Many office workers are deeply troubled by cervical spine problems, which are caused by the need for a long period of sitting and lying down during the office, coupled with many people maintaining a posture for several hours and some poor sitting postures. What should I do if my neck is sore and uncomfortable? Today, Li Weixin, director of the Neurosurgery Spine Group of Tangdu Hospital of the Air Force Military Medical University, will introduce a group of very simple and easy-to-learn cervical spine exercises, which can be practiced between our work, come and learn together.
Before doing it, let's take a look at the precautions for cervical spine exercises:
● 1, do cervical spine exercises of the range of action, action time, number of action groups, etc. have requirements, the action should be in place, slowly carried out, the amplitude should not be too large and too strong.
●2. Cervical spine exercise is only suitable for healthy people and patients with mild cervical spondylosis.
●3. If there is dizziness, headache and other discomforts during the cervical spine exercise, the exercise should be suspended.
●4. It is forbidden to exercise during the painful period of cervical spondylosis or severe pain in the neck and shoulder.
●5, if you have severe neck pain or some numbness pain in the hands and arms, walking and stepping on cotton and other suspected cervical spondylosis symptoms, then do not do cervical spine exercises, be sure to go to a regular hospital for examination and receive formal treatment.
Suitable for office workers cervical spine exercises, let's practice together!
1 The first movement, hands on the sky.
Cross your hands with ten fingers and lift them upwards, perpendicular to the horizontal ceiling. The arms are located on either side of the ears, while looking up at your own hands. This action lasts 20 seconds.
2 Second action, shoulder to shoulder and bow your head.
Cross your arms with both hands, then try to lower your head as much as possible, so that your jaw touches your sternum as much as possible, depending on your comfort. This action lasts for 10 seconds.
3 The third action, pulling left and right.
The head is in a neutral position, then hook the right ear with our left hand and pull horizontally to the left for 10 seconds. Then switch to the other side, and the length of the pull is also 10 seconds.
4 The fourth movement is called neck support
Cross your hands with ten fingers and place them behind your neck for 20 seconds.
Take these four movements as a group, and do 2-3 groups in the morning and evening. The neck muscles can be well relaxed. Insisting on daily practice can play a role in preventing cervical spondylosis.