(1) Go well.
Walking and standing in a relaxed state will naturally involve the spine and cervical vertebrae for no reason.
Correct walking posture: when standing, the whole body is slightly raised from the arch of the foot, that is, the abdomen is closed and the chest is lifted; Shoulders spread out and spread back slightly; Hands droop naturally; The jaw is slightly tightened, the eyes are straight, and a book is placed on the top of the head; The waist is tightened, the pelvis is raised, the leg muscles are tightened, and the inside of the knee is clamped to keep the spine in a normal physiological curve. From the side, ears, shoulders, hips, knees and ankles should be in a vertical line.
Correct stance: You can start training with your back against the wall and a book on your head. When walking, your hands are slightly tilted, your legs are clamped, your feet are as straight as possible, your heels land first, your feet land behind, and then your crotch is slightly twisted rhythmically.
(2) Sit tight
Sitting in the office, many people are used to hunching over their desks for a long time, which makes the cervical spine in a state of fatigue and the posterior cervical muscles in a state of rigidity, which violates the physiological curves of cervical lordosis and thoracic kyphosis.
When working, try to get close to the workbench and adjust the height of the tables and chairs to a comfortable state. Keep your waist straight and your shoulders spread back. Hips should fully contact the chair surface, and you can always rest on the back of the chair. During the intermission of work, you should lift your shoulders with breathing, raise your head and lean back for a while every 5~ 10 minutes, so that your head, neck, shoulders and chest are in a slightly tight normal physiological curve state to avoid excessive head and neck leaning forward or backward. White-collar workers who have the habit of writing with their heads tilted to the left or right should pay attention to correcting "head tilt" and slowly turn their heads for a moment every hour to eliminate muscle fatigue caused by "neck tilt".
(3) Have a good sleep
Sleeping posture varies from person to person. A good sleeping position should not only keep the physiological curvature of the whole spine, but also be comfortable and relax the muscles of the whole body. The chest and waist should be naturally bent, and the hips and knees should be flexed. At this time, the muscles of the whole body can be relaxed, so it is best to lie on your side or supine, not prone.
The bed is preferably semi-hard. Too soft makes people's center of gravity unstable, and when they turn over, their posture changes too much, but they are too tired, which will cause a state of low middle and high side due to the weight oppression of human body. It not only increases the tension of the muscles lying on the back, but also inevitably leads to the relative increase of the posture of the head and neck, which will lead to the perennial imbalance of local muscle ligaments, thus directly affecting the physiological curve of the cervical spine itself. Excellent, so that the weight is concentrated on two or three stress points, which is easy to oppress the local area and affect the blood circulation.
The length of the pillow is at least the width of three heads when sleeping on one's side, and the height is equivalent to from the junction of neck and shoulder to the outer edge of shoulder. When lying on your side, the head and neck should be in a straight line with the spine to avoid cervical lateral flexion injury. Commonly used pillow inner cores are: ① buckwheat husk: cheap and breathable, and the height of pillow can be adjusted at any time; ② Velvet: soft and breathable, and the height can be adjusted at any time; ③ Mung bean shell: It is not only good in ventilation, but also cool to relieve summer heat, but it is mainly used in summer. Others, such as duck feathers, are also good, but the price is higher. The pillow should not be too high or too low, and it is forbidden to "sit back and relax". The physiological position is better. Generally speaking, the height of a pillow should be 8- 15cm or calculated according to the formula: (shoulder width-head width) ÷2. In addition, the neck pillow can also play the role of self-treatment and prevention of cervical spondylosis.
(4) Practice well
1. Lie on the bed, hold your head up and chest out, and let both ends of your body leave the bed, so that you can exercise the muscles of your neck and waist.
2, the method of fighting deadlock
Cross your hands behind your head, push your hands forward, push your head back, confront for 3-5 seconds, then relax 10 seconds, and exercise several times a day for a few minutes at a time.
3. Six kinds of cervical self-health exercises;
Lean forward and backward, raise your arms, turn around, and rotate left and right.
Shoulder lifting and neck necking, swinging from side to side, wave bending and stretching.
4. Acupoint massage in traditional Chinese medicine
(1) There are three points on the back of the neck from the bottom of the skull to the upper part of the trunk at Bailao point. When you spare no effort to work, you might as well spend a few minutes massaging these three reaction points to immediately relieve cervical fatigue and relax the whole body. (Related acupoints: Fengchi)
(2) Put your fingers on the nape of your neck and gently rub the neck back and forth for 50 times. After the neck is burned, you will feel very relaxed and comfortable.