The neck is stiff, it is difficult to look up, and the feeling is slowly affecting breathing. Lying down while sleeping feels uncomfortable, but I feel the strength in my neck is always there.

Methods of self-care for cervical spondylosis;

First, aerobics:

The method is: sit up straight, hands akimbo, and breathe slowly.

1. Slowly lower your head and keep your chin as close to your chest as possible.

2. Raise your head again and lean your head back as far as possible, so that there is an obvious squeezing feeling behind your neck.

3. Followed by the left and right heads, the earlobe is as close as possible to the left and right shoulders.

4. Turn your head left and right, and keep your chin as close to your shoulders as possible.

5. Turn the head clockwise or counterclockwise, with large rotation range and slow movement. Turn clockwise and counterclockwise, and each of the above actions can be repeated 8 times according to the beat. (Note: If cervical spondylosis has dizziness symptoms, be careful to do head rotation. )

6. Then pinch the neck and shoulder muscles with hands overlapping from top to bottom or from bottom to top for 1-2 minutes;

7. Then do chest expansion, elbow rotation and shoulder patting, stretch your arms horizontally left and right, stretch hard, hold your chest out, then bend your elbows, put your fingers on the shoulder on the same side, make circular motion with the tip of your elbow, rotate back and forth for 65,438+00 times, and pat your left and right shoulders alternately with your palm for 65,438+00-20 times.

Second, matters needing attention

1, suitable pillow

The height and hardness of the pillow have a direct impact on the cervical spine. The best pillow should be able to support the physiological curve of the cervical spine and keep it straight. The pillow should be elastic, and the pillow core should be kapok, hollow high elastic cotton or chaff. Accustomed to lying on your back, the height of the pillow is about 5cm (the height after compression); I am used to lying on my side, and my height is about 10cm. In supine position, it is best to pad the lower edge of the pillow on the upper edge of the scapula to avoid making the neck empty.

Step 2 keep your neck warm

Cold stimulation of the neck will make the muscles and blood vessels spasm and aggravate the stagnant pain in the neck. In autumn and winter, it is best to wear high-necked clothes; The weather is a little hot, so you should pay attention to prevent your neck and shoulders from catching cold when you sleep at night; In hot season, the air conditioning temperature should not be too low.

3. Correct posture

The main cause of cervical spondylosis is incorrect posture. Good posture can reduce fatigue and avoid injury. Bowing your head for too long will cause muscle fatigue, cervical disc aging and chronic strain, which will lead to a series of symptoms. The best working posture is to keep your neck upright, lean forward slightly, and don't twist or tilt; Working hours > 1h, you should rest for a few minutes and do some neck exercises or massage; It is not advisable to lean your head against the bedside or sofa armrest to read or watch TV.