What are the correct postures and movements of cervical spondylosis?

Bad working posture is not only easy to get tired at work and reduce work efficiency, but also one of the important reasons for the occurrence, development and recurrence of cervical spondylosis. It is generally believed that the most close and direct factor related to cervical spondylosis is long-term bowing, that is, the cervical vertebra is in flexion position or some specific positions for a long time, which increases the pressure in the intervertebral space and causes a series of diseases. 1. Change the head and neck posture regularly: that is, if an occupation needs to rotate in a certain direction or be relatively fixed for a long time, you can rotate the head and neck in the opposite direction every once in a while.

2. Regular farsightedness: After seeing things at close range, look up and farsightedly for about half a minute, and then continue to work after eye fatigue is eliminated. This is beneficial to relieve the chronic strain of cervical vertebra.

3. Adjust the height and inclination of the desktop or workbench: prevent the head from being stretched or neck-bent for a long time, and keep the head, neck and chest in normal physiological curve standards in principle; The height ratio between the desktop and the chair can be raised or lowered to avoid excessive backward or forward bending of the head and neck; In addition, customization and desktop are 10? ~30? The inclined working board is more conducive to the adjustment of sitting posture.

4. Activities during rest: Don't stay in a certain posture for a long time in any work, and you can fully exercise for at least 5 minutes every 2 hours. It is very helpful for everyone to take corresponding activities according to their own specific conditions, which is helpful to the cervical vertebra and the whole body joint system. For long-term desk workers, every 1 ~ 2 hours, the head should be purposefully rotated left and right several times, gently and slowly, in order to achieve the maximum range of motion in this direction; Or do a shoulder pinching exercise, slowly tighten the shoulder for 3 ~ 5 seconds, then hold the shoulder upwards for 3 ~ 5 seconds, and repeat for 6 ~ 8 times; You can also use two tables, put your hands on the table, fly your feet back, hold on for 5 seconds, and repeat 3 ~ 5 times.