Support the head, improve the forward tilt of the neck, prevent cervical spondylosis, prevent hunchback ...
As a "low-headed family", will you be a little moved when you see such advertising words?
Recently, an "anti-head artifact" has become popular on major shopping platforms. It is like a neck support, which is worn directly around the neck to support the head, claiming to be able to improve and prevent various cervical spine problems.
Is this "artifact" useful in the end? "Life Times" (search for "LT0385" in WeChat to follow) interviews experts to interpret and teach you how to properly protect the cervical spine.
Experts interviewed
Su Hao, Associate Professor of the Key Laboratory of Sports and Physical Health of the Ministry of Education, Beijing Sport University
Yue Jianning, deputy chief physician of the Department of Pain, Xuanwu Hospital, Capital Medical University
Liang Ning, deputy chief physician of the Department of Orthopedics, The First Affiliated Hospital of Tsinghua University
Is the "anti-bowing artifact" useful in the end?
A simple neck support, one head stuck to the chin, one head supporting the collarbone. There are a variety of "anti-head" products, all of which claim to "improve the forward tilt of the neck" and "protect the cervical spine".
What role can this product play? Can I protect my cervical spine?
Draw the point
Chen Zhe, director of the Spine Center of the Second Affiliated Hospital of Zhejiang University of Traditional Chinese Medicine, believes that although this "artifact" design concept is feasible, the protective effect on the cervical spine is minimal. It can hold up the head and support the neck, but fixing a position for a long time will make the neck stiff.
Since the angle cannot be adjusted, it is impossible to adapt to the physical condition of all customers, and it is best not to wear it for a long time.
Doctors remind, especially for patients with cervical spondylosis, that it is necessary to consult the doctor's professional advice and wear a formal neck support.
The body comes with an "anti-bowing" function
The muscles of the neck are actually the "anti-head artifacts" that come with the body. Instead of relying on external forces, the stabilization system of the muscles themselves should be strengthened to protect the cervical spine.
Exercise experts recommend a set of training moves that can relieve neck stiffness and strengthen muscles.
Action 1: Shrug your shoulders and shrink your neck
The feet are separated and shoulder width apart, the head is straight, the arms are naturally perpendicular to the side of the body, the shoulders are slowly raised upwards as much as possible, and the cervical spine is retracted downwards, and it is relaxed and restored after 3 to 4 seconds.
Action 2: Pinch the spine and pull out the neck
The head is straight, the jaw is slightly retracted, the hands are crossed at the waist, the arms are forced backwards, try to make the two shoulder blades close to the spine, and the head and neck are pulled upwards, stationary force, and relaxed after 3 to 4 seconds.
Action Three: Scramble
The head is straight, the hands are crossed with ten fingers, the palm is placed in the middle of the back of the cervical spine (the physiological curvature of the cervical spine is normal, decreased or regurgitated) or the posterior occipital part (the physiological curvature of the cervical spine is increased), the cervical spine is opposed to the hands, the head remains still, and it is relaxed and restored after 3 to 4 seconds.
Action Four: Jaw-to-hand struggle
The head is straight, the palms of the hands are opposite, the jaw is supported, the jaw and the hands are confronted at the same time, the head remains stationary, and it is relaxed and restored after 3 to 4 seconds.
The above actions are done 20 times per group, 3 to 5 groups per day, which helps to enhance the strength of the neck muscle group and reduce the degeneration of the neck muscle group.
4 things to "decompress" the cervical spine
Many people are not unfamiliar with the feeling of neck pain, especially after watching TV for a long time, playing with their mobile phones with their heads down, and gently moving their necks is a burst of acidity.
Usually pay attention to doing 4 things to decompress the tired cervical spine.
Avoid bowing your head for long periods of time
A person's head weighs about 5 kilograms, and when leaning forward to look at electronic devices such as mobile phones, the head and neck are usually at a 60-degree angle.
At this time, due to gravity and leverage, the neck muscles have to bear more than 25 kilograms of weight, much larger than the head.
In order to protect the cervical spine, raise the mobile phone high when playing with the mobile phone; when looking at the computer, the display screen is higher, which is better for the cervical spine.
Get your neck moving
Being in the same position for a long time accelerates cervical degeneration, causing local soft tissue muscle damage. Take care to avoid bowing your head for a long time and relax your neck every 30 to 40 minutes.
If there is a problem of poor sitting and standing posture, you first need to correct the posture, do not have a chest arch, and avoid compressing the cervical spine.
Choose the right pillow
When sleeping, the height and softness of the pillow will affect the support of the cervical spine.
In order to ensure the physiological curvature of the cervical spine, the height of the adult pillow is 8 to 15 cm, one punch high when lying on the back, one punch and a half high when lying on the side; the softness and hardness are moderate, which can effectively support the cervical spine and release the pressure of the shoulder and neck muscles.
In addition to choosing the right pillow, the correct sleeping position is also very important, and it is generally recommended to lie flat or on your side.
Curled up to sleep is not recommended. When curled up, there is no support for the spine and neck, and the spine is subjected to a lot of force, which also compresses the chest and abdomen.
Sleeping on your stomach is not recommended. When sleeping on your stomach, your head will be tilted to one side, and the entire chest cavity will be under a lot of pressure, resulting in chest tightness, chest pain, breathing obstruction, heart discomfort and so on.
Hot compresses improve circulation
Before going to bed, apply a hot towel to the back of the neck and shoulders and back, and apply it warmly for about 30 minutes to improve blood circulation in the neck and back and relieve muscle soreness.
The temperature of the hot compress should not be too hot, and it is advisable for the skin to feel warm and comfortable. ▲
Editor of this issue: Yang Meng
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