Exercise prescriptions for spondylosis among white-collar workers?

In recent years, studies have shown that cervical spondylosis has a tendency to affect people younger and has become a common and frequently-occurring disease that endangers people's health. Due to the special position of the cervical spine, surgical treatment has certain risks. Therefore, non-surgical treatment is generally adopted, but the curative effect is often unsatisfactory. If you want to achieve the purpose of preventing and treating cervical spondylosis, you can do more exercises, but if you want to be effective, you must have perseverance and perseverance and insist on doing it every day.

When massaging the back of the neck, the patient should sit or stand, cover the back of the neck with the palm of one hand, separate the thumb from the other four fingers, and place them on both sides of the cervical spine, with the five fingers starting from the back toward the shoulder. Massage evenly and firmly from top to bottom, back and forth 20 to 30 times, for about 10 minutes. It has a good effect on relieving neck muscle tension, improving local blood circulation and shoulder joint function.

The patient stands with his head supported by both hands, his head slightly tilted back, his hands crossed behind his head (equivalent to the occipital tuberosity of the skull), lift his head and neck upward, open and relax, go back and forth 30 to 50 times, you can At the same time, cooperate with the chest tilt to move the upper part of the spine, thorax, shoulders and back, etc., to relax the joints.

The patient stands with Xiang Zhengli, hands on hips, feet shoulder-width apart, and upright naturally. Repeat the activity of looking up at the sky and looking down at the ground. It can enhance neck muscle strength, improve neck blood circulation, and relieve cervical muscle spasm. During the exercise, the chest should be kept still, and when raising the head, it should be raised as high as possible so that the objects above the head can be seen; when the head is lowered, the lower jaw should be retracted as much as possible so that the chin can touch the chest. Inhale deeply when you raise your head, and exhale deeply when you lower your head. The range of movements is from small to large, from slow to fast, as long as the patient can tolerate it.

Look back and look at the patient standing with his hands on his hips, his feet shoulder-width apart, his eyes looking straight, and his head and neck repeatedly rotating to the left and right. The range of activities should increase from small to large, but do not insist on increasing the range, and do not do too many times. Generally, 20 to 30 times is enough. Patients with vertebral artery type cervical spondylosis should not do this exercise, otherwise it may cause falls.

Patients with cervical scoliosis should stand with their hands on their hips and their feet shoulder-width apart, and perform side-bending activities of the cervical spine alternately to the left and right, back and forth 20 to 30 times. When doing activities, don't move too much, just be comfortable.

The patient stands with his hands on his hips, his feet shoulder-width apart, his neck stretched forward and turned sideways, and he peeks forward and below, just like peeking at objects on the seabed, alternating left and right, and repeats. When practicing evenly, the movements should be natural, continuous, and gentle, and the head and neck should always be kept in a forward flexion position.

The patient stands with his hands on his hips, his feet shoulder-width apart, and his head and neck are first circled clockwise for several weeks, then counterclockwise, or alternately in both directions. The speed of shaking the head should not be fast and the movement should not be large to avoid falling. Patients with vertebral artery type cervical spondylosis and patients after cervical spine surgery should use this method with caution. People with high blood pressure, cerebral embolism, anemia, and inner ear vertigo are prohibited from exercising with this method.