and effective method for treating lumbar disc herniation.

Degenerative changes in the spine are closely related to weight-bearing. Strict and scientific bed rest is the main factor in preventing further deterioration of lumbar spine lesions and creates necessary conditions for disease recovery. When lumbar disc herniation occurs, local soft tissues are damaged to varying degrees, causing aseptic inflammation and muscle spasms. A large amount of lactic acid, histamine, CO2, and other pathogenic substances continue to accumulate in the tissues, stimulating sensory nerves and causing pain. Resting on a padded wooden board can relax the soft tissues of the waist, provide sufficient rest, relieve muscle spasms, promote blood circulation, and "remove" pain-causing substances, significantly reducing pain and restoring function. Using bed rest to treat lumbar disc herniation is relatively simple and can be done at home without requiring excessive professional knowledge. However, there are still many issues to be aware of during bed rest. If not properly addressed, the effectiveness of the treatment cannot be guaranteed, and using the wrong method may have adverse effects.

1. The bedridden patient should lie on a hard bed. Specifically, a thin mattress or cushion should be placed on a wooden board bed, or a relatively hard brown bed can also be used. 2. When lying on the back, a thin cushion can be added to the waist to keep the knees and hips slightly bent, which can fully relax the muscles. When lying face down, the mattress should be flat to prevent excessive extension of the waist.

3. Strict adherence to bed rest is required, even if the symptoms have improved for a period of time. The patient should wear a waist belt when getting out of bed and should not perform any bending movements. If the patient cannot adhere to bed rest due to inconvenience in daily life, it will affect the effectiveness of the treatment.

4. The most difficult part of bed rest is going to the toilet while in bed. You can use crutches or have someone assist you in getting to the bathroom. It is important to avoid sitting up and defecating from the bed, as this causes excessive forward bending of the waist and increases the risk of herniating the intervertebral disc.

After a period of bed rest, comprehensive treatment can be carried out, including the use of anti-inflammatory and analgesic drugs, as well as physical therapy. Of course, if you want to recover quickly, minimally invasive surgery (such as laser, ozone, radiofrequency, etc.) will achieve better results. This process usually takes 3-4 weeks.

Most patients feel that their waist gradually returns to normal. 1. Exercise the back and abdominal muscles. 2. Walking exercise, crawling on a certain slope according to the situation. 3. Swimming exercise (3 times a week, 15-30 minutes each time), most patients recover to perform light physical work.

6-12 weeks A few patients may not experience relief. With progressive exercise of the back muscles, some patients may be able to recover heavy physical labor. 1. After treatment, if you feel tired, local pain, bloating, or soreness, it is a normal reaction. Please do not worry and remember to drink plenty of water and get enough rest.

- Wear a waist belt (waist guard) during exercise. - When getting out of bed or moving up and down, do so slowly and correctly. - Do not sleep on a bed that is too soft or too hard. - The hardness of the mattress should be such that when lying on your back, you can barely fit your hand under your lower back.

· Avoid long-term rotation, excessive flexion and heavy lifting of the waist. · Implement exercises that mainly strengthen the muscles of the head, neck, and lower back, such as stretching exercises. · Wear a waist belt for 1-3 months after lumbar spine surgery; wear a neck brace for about one month after cervical spine surgery.

2. Things to know after neck/lumbar minimally invasive surgery Use a low pillow, avoid excessive bending of the head, turn the head slowly, avoid carrying heavy objects on the head, and avoid excessive fatigue. Do not fall asleep while sitting in a car. Maintain correct posture, especially when sitting and sleeping. Sit upright in a chair with a fixed backrest, and the height of the chair surface should be equal to the height of the lower leg when the knee is bent at a 90-degree angle. It is best to cover the hard chair surface with a wrap or cotton fabric, which provides support and a certain degree of elasticity. It is not recommended to sit on a sofa that is too soft or a wooden chair that is too hard. The lower part of the chair backrest should have moderate protrusions that fit the waist, and the height of the chair backrest should not exceed the shoulders or be lower than the highest point of the thoracic vertebrae. The texture of the chair backrest should be as similar as possible to the back. Avoid sitting for a long time to prevent muscle stiffness, generally for one hour is appropriate, maximum of two hours.

3. Key issue - Strength When walking, you should keep your chest upright and abdomen pulled in. When lifting heavy objects, you should squat down with knees bent. Applying force symmetrically, even when hugging or carrying 50 kilograms, will not have a significant impact on the waist. 4. What should be paid attention to in daily life?

Avoid getting cold, direct exposure to electric fans and air conditioning. Pay attention to keeping the neck and waist dry during the day and keeping warm at night. Develop good habits, avoid excessive alcohol consumption, long periods of playing cards, or playing games. Avoid intense and jumping exercises. Those with worsening conditions should rest in bed, avoid carrying heavy objects, and reduce the burden on the spine. Taking hot baths regularly can relieve muscle stiffness.

5. Regarding exercise: During the postoperative bed rest period, it is important to engage in limb exercises. This can prevent muscle atrophy, enhance blood circulation, improve immune status, promote healing, and prevent complications. For example, expanding the chest and practicing deep breathing exercises can increase lung capacity and prevent pulmonary complications. Abdominal massage can strengthen abdominal muscles, increase intestinal peristalsis, and reduce bloating and constipation. Ankle and knee joint exercises are beneficial for future mobility. Avoid sleeping on a too-soft mattress to prevent spinal deformities. Elevating the knees while sleeping can relax the muscles in the lower back and alleviate lower back pain symptoms.

6. Other precautions 1. Wear lightweight, soft and flexible shoes to avoid increasing the burden on the spine. Regularly correct the spine to facilitate its maintenance. 2. At the same time, apply some important methods such as warming the tendons and dispelling cold, nourishing the bone marrow, promoting blood circulation and removing blood stasis, promoting meridian circulation, strengthening muscles and bones, and supporting the body's foundation.

Three, regardless of during treatment or after recovery, one must maintain the correct posture, relax the muscles, and maintain good health and longevity. Warm reminder: After lumbar minimally invasive surgery, a waistband should be worn for 1-3 months and can be removed during sleep and rest at night.

After cervical minimally invasive surgery, a cervical collar should be worn for 1 month, and contact the doctor according to the recovery situation. If you can lie down, don't stand; if you can stand, don't sit. Finish work before the pain appears. Fixed posture should not exceed 30 minutes. Constantly changing positions is the most comfortable. The level of focus on work is proportional to the incidence of diseases. Work pressure is the main cause of spinal-related diseases. Smoking, diabetes, and genetics may all be high-risk factors.

Painful Story Definition: Pain is a protective reaction that occurs when the body is injured or when there is illness. It is also a complex physiological and psychological phenomenon. Artificially alleviating pain is of great significance in improving the quality of life and survival. Everyone knows that pain is unbearable, but the same intensity of pain stimulus can elicit different reactions from individuals in different physiological states. Some may feel slight pain, while others may feel it is intolerable.

According to medicine, the strength of pain stimulus in the human body is significantly influenced by psychological factors. Actively adjusting one's psychological state can alleviate the feeling of pain. Pain is closely related to human emotions. When emotions are stable and attention is highly focused on a problem outside of pain, such as in a state of selflessness, soldiers are fearless and even injuries such as amputation or dismemberment do not cause them significant pain.

The relationship between pain and human understanding is closely related. Due to each person's different understanding of pain, even if the same intensity of pain is experienced, each person's perception is different. For example, regarding the pain caused by injections, some people have been subjected to the intimidating education of "if you don't behave, you will get a shot" since childhood. The belief that injections are very painful is deeply ingrained in their minds, leading to tension and fear, and confirming the feeling that injections are indeed very painful.

Pain is closely related to a person's character. Individuals with strong determination and stubborn character have stronger tolerance for pain. For example, during the Three Kingdoms period, Guan Yu was able to endure the painful stimulation of bone scraping therapy without anesthesia. On the other hand, individuals with weak will and gentle character are relatively more sensitive to pain. Some people may even scream loudly when pricked by a thorn on their hand.

In clinical practice, medical workers have summarized the following methods to reduce pain: A. Breath-holding pain relief: When experiencing pain, take a deep breath, then slowly exhale, and then inhale and exhale slowly. Close your eyes while breathing and imagine fresh air slowly entering the lungs.

B. Self-suggestion pain relief: When the patient is suffering from unbearable pain, they should understand that the pain is a protective reaction of the body, indicating that the body is in an adjusting state and the feeling of pain is temporary. Through self-suggestion, the patient can enhance their determination and trust in fighting against the disease, and the sensation of pain will be alleviated.

C. Relaxation Pain Relief: Relaxing the muscles can reduce or block pain sensations, providing pain relief. There are many methods to relax the muscles, such as sighing, yawning, deep breathing, and meditation with closed eyes. D. Music Pain Relief: Using various forms, music can divert the patient's attention from their illness, thereby reducing pain. Examples include watching TV, telling stories, engaging in conversation, reading books, and reading newspapers.

F, stimulate the healthy skin on the opposite side to relieve pain: When experiencing pain, you can stimulate the healthy skin on the opposite side of the affected area to divert attention away from the pain. For example, if your left arm is in pain, you can stimulate your right arm. Methods of stimulation can include massage, acupressure, cold compress, or applying cooling oil. In conclusion, psychological factors can either relieve or exacerbate pain. By appropriately using one or several of the mentioned methods, you will surely achieve satisfactory results.

The best exercise method for cervical spondylosis 1. Improve sitting posture When using the computer for a long time every day, and then sitting in the car or driving after work, the amount of time spent "sitting" is very long, which can easily lead to cervical spondylosis. Maintaining the correct sitting posture can reduce the risk of cervical spondylosis by at least 40%. Using a custom-made work board with a slope of 10-30 degrees can further assist in adjusting the sitting posture. In general, the placement of the keyboard for the computer should be ergonomic.

2. Massaging the ears every day Massaging the ears every day can protect the cervical vertebrae and lumbar vertebrae. The hardest ridge on the ear is called the helix. By following the helix, at the upper end, there is a corresponding acupoint that corresponds to the lumbar vertebrae. At the lower end of our ears, there is a corresponding acupoint that corresponds to the cervical vertebrae. And at the upper 2/5 portion, there is a corresponding acupoint that corresponds to the thoracic vertebrae. Therefore, our ears are a gathering place for nerve endings, and our spine is the most concentrated area of the human body's nerves.

When using the thumb and index finger to pinch these three acupoints, it can stimulate the reflex of the ear's nerve endings and transmit the reflex to the spine. By continuously stimulating it, it can stimulate the blood circulation of the spine and play a role in promoting health and preventing diseases.

3. Actively adjust the temperature in the morning Regardless of the season, it is important to provide a comfortable temperature for your cervical spine. Even for the sake of beauty, it is necessary to prepare a shawl in the office to protect the neck and back. If there is a phenomenon of feeling cold, make a bowl of warming soup for yourself. The method is as follows: take 2 tablespoons of brown sugar and 7 slices of ginger, put the brown sugar, ginger, and a suitable amount of water in a pot, and simmer for 10 minutes. It can be consumed once a day, divided into 2 servings.

4. Exercise the head For long-term desk workers, they should purposefully move their head and neck from left to right several times every 1 to 2 hours. The movements should be gentle and slow, based on reaching the maximum range of motion in that direction. You can also do shoulder exercises, slowly squeeze your shoulders for 3-5 seconds, then hold your shoulders up for 3-5 seconds, repeat 6-8 times. You can also use two office desks, place your hands on the desk, lift your feet off the ground, tilt your head back, hold for 5 seconds, and repeat 3-5 times.

5. Stretching after a nap Many white-collar workers have the habit of taking a nap after lunch. If you can get up and do some chest expansion exercises or other movements after resting, it will also help to relieve the soreness in the neck. 6. Choose a Healthy Pillow Pillows and beds are also important factors in maintaining the health of the cervical spine. Pillows that are too high or too low, and beds that are too soft, can all lead to damage to the cervical spine.

A health pillow in the shape of a golden ingot, with a low middle and high ends, can provide good support for the cervical spine and allow it to rest properly. At the same time, the width of the pillow should reach the shoulders. For those with poor cervical spine health, a wooden bed or a bed with a firm mattress is preferred, while beds that are excessively soft are not beneficial for the health of the cervical spine.

7. Give yourself a simple neck massage. After a morning of work, by 2 o'clock in the afternoon, you may already feel neck pain and stiffness. 8. Enjoy a traditional Chinese medicine hot compress. Roast a small amount of fennel and half a pound of salt together, put them in a cloth bag, and apply it to the back of your neck for 30 minutes. Do this once daily to improve blood circulation in the neck and relieve muscle spasms. Be careful not to make the temperature too high or leave it on for too long.

9, Sleeping position is very important. High temperature causes the body to have local high temperature, resulting in increased frequency of turning over during sleep. During the frequent turning process, it is easy to cause stiff neck or neck pain. Therefore, it is important to keep the indoor temperature not too hot, and adding a grass mat cover to the pillow is also very useful.

In addition, on hot days, people easily feel tired and want to take a nap in the afternoon. However, sleeping with the head drooping on the seat causes significant damage to the neck. Experts remind everyone that during noon or in the car, you can adopt a reclined position to rest, and make sure to find support for the cervical spine, such as placing a rolled-up piece of clothing or a U-shaped neck pillow behind the neck.

10. Use the computer less and exercise more In the treatment of cervical spondylosis, doctors often emphasize "physical therapy", which means exercise in simple terms. Local functional exercises of the cervical spine also belong to the category of physical therapy, but every part of the human body is closely related and there is no separate local health. Therefore, whole-body exercise will be more effective for rehabilitation and treatment of cervical spondylosis.

For patients with cervical spondylosis, activities such as playing badminton and swimming not only exercise the whole body but also have targeted benefits. 11. Do a 5-minute neck exercise. White-collar women usually maintain the same sitting posture during work, which can cause excessive burden on the neck.

12. Avoid lying down and reading books. It is not suitable to read books or watch TV in a half-lying, half-sitting position in daily life. The best lying position is supine, followed by lateral lying, and prone lying is not recommended. When lying on the side, it is recommended to frequently change the direction. For those who often experience stiff neck, adding traditional Chinese medicine ingredients such as angelica, astragalus, and licorice to the pillow can promote blood circulation in the neck. When sleeping, the blanket should not only cover the body but also the neck properly.

In summer, do not greedily seek instant coolness by facing the fan or air conditioner directly on your neck and back. Avoid sleeping in drafty areas to prevent neck muscle spasms caused by getting a chill. 13. Learn from the Da Peng's Wingspan When watching TV at night, you can learn the movement of Da Peng's wingspan to maintain a healthy neck. Stand upright and gently bend your waist to 90 degrees, spreading your arms to both sides, imitating the motion of Da Peng's wingspan in flight. However, do not lift your head and maintain this position for 5 minutes. This movement can help increase the flexibility of the muscles in your neck.

14. Dinner to nourish the kidneys As a busy white-collar worker, you may not have enough time to prepare a healthy and nutritious breakfast and lunch. Therefore, it is important to eat some nutritious food for dinner. According to traditional Chinese medicine, walnuts, goji berries, Rehmannia root, black sesame, and beef bones have the effect of nourishing the kidney essence. You can cleverly incorporate these ingredients into your dinner to strengthen your bones, protect your kidneys and spine.

15. Emotional control is very important. Research shows that people who are sensitive and irritable are prone to neurasthenia, which can affect the rest of bones, joints, and muscles. Over time, this can lead to neck and shoulder pain. Therefore, even in hot weather, it is important to pay attention to maintaining a healthy, happy, and peaceful state of mind to keep oneself away from cervical spine diseases.

If you want to know more information about this aspect, remember to bookmark and follow this site.