When I go to work, I sit in front of the computer for most of the day; after get off work, I lower my head and play with my mobile phone for several hours. The cervical spine of modern people is often tortured by pain.
Orthopedic experts such as Lou Siquan, chief physician of the Department of Orthopedics of Peking University Third Hospital, and Yu Jie, deputy chief physician of the Spinal Department of Wangjing Hospital of the China Academy of Chinese Medical Sciences, will teach you a set of simple and easy-to-learn "cervical spine rehabilitation exercises" to protect the health of the cervical spine.
A bad cervical spine affects the whole body.
The cervical spine is composed of seven bones, forming a heavy cross with the shoulders, supporting the heavy head. Injury to the cervical spine will trigger a series of "chain reactions" and affect the health of the whole body.
70% of headaches are related to the neck.
70% of headaches are related to the neck. They are called cervicogenic headaches. They manifest as unilateral or bilateral occipital swelling or pain behind the ears, which may be accompanied by nausea and vomiting, tinnitus, and eyes. Bloating, as well as changes in smell and taste, can easily be overlooked or misdiagnosed.
Insufficient blood supply to the neck can lead to dizziness.
Cervical spondylosis causes insufficient blood supply to the vertebral artery, which can lead to cervical vertigo, especially after neck movement.
Cervical vertebra misalignment leads to cervicothoracic syndrome
Cervical vertebrae bone hyperplasia, misalignment and instability, intervertebral disc herniation, etc. can lead to cervicothoracic syndrome, causing paroxysmal chest tightness, precordial pain, and suffocation.
Cervical spondylosis can cause dysphagia
This is because the upper end of the esophagus is adjacent to the sixth cervical vertebra, and the proliferation of the latter will compress the esophagus. If the hyperplasia of cervical vertebrae compresses the cervical sympathetic nerves, it will also slow down the peristalsis of the gastrointestinal tract and induce constipation and abdominal distension.
The neck is also a "signal light" for other diseases
Research by the American Sleep Association found that people with thick necks are prone to sleep apnea. In addition, some scholars have pointed out that the thicker the neck, the higher the risk of cardiovascular and cerebrovascular diseases and diabetes.
Cervical spondylosis likes to "settle accounts after autumn"
The autumn wind blows, and the cold is getting heavier. "The Yellow Emperor's Internal Classic" believes that "cold governs the contraction." The invasion of cold evil will cause local stiffness and blockage of Qi and blood, thus making cervical spondylosis come back.
Moreover, some people do not protect their cervical vertebrae well in the summer. For example, due to the hot summer, they frequently turn over and have stiff necks, take naps in wrong postures, stay up late more often, stay at home for long periods of time without being active, frequently blow air conditioners, take cold showers, etc., which can lead to cervical spondylosis.
Therefore, when the autumn wind blows, you should keep your neck warm to avoid wind and cold. At the same time, you must ensure adequate sleep and avoid the bad habit of sleeping on a high pillow. The pillow should not be too high or too low. The height of the pillow is about 8 to 15 cm, or the pillow height can be calculated according to the formula: (shoulder width - head width) ÷ 2. Patients with severe cervical spine degeneration need to avoid extreme forward bending and backward extension of the head and neck (such as riding a roller coaster, etc.), as well as avoid trauma.
Exercise can increase your physical fitness, exercise muscles, strengthen bones, and relax muscles under tension, thereby achieving the effect of preventing and treating cervical spondylosis. Playing badminton, swimming, Tai Chi, etc. are all good methods.
If you are too busy to spare much time for exercise, then "move" a little. Especially for people who have lowered their heads to read books and mobile phones for a long time, or stare at the computer for a long time, don't always maintain one posture, change it frequently. And try to stand up and move around every hour. When sitting, you can also lean back appropriately to protect the entire spine.
A set of "rehabilitation exercises" to develop a good cervical spine
Diseases can be treated in three parts and nourished in seven parts. Functional exercise is particularly important for the prevention, treatment and rehabilitation of cervical spondylosis. Here is a set of cervical spine rehabilitation exercises, but you must pay attention during the exercise:
At the beginning of each movement, relax the neck and shoulders, and slowly stretch the neck upward;
The movements are gentle and gentle, and the speed is similar to Tai Chi; the range of motion is: From small to large, keep within the physiological range, that is, forward flexion, back extension, lateral flexion of about 40 degrees, and lateral rotation of about 75 degrees;
The amount of activity is suitable for mild soreness and heat in the neck and shoulders, and tolerable pain. Avoid rapid, rapid movements. Extensive and excessive force;
The key to exercise is persistence. Each group takes about 10 minutes, 2-4 groups per day.
The specific rehabilitation exercises are as follows:
Forward flexion and extension
Slowly bend the neck forward, reaching the maximum range, hold for 5 seconds, and then return to the original position; Slowly tilt the cervical spine backward, reach the maximum range, hold for 5 seconds, and then return to the original position. . Repeat 10 times.
Rotate the neck and look at the heels
Slowly extend the cervical vertebrae upwards, rotate the head and neck to the left, look back and downwards with the eyes as hard as possible to look at the heel of the opposite side. When reaching the maximum amplitude, stretch the neck with force, hold for about 5 seconds, and then repeat the same action on the other side after restoring it. . Repeat 10 times.
Turn back and look at the moon
Rotate your head and neck to the left, look with your eyes 45 degrees to the left, back and up. When reaching the maximum amplitude, stretch your neck with force, hold for about 5 seconds, and then repeat the same action on the right side after restoring it. Repeat this 10 times.
fledglings take off
Stand in a standing position with your feet shoulder-width apart, hold your hands behind your back, and stretch backwards; at the same time, tilt your head and neck back as much as possible, and contract the muscles on your neck, shoulders and back for 5 seconds; then The muscles relax and return to their original position. Repeat this 10 times.
Rotate your shoulders
With your hands hanging naturally, move your shoulders from the neutral position to the back, back up, front up, and forward to the neutral position. Do a slow swing of 10 times to the maximum extent, and then slowly swing 10 times in the opposite direction from front to back.
(Source: Life Times, People’s Daily, Xinmin Evening News)
