The battle to protect the cervical spine begins during class breaks! The scientific magic of health exercises and the wave of health

In the modern learning environment, long periods of sitting and studying and frequent use of electronic devices keep the cervical spine in an unnatural bent state for a long time, increasing the risk of cervical spine diseases.

Recently, the Spine Surgery Department of Hunan Hospital of Integrated Traditional Chinese and Western Medicine (Affiliated Hospital of Hunan Institute of Traditional Chinese Medicine) and the Youth Cadre Training Class of Hunan Provincial Party School held a cervical spine health exercise activity during the break at Hunan Provincial Party School.

During the activity, Wu Fang, attending physician of the Department of Spine Surgery at Hunan Provincial Hospital of Integrated Traditional Chinese and Western Medicine (affiliated hospital of Hunan Provincial Institute of Traditional Chinese Medicine), demonstrated the cervical spine health exercises during the class. At the same time, Li Xingyu, head nurse of the Department of Spine Surgery, taught everyone the "neck protection tips": sit upright every day, look up and look far to keep your mind clear; protect your neck from cold and keep warm, get enough sleep to be at peace; avoid injuries and follow the rules, so that your cervical spine is strong and happy! It was well received by the students.

1. What are the benefits of cervical spine exercises during class breaks?

Feng Shuaihua, deputy chief physician and head of the Department of Spine Surgery , said that the "cervical spine health exercise during class breaks" is simple and easy to learn. It only takes a few minutes and can be done during busy study breaks or work breaks. It can not only effectively improve blood circulation in the neck and relieve muscle tension, but also improve cervical spine flexibility. It can make our study more efficient and our life healthier.

2. What are the preparatory postures for cervical spine exercises during class breaks?

Find a comfortable position to stand or sit upright, make sure your feet are flat on the ground, your back and neck are naturally straight, your eyes are looking straight ahead, and your muscles are relaxed.

3. What are the specific steps of cervical spine health exercises during class breaks?

Section 1: Look up at the sky : straighten your elbows, raise your hands above your head, tilt your head back, and look at the backs of your hands. Hold this position for about 5 seconds. Be careful not to use too much force to avoid straining.

Section 2: Rotate your shoulders and relax your neck : Place the palms of both hands on the shoulders on the same side, then rotate from back to front, and then from front to back. Do not shrug your shoulders and do not move too fast. Repeat 20 times in each direction.

Section 3: Swing left and right : Relax your shoulders and lower them, slowly tilt your head toward your right shoulder and hold for 5 seconds, then return to the middle position, and then tilt toward your left shoulder, moving slowly. Similarly, switch to the right side and bring your right ear close to your right shoulder, holding for the same amount of time.

Section 4: Bend forward and lean back : Put your hands on your waist, relax your shoulders, look down at the ground and bring your chin closer to your chest, then return to the middle position, then look up and lean back.

Section 5 : Neck strength : Put your left hand behind your back, put your right hand in front of your chest, stand up your right palm and push it parallel to the left. At the same time, turn your head to the right and hold for 5 seconds, then switch hands. Do not rotate your body.

Section 6 : Neck and hand resistance : Cross your hands and place them close to the back of your neck, then push your neck forward while pushing your head and neck backward, exerting force on each other, and hold for 5 seconds.

Step 7 : Rub your neck with both hands : Relax your neck, rub your palms together to warm them up, then place one palm on the back of your neck and rub it back and forth. Hold for 5-8 seconds, then switch to the other hand.

Experts advise

Feng Shuaihua, deputy chief physician and head of the Department of Spine Surgery at Hunan Provincial Hospital of Integrated Traditional Chinese and Western Medicine (affiliated hospital of Hunan Provincial Institute of Traditional Chinese Medicine), reminds: Take care of your cervical spine, start from now, during breaks, decompress your cervical spine, and add points to your health. Let everyone move forward in the best physical condition on the road of learning and growth.

Hunan Medical Chat Special Author: Li Xingyu, Department of Orthopedics II (Spinal Surgery), Hunan Hospital of Integrated Traditional Chinese and Western Medicine (Affiliated Hospital of Hunan Institute of Traditional Chinese Medicine)

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(Edited by Wx)