Exercise tips for cervical spondylosis

This is the 4849th article of Da Yi Xiao Hu

Cervical spondylosis is a series of clinical symptoms and signs caused by degenerative changes in the intervertebral discs, bones, joints and ligaments, or degeneration induced or aggravated by strain, exposure to wind, cold and dampness, which leads to stimulation or damage to muscles, ligaments, nerves and blood vessels. Cervical spondylosis manifests itself as headache, dizziness, sore throat, neck and shoulder pain, limb pain or numbness, etc., which are more common in people who work with their heads down for a long time or watch computers or play with mobile phones for a long time.

The following exercises can be used to relieve the discomfort caused by cervical spondylosis.

1. Neck strength

Stand with your hands close to the outside of your legs, keep your feet still, and when your head turns to the left, your upper body turns to the right; when your head turns to the right, your upper body turns to the left.

2. Look up at the sky

Stretch your neck forward as far as possible, stay for three seconds, then lean back and stay for three seconds; do two beats.

3. Look back at the moon

Put your hands on your hips, turn your head and neck behind you, and look at the moon in the sky behind you.

4. "Rice" Exercise

Precautions

When doing the "米" exercise, you don't use your head to write the character "米", but rather move according to the structure of the character "米".

Each movement can be repeated four to eight times and done for about five minutes.

Health Guidance

1. Avoid working with your head down for long periods of time. When working at a desk, move your neck every 1 to 2 hours, such as tilting your head back, leaning your head against the back of the chair, or turning your head.

2. The seat height should be moderate, so that both feet can just touch the ground when sitting upright.

3. Avoid lying on the bed for a long time with your neck bent and your head tilted to watch TV or read.

4. When sleeping on your side, keep your head and neck in a straight line to avoid twisting. The pillow should be longer than your shoulders and the height should be the same as the width of one shoulder. When lying on your back, the pillow should not be too high (8-15cm is appropriate), it should be the height of a fist (standing upright), and the pillow should be placed behind your neck. The height of the pillow should be slightly higher than the head, which can help relax your neck and prevent it from hanging in the air.

5. Keep your neck warm to prevent invasion of wind, cold and dampness.

6. Take good care of yourself when riding in a car or doing physical exercise to avoid head and neck injuries. When driving or riding in a car, remember to fasten your seat belt or hold the handrail to prevent neck injuries caused by sudden braking, and avoid violent twisting of the head.

Author: Rehabilitation Department, Guanghua Hospital Affiliated to Shanghai University of Traditional Chinese Medicine

Wang Xiaonan Zhang Caihong Cheng Shaodan