Neck pain, neck stiffness? A set of the most complete cervical spine exercises
No matter whether life is smooth or low, whether the mood is bright or low, a healthy body is always everyone's most precious wealth.
However, because of the fast pace of life and the high intensity of work, we bury our heads in work during the day and lower our heads to brush our phones at night. Because of this, more and more people are suffering from cervical spondylosis, and they are getting younger and younger.
In fact, it will endanger the whole body...
The cervical spine consists of seven bones that form a cross with the shoulders, supporting and coordinating human activities.
The injury of the cervical spine is irreversible. If you do not pay attention to the protection of the cervical spine, it is easy to cause complications and even life-threatening!
So how do you know if you have cervical spondylosis?
A simple little test can be done: slowly tilt your head back, turn left and then right.
If you feel that your neck is sore, stiff, or even makes a "click" sound when doing this action, you must be careful. This is your cervical spine issuing a "damage warning"!
Learn about the cervical spine age self-assessment method:
There are more than 70 patients with cervical spondylosis in 100 people in China, and the initial symptoms of cervical spondylosis are mild and easily ignored.
Here are the five stages of cervical spondylosis, come and see which stage you are in:
The first stage: soreness, discomfort, pain and fatigue
The earliest symptom of cervical spondylosis is neck soreness and discomfort. Pain occurs in severe cases, and is more pronounced when bending over.
If you have this situation, it means that the muscles and fascia of the cervical spine are already in a very tired state, so be careful!
The second stage: curvature change, posture solidification
When the cervical spine is in an abnormal state for a long time, the physiological curvature of the normal forward bending will gradually become straight, and the neck will feel abnormally stiff.
Sometimes I find a bulge on the back of my neck, especially when I bow my head.
If you feel that it is comfortable to keep your head bowed and hunched over, but it is not suitable for you to deliberately correct it to a normal posture, it means that you are in the second stage.
Stage 3: Dizziness, tinnitus, grogginess
If you usually have symptoms such as dizziness and tinnitus when you turn your neck, turn your head, or lean back, it means that you have reached the third stage.
Stage 4: Numbness in hands and feet, pain in limbs
If you have frequently experienced upper limb radiating pain, hand numbness, leg numbness, and weakness recently.
Especially if the leg numbness has reached below the knee joint, or even the soles of the feet, you may have reached the fourth stage, and you must go to a regular hospital for relevant examinations.
Stage 5: clumsy movements, unsteady walking
If you find that your recent actions are getting more and more "clumsy", such as being unable to button up with one hand, holding your job, writing more and more, and walking like stepping on cotton, it means that you have reached the fifth stage of cervical spondylosis .
Daily cervical exercise is particularly important for the prevention, treatment and rehabilitation of cervical spondylosis.
Here is a set of cervical rehabilitation exercises for you. Do it slowly and don't use too much force, otherwise it will be counterproductive~
- Rub the neck with both palms
Rub the neck back and forth with the left palm, meditate 8 times in the mouth, start pinching the back of the neck, and then switch to the right hand. Repeat 10 times.
- Look left and right
Turn your head 90 degrees to the left, hold for 3 seconds, then turn right, hold for 3 seconds, and repeat 8 times on each side.
- Shaking his head
Rotate 360 degrees to the left 5 times, and then rotate 5 times in the opposite direction.
4, flexion and extension
Slowly bend the neck forward to the maximum, hold for 5 seconds, and then return to the original position; slowly tilt the cervical spine back to the maximum, hold for 5 seconds, return to the original position, and repeat 10 times.
Daily protection of cervical spine
After cervical spine problems, most people realize how fragile their bodies are. Although swimming, massage, playing badminton, etc. can alleviate shoulder and neck problems, these items also have high requirements on venue and time. Must be suitable for everyone.
Recently I stumbled across a stylish and practical tool -
The cervical spine massager massage hot compress multi-functional massage pillow, it is not only a cervical spine massager, but also a multi-functional massage pillow, convenient and comfortable, easy to relieve the problem of cervical spine soreness
16 dummies kneading and massage
16 large and small massage heads, arranged scientifically, the use of mechanical massage is no longer monotonous and old-fashioned, and the massage techniques are rich and varied, effectively releasing pressure.
wavy curve design
It is more suitable for the cervical spine, the back of the head bears weight, and you can relax and enjoy.
Waist curve, the same fit
The physiological curve of the lumbar spine is the first line of defense for the lumbar spine. Sitting for a long time, standing for a long time, bending over and bearing weight will degenerate the physiological curve of our lumbar spine, which will lead to various lumbar spine problems. , make life more comfortable.
Upgrade the three-speed intensity adjustment
Three levels of strength, there is always one that suits you. Low-grade: soft strength, suitable for the elderly; mid-grade: sufficient strength, suitable for people who are tired from work; high-grade: strong strength, suitable for people who sit in the office for a long time.
There is no end to the stillness, the children sleep peacefully
It adopts high-quality silent motor, high performance and strong power, made of pure copper, and the noise is less than 50Db.
Intelligent temperature sensor heating, assist massage
When the machine is working, the intelligent temperature-sensing constant temperature heating will give you warmth and achieve the effect of hot compress. There is also a magnet-assisted massage, allowing you to gradually relax your body and mind.
As one of the two major hubs of the human body, the cervical spine is the hub connecting the head and the body, and the only channel for nerves and blood vessels. It plays a vital role in the health of the human body, but it is easy to attract enough attention and protection. Cervical vertebra problems caused by prolonged sitting and poor sitting posture have become a common problem for many office workers.
prepare a
The cervical spine massager massage hot compress multi-functional massage pillow is also a good choice. No matter the cervical spine discomfort caused by overtime at work or mobile games, you can bring a comfortable massage experience to the cervical spine at any time and relieve the cervical spine discomfort. It is a daily cervical spine maintenance item worth having.
Pay more attention to these two things
- Cervical spondylosis that is not necessarily possible to play with a mobile phone, the key is how to hold the mobile phone?
Don’t lower your head when you play with your phone. Make sure your phone and eyes are close to normal when you play with your phone, because when you lower your head to play with your phone, the muscles in the front and back of the cervical spine are always in a tight state, that is, a rigid state, which will cause local muscle strain for a long time!
- How to put pillows?
Too high or too low is a kind of injury to the cervical spine, because too high or too low, the local muscles are in a tense state, and the muscles are not relaxed. This is why the cervical spine feels uncomfortable after getting up.