Nowadays, many office workers have a very high probability of suffering from cervical spondylosis due to sitting in front of the computer for a long time. There are also people in some professions who are also prone to cervical spondylosis, such as teachers, so in our lives What methods can be used to prevent cervical spondylosis? Next, I will give you a detailed introduction to the health exercises for cervical spondylosis. Let’s take a look at it together. I hope it will be helpful to everyone.
1. Healthy exercises for cervical spondylosis
Neck postures
Practice
Sit on a chair with your upper body upright and your hands natural Place on your lap.
Stretch your head forward, backward, left, and right as much as possible. Do this 2 times.
Relax your neck and turn your head clockwise or counterclockwise for 1 turn. Do this 3 times.
Office Yoga: Healthy Exercises for Cervical Spondylosis
Stand your neck upright, slowly turn to the left, exhale evenly while placing your chin on your shoulders, keep breathing evenly for 5 times, and slowly Slow restore. Switch to the right side and do it once, and do it twice on the left and right sides.
Efficacy
Stretching the head, neck and shoulders can treat cervical spondylosis and frozen shoulder.
Triangle Pose
How to do
Stand upright with your feet shoulder-width apart.
Inhale, open your arms and make them parallel to the ground.
Exhale, bend your waist to the left, place your left hand on the seat of the chair (you can also place your left hand on your left foot), and keep your arms in a straight line.
Turn your head to look at your right hand. After 5 to 10 normal breaths, slowly return to normal.
Office Yoga: Healthy Exercises for Cervical Spondylosis
Repeat on the other side, 2 times on each side.
Effects
This is an excellent exercise for the spine and back. It nourishes the spine and back nerves, strengthens the back, eliminates back pain, expands the chest, increases lung capacity, and reduces fat around the waistline. Triangle Pose is also a posture that stretches the muscles of the whole body, and the muscles of the whole body are also nourished.
Triangle Twist Pose
Instructions
Based on the Triangle Pose, slowly turn around and place your right hand on the seat of the chair on the left (or on your left foot) .
Turn your head and look at your left hand with both eyes. At this time, try your best to keep your hands, shoulders and back on the same plane.
After breathing normally for 5 to 10 times, slowly restore.
Repeat on the other side, 2 times on each side.
Efficacy
Same as triangle pose. Additionally, it increases flexibility in lumbar rotation.
Office Yoga: Health Exercises for Cervical Spondylosis
Chair Half Lotus Single-Leg Back Stretch Pose
Practice
Sit on a chair, Upper body upright.
Bend your left leg, place your left foot on the base of your right thigh, with the soles of your feet facing up, in a half-lotus sitting position (you can also place your left foot on the chair seat at the base of your right thigh), with your right calf perpendicular to the ground. .
Inhale and stretch your hands upward.
Exhale, lower your head, and stretch your hands forward.
Try to place the palms of your hands on the ground, inhale, and raise your head.
Exhale, relax and lower your head, place your upper body on your right thigh, breathe evenly for 5 to 10 times, and restore.
Repeat on the other side, 3 times on each side.
Efficacy
This exercise massages the abdominal organs, improves the function of the digestive system, regulates the stomach, and at the same time exercises and strengthens the back.
Office Yoga: Health Exercises for Cervical Spondylosis
Sitting in the office and working at work once made many people envious, but you can sit at your desk for long periods of time, staring at the computer and typing on the keyboard, and you are highly stressed. Condition, many diseases will sneak into the human body quietly, such as cervical spondylosis, lumbar disc herniation, lumbar muscle strain, cardiovascular and cerebrovascular diseases, diabetes, etc. The occurrence of these diseases is closely related to lack of exercise.
Chair Double Angle Pose
How to do
Separate your feet about 1 meter wide, inhale, put your arms on your lower back, and cross your fingers.
Bend over, raise your arms forward and upward, put your hands on the back of the chair, and breathe evenly.
After maintaining this position for 30 seconds, slowly restore it.
Close your eyes, breathe evenly, and relax your whole body for 30 seconds.
Repeat the entire exercise 3 to 5 times.
Efficacy
This is a method of stretching the arms and legs, nourishing the back, brain and eyes. It has a very good therapeutic effect on low back pain and frozen shoulder. .
Office Yoga: Health Exercises for Cervical Spondylosis
Standing Dance Pose
Practice
Stand behind the chair and hold the back of the chair with your left hand. Bend your right leg, inhale, and grab your right ankle with your right hand.
Exhale, slowly lower your upper body, raise your head, pull your right leg upward with your right hand, and breathe normally for 5 to 10 times, then slowly return to the state.
Repeat on the other side, 2 times on each side.
Efficacy
It strengthens muscle groups throughout the body and eliminates pain and stiffness caused by fatigue. It helps treat all types of back pain and more minor spinal injuries. When yoga practitioners do this posture correctly, they will feel that each spine is stretched, nourished and strengthened.
Chair Camel Pose
How to do
Keep your feet shoulder-width apart and hold the back of the chair with your hands from behind.
Exhale, slowly stretch your head, neck, and chest back, push your hips forward, and open your shoulders.
If you are sitting in the office now, you might as well practice it!
2. What are the symptoms of cervical spondylosis?
If you want to know the symptoms of cervical spondylosis, you should also check your blood pressure, because people with cervical spondylosis may have sudden increases in blood pressure. Many middle-aged and elderly people need to pay special attention to the increase or decrease, but don't worry about the coexistence of cervical spondylosis and high blood pressure.
In addition, experts in traditional Chinese medicine said that patients with cervical spondylosis may experience obstruction when swallowing, a foreign body sensation in the esophagus, and a few may experience nausea, vomiting, hoarseness, dry cough, and chest tightness. This is caused by esophageal stenosis caused by the bone at the front edge of the cervical vertebrae directly compressing the posterior wall of the esophagus, or symptoms of cervical spondylosis that can cause autonomic nerve dysfunction leading to esophageal spasm or excessive relaxation.
If you are also a patient with cervical spondylosis, you should exercise more and move your cervical spine. Do not sit or work for a long time. You should also pay attention to diet and health care. Do not overwork your neck and go out regularly. What are the symptoms of cervical spondylosis? Do you understand it all?