Monday, June 22, 2020

Self-prevention and precautions of cervical spondylosis

With the acceleration of modern life and the popularization of electronic products, there are more and more people with neck and waist pain and discomfort. How much do you know about cervical spondylosis and prevention?

In the occurrence and development of cervical spondylosis, chronic strain is the primary culprit. Long-term local muscle, ligament, and joint capsule injuries can cause local hemorrhage and edema, inflammatory changes, and inflammatory mechanisms gradually appear at the site of the lesion and form bone Mass hyperplasia, affecting local nerves and blood vessels.

Prevention is very important, pay attention to the following points:

1. Strengthen the exercise of the neck and shoulder muscles. When you are idle, do the forward flexion, backward extension and rotation of the head and upper limbs, which can not only relieve fatigue, but also make the muscles develop and strengthen the toughness, which is beneficial to the neck section The stability of the spine enhances the ability of the neck and shoulder to adapt to sudden changes in the neck.

2. Correct bad postures and habits, avoid high pillow sleep, and don't shrug your head. To maintain the natural physiological curvature of the cervical spine. Choosing the right pillow is essential for the recovery of the cervical spine. In general, the pillow selection criteria for patients with cervical spine is that the pillow height should be 8-10cm, or calculated according to the formula: (shoulder width-head width) ÷ 2. The shape of the pillow is preferably an ingot shape with a low middle and high ends, because this shape can use the concave part in the middle to maintain the physiological curvature of the cervical spine, and can also play a relative braking and fixing role on the head and neck, which can reduce the For the abnormal movement of the head and neck during sleep, the length of the pillow is generally 10-16cm longer than the width of your shoulders.

3. Pay attention to keep the neck and shoulders warm, avoid weight-bearing head and neck, and avoid excessive fatigue.

4. Treat neck, shoulder and back soft tissue strains as soon as possible and prevent them from developing into cervical spondylosis.

5. Avoid contusion when working or walking, avoid head and neck injuries during sudden braking, and avoid falling.

Cervical Spine Exercise

One head swing: Two feet apart, stand naturally, arms down, swing 36 times to the left, then 36 times to the right, do not move.

Second turn head: Two feet apart, stand naturally, arms down, first turn 36 times from the left to the right, and then turn 36 times from the right to the left, the greater the angle, the better, but not too fast.

Three head extension: Posture same as above, extend the head forward 30 times.

Four shrugs: Two feet apart, shoulder width, arms down, body relaxed, shrugs 30 times.

This method relaxes the muscles and promotes blood circulation, strengthens the muscles and bones, and is easy to learn. Once a day, persevere, and you can get results.

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