1. Precautions
- Correct sitting posture: To prevent cervical spondylosis, the most important thing is to have a correct sitting posture to relax the neck and shoulders and maintain the most comfortable and natural posture. Office workers should also stand up and walk around from time to time, move the neck and shoulders to relax the neck and shoulder muscles.
- Movable neck: After working for about 1 to 2 hours, the head and neck should be turned forward, back, left and right for several times. The rotation should be gentle and slow to achieve the maximum range of motion in all directions. The fatigue of the cervical spine joints is relieved.
- Looking up and looking into the distance: When looking at objects at close range for a long time, especially those who are in the state of head down, it not only affects the cervical spine, but also easily causes visual fatigue, and even induces refractive errors. Therefore, whenever the desk is too long, one should look up and look into the distance for about half a minute. This not only eliminates fatigue, but also benefits the health of the cervical spine.
- Sleep method: Do not fall down while sleeping, and the pillow cannot be too high, too hard or too low. Pillow: The center should be slightly recessed, the neck should be fully in contact with the pillow and kept slightly back, not hanging. Those who are used to lying on the side should keep the pillow at shoulder height. When sleeping, don't lie down and read a book. Don't blow cold wind on the head and neck.
- Avoid injury: avoid and reduce acute cervical spine injury, such as avoiding heavy lifting, emergency braking, etc.
- Anti-cold and dampness: protect against wind, cold and dampness, and avoid wind-cold attack when bathing at midnight and early morning. Patients with cervical spondylosis are often closely related to seasonal climate changes such as wind, cold and humidity. The wind chill constricts local blood vessels and reduces blood flow speed, which hinders tissue metabolism and blood circulation. Wear a scarf or high-necked sweater when going out in winter to prevent the neck from catching wind and cold.
- Prevent infection: actively treat neck infections and other neck diseases.
2. Self-massage exercises to prevent cervical spondylosis
To reduce the occurrence of cervical spondylosis, not only should pay attention to correcting bad work and living habits, but also often do self-care massage after stressful work, which can relieve neck fatigue and prevent the occurrence of cervical spondylosis.
1. Massage Baihui:
Use your middle finger or index finger to press the Baihui acupoint in the middle of the top of the head, and knead it 20-30 times from light to heavy. Efficacy: invigorating the brain, calming the mind, replenishing qi and solidifying.
2. Press the head against each other: place the
thumbs of both hands on the temples on both sides of the forehead, separate the other four fingers, place them on both sides of the head, and rub both hands for 20-30 times at the same time. Efficacy: clear brain, improve eyesight, invigorate the spirit.
3.
Press and rub the Fengchi: Use the thumbs of both hands to press the Fengchi acupoints on the same side (the depression on both sides of the neck), and the other fingers are attached to both sides of the head. Press and rub 20-30 times from light to heavy. Efficacy: relieve wind and cold, resuscitate and relieve pain.
4. Pinch the
neck muscles: place the left (right) hand behind the neck, place the thumb on the outer side of the neck on the same side, and place the remaining four fingers on the opposite side of the neck muscles, put both hands firmly together, lift the neck muscles up and relax. Pinch down along Fengchi point to Dazhui point 20-30 times. Efficacy: antispasmodic and pain relief, reconciling qi and blood.
5. Press the shoulder well:
press the opposite shoulder well point (at the midpoint of the connection between Dazhui and the acromion, at the shoulder muscle) with the left (right) middle finger and the middle finger, and then press 10-20 times from light to heavy. Alternate on both sides. Efficacy: To clear the meridian and activate collaterals, dispel cold and relieve pain.
6. Massage Dazhui:
Place four fingers together on the upper back with the left (right) hand, and repeatedly massage the Dazhui points (located in the gap below the largest vertebra in the cervical spine of the back of the neck) 20 to 30 times each, until local fever is better , Alternate on both sides. Efficacy: Dispel wind and cold, promote blood circulation and clear collaterals.
7. Press the inner and outer gates against each other:
place the tip of your left (right) thumb on the right (left) Neiguan point (2 inches above the transverse palm, between the two tendons), and place your middle finger on the opposite side of the Waiguan point (Opposite to Neiguan Point), at the same time, press and knead forcefully for 0.5 to 1 minute, alternating hands. Efficacy: Ningxin and dredging collaterals, widening chest and promoting qi.
8. Pinch and knead
Hegu : Put the tip of the thumb of the left (right) hand on the Hegu point of the other hand (that is, at the mouth of the tiger), pinch and knead the thumb 10 to 20 times, alternating hands. Efficacy: Relieve the wind and relieve the surface, rejuvenate the body and refresh the mind.
9. Comb the top of the head: place
both hands and five fingers slightly on both sides of the top of the head, and do a "comb"-like movement 20-30 times from the front hairline along the top of the head to the back of the head. Efficacy: refreshing, clear brain and analgesic.
Rehabilitation exercises can improve the blood circulation of the patient's neck and loosen the soft tissues of adhesion and spasm. Those without cervical spondylosis can play a preventive role. Posture: feet shoulder width apart, arms drooping naturally, put the body
loose, two head, even breathing, standing, sitting can be.
1. Look left and right: turn your
head first to the left and then to the right, the amplitude should be large, it is better to feel soreness, 30 times.
2. Nodding
before and after : head before and then back, stretch the neck as far as possible when bending forward, 30 times.
3. Rotate your shoulders and relax your neck: place
your hands on both shoulders, palms down, and rotate your arms from back to front for 20-30 times, and then from front to back 20-30 times.
4. Shaking your head and shaking your head:
Rotate your head 5 times to the left, front to right, and then to the opposite direction 5 times.
5. Head and hand resistance:
cross your hands close to the back of the neck, push the head and neck hard, and push the head and neck backwards, resist each other 5 times.
6. Hold the sky
with both hands : raise your head with your hands, palms up, and look up at the back of your hands for 5 seconds.