Cervical Rehabilitation Training for Self-treatment of Cervical Spondylosis

Drug therapy can fundamentally treat cervical spondylosis. It is recommended to cooperate with physical therapy.

Rehabilitation exercise can improve the blood circulation of the patient's neck and loosen the soft tissue with adhesion and spasm. Many movements in cervical spondylosis rehabilitation exercises have unique effects on cervical spondylosis; Those without cervical spondylosis can play a preventive role. 1. Neck struggle: bend your elbows, put your hands and fingers crossed on the back pillow, and spread your legs shoulder width apart. The head leans back hard, and both hands give the head some resistance at the same time. Repeat 12 ~ 16 times. "Neck and shoulder massage cream" can improve the nutrition of tissues around the focus, repair damaged tissues and nerve roots, promote the blood circulation and local metabolic function of the affected area, and promote the rehabilitation of muscle strain diseases such as cervical spondylosis, scapulohumeral periarthritis and lumbar muscle strain.

2. Looking back at the moon: your legs are shoulder width apart, your arms hang down naturally, your legs are slightly bent, your left hand is raised, your palm is behind your head, your right hand is behind your waist, your upper body leans forward 45 degrees, rotates left and right, and your head rotates backward and upward to make a full moon shape. Repeat 6 ~ 8 times.

3. External application of traditional Chinese medicine: External application has a good effect on cervical spondylosis. 4, support the sky and press the ground: stand side by side with your legs, your arms naturally droop, your right elbow flexes, your palms are up, your elbows are straight, and your palms are up; The left elbow is slightly bent, and the left hand is pressed down hard. At the same time, the head leans back and looks up at the sky, alternating left and right, repeating 6 ~ 8 times. 5. Stretch forward to explore the sea: spread your legs shoulder-width apart, put your hands on your waist, stretch your head and neck forward and turn to the lower right, and look down at the front. Alternate left and right, repeat 6 ~ 8 times. 6. Stretch your neck and pull out your back: your legs are shoulder width apart, your hands are waist high, and your head is stretched upward. For example, push the ball for 3-5 seconds each time, repeat 12- 16 times. 7. The golden lion shakes his head: his legs are shoulder width apart, his hands are inserted into his waist, his head and neck are relaxed, and he slowly moves in a wide circle, alternating clockwise and counterclockwise, 6 to 8 times each. The above methods are summarized by predecessors, which are time-consuming and extremely effective. Section 1: Stretching: (Standing or sitting)

1 Raise your hands with fists, hold out your chest and take a deep breath at the same time. Hold your hands straight above your head for 3-5 seconds, then slowly lower your hands from both sides, fall back to your side and exhale slowly. This action can be done 1-2 times; Pay attention to breathing, put aside other thoughts, and remember to control your body when you relax.

Pay attention to stretching your body, gently bend down 90 degrees, spread your arms like a Dapeng spreading its wings, but don't look up. The higher the better, stick to it for 5 minutes. This action can help you increase the toughness of your neck muscles.

Section 2: Shake your head: (You can stand or sit)

Note that this movement must be slow, don't shake your head aimlessly, and don't use too much force, otherwise it may cause damage to the soft tissue of the neck and make you feel dizzy. It is better to master the strength and angle of action naturally, and it is not far-fetched. The steps are as follows:

(1) Put your hands on your waist, turn your head to the left for 80-85 degrees with your neck as the axis, and then turn it to the right with your neck as the axis.

(2) Put your hands on your waist, straighten your head, lean forward about 45 degrees (bow your head), return to the middle position, then lean back about 45 degrees (head up) and return to the middle position.

(3) Put your hands on your waist, straighten your head, swing your head about 45 degrees to the left, then return to the middle position, swing your head about 45 degrees to the right, and then return to the middle position.

The above is an action cycle, repeated 4-8 times;

(4) Turn the head counterclockwise for 3 times, and return to the middle position (pay attention to deviate from the cervical axis by 40 degrees, not too big, and slow down), 1 revolution takes about 3 seconds; Then turn it clockwise three times and return to the middle position. The above is an action cycle, repeated 2-4 times, not too much;

(5) Hold your hands with your fingers crossed, place them at the back of your head and cervical vertebra, lean back and then lean forward. This action is repeated four times.

When it comes to cervical vertebrae, it is inseparable from lumbar vertebrae. When the lumbar spine is good, you can walk straight and sit straight. Slim girls are naturally loved by everyone and provide health protection for your beauty.

Section 3: rubbing the waist: (standing or sitting)

Put your palm on your waist, turn your left hand clockwise (and your right hand counterclockwise at the same time) 12 turn, then pause for 5 seconds, and then turn your hands in the opposite direction 12 turn. This action is repeated 2-4 times. After rubbing the waist, you will obviously feel the warmth of the waist, which is to dredge the stiff muscles and warm up for the later movements.

Section 4: Waist Twist: (Standing or Sitting)

Half-clench your hands, tighten them on your chest, spread your arms to both sides, and then twist your waist to the left and right. Repeat 8- 16 times. This can exercise the lumbar spine, increase flexibility and make the upper body more slender.

Part V: Fluctuation: (Standing or sitting)

(1) Keep your body straight, your hands droop naturally, your shoulders relax, and swing your left and right hands back and forth alternately when walking, making 8- 10 8 beats;

(2) Change the left and right hands to swing back and forth alternately, and do 8- 10 8 beats;

(3) Hands droop naturally, lift the right palm and pat the left shoulder to return to the original position, then lift the left hand and pat the right shoulder to return to the original position. Pat the shoulder board once, and do 8 beats 4-8 times repeatedly.

Section 6: Full-body (half-body) exercise: (Standing: full-body exercise; Sitting posture: half-length exercise) (pregnant women should not do this action)

(1) First, talk about the whole body movement. Because the whole body movements are relatively large, shy friends can do it in places where no one is around (such as bedrooms and bathrooms). They stand at attention, their hands droop naturally, their feet close together and relax. Then they crouched down slowly. When they reach the lowest point, put their knees on their chins, support their legs with their hands, pause for 3 seconds, and then stand up and do 8-65438 repeatedly.

(2) If you sit, you can only do upper body exercises: sit up straight, put your feet together, bend your waist forward slowly, hold your feet with your hands when your forehead reaches your knees, pause for 3 seconds, and then return to the correct position. Repeat 8- 16 times. This exercise can exercise the joints of the whole body and promote blood circulation. Obviously, full-body exercise is better than half-body exercise.

the first paragraph

Massage Baihui point: press the middle finger or forefinger on Baihui point in the middle of the highest part of the head, and massage for 20 ~ 30 times from light to heavy. Efficacy: strengthening the brain and calming the nerves, benefiting qi and strengthening the body.

the second part

Press the head: place the thumb on the temples on both sides of the forehead, and the other four fingers on the heads on both sides respectively. Rub your hands vigorously for 20 ~ 30 times at the same time. Efficacy: clear the brain, improve eyesight and refresh the mind.

the third part

Press and knead Fengchi point: press the thumb of both hands on the same side Fengchi point (the depression on both sides of the back of the neck), and stick the rest fingers on both sides of the head, and press and knead for 20 ~ 30 times from light to heavy. Efficacy: dispelling wind and cold, inducing resuscitation and relieving pain.

Section iv

Pinch the neck muscles: put the left (right) hand behind the neck, the thumb on the outside of the neck on the same side, and the other four fingers on the opposite side of the neck muscles. Put your hands together hard, lift the neck muscles upward and relax, and press down along Fengchi point to Dazhui point, repeating for 20 ~ 30 times. Efficacy: relieving spasm and pain, and harmonizing qi and blood.

Section 5

Press the shoulder well: press the left (right) finger belly on the opposite shoulder well point (the midpoint of the connecting line between Dazhui and acromion, at the shoulder muscle), and then press 10 ~ 20 times from light to heavy, alternately on both sides. Efficacy: dredge meridians, dispel cold and relieve pain.

Section 6

Massage Dazhui point: put the left (right) hand and four fingers together on the upper back, and massage Dazhui point (located at the gap below the largest vertebral body of the cervical vertebra in the posterior neck) repeatedly for 20 ~ 30 times until the local fever improves and the two sides alternate. Efficacy: dispel wind and cold, promote blood circulation and dredge collaterals.

Section 7

Pressing Neiguan and Waiguan points: Place the fingertip of the left (right) thumb on Neiguan point of the right (left) hand (2 inches above the horizontal line of the palm, between the two tendons), and place the middle finger on the opposite Waiguan point (opposite Neiguan point). At the same time, press and knead hard for 0.5 ~ 1 min, alternating hands. Efficacy: calming the heart and dredging the collaterals, widening the chest and promoting qi circulation.

Section 8

Kneading: Place the fingertip of the thumb of the left (right) hand at Hegu point of the other hand (that is, at the tiger's mouth), and rub the thumb vigorously 10 ~ 20 times, alternating hands. Efficacy: dispel wind, relieve exterior syndrome, enlighten and improve intelligence.

Section 9

Comb on the top of the head: put your fingers on the sides of your head slightly, and make a "comb" action from the front hairline to the back of your head with a little force, 20 ~ 30 times.