Sports therapy is a method that uses appropriate exercise to exercise the neck and other related positions and the body to improve the stability of the muscles. It can improve the function of each joint in the intervertebral body, increase the range of its activities, reduce nerve stimulation, and eliminate discomfort such as pain. Correct abnormal or deformed cervical vertebrae and correct bad posture. Prolonged adherence to this therapy can promote its adaptation to the compensatory process, thereby achieving the goal of consolidating efficacy and reducing recurrence.
Apply to the average person’s neck exercises, come check it out!
1. Press the back neck. Take the sitting position or the standing position with the palm of one hand and cover the back of the neck. The thumb is separated from the rest of the four fingers and placed on both sides of the cervical vertebra. All the fingers are repeatedly pressed repeatedly from top to bottom 20 times, then change to another Hand-operated only.
2. Both hands hold the skull. Take the standing position, the head slightly back and hold one hand on the back of the head, one hand on the lower jaw to lift the head and neck and then reset to repeat 30-50 times. During the period, you can collide with the chest and lean back to the upper part of the active spine and related parts, so that you can relax multiple joints.
3. Bow down. Take a standing position, put your hands on your waist, and open your feet and shoulders. Repeatedly look up at the sky and look down at the ground. During operation, the chest should be kept still. When lifting up, it should be lifted as much as possible until it can see the object above the head. When looking down, the lower jaw should be as close as possible to make the chin touch the chest. Take a deep breath when looking up and exhale when you look down. The range of motion is from small to large, from slow to fast. If you feel dizzy or stand up, you can sit and do it. This method can enhance the muscle strength of the neck and improve the blood circulation of the neck to relieve the cervical tendon.
4. Look around. It is advisable to stand, with your hands on your waist, your feet open and shoulder width, and your eyes flat. The head and neck are repeatedly turned to the left and to the right. Fan Wei is small, but it is not necessary to increase the number of times. It should not be too much, generally 20-30 times. Patients with vertebral artery type cervical spondylosis cannot use this method, otherwise they may fall.
5. Neck flexion. Take a standing position, put your hands on your waist, and let your feet go wide with your shoulders. The lateral flexion activities of the left and right cervical vertebrae were performed separately and repeated 20-30 times.
6. Stretching out to explore the sea. Take a standing position, put your hands on your waist, and spread your feet wide with your shoulders. Stretching the neck forward and sideways to peep into the front and lower, as if peeing at the bottom of the sea, alternating left and right, repeated. Exercise should be natural, continuous, and gentle, and the head and neck should always maintain the front flexion position.
[This article was originally produced by the new media of “Medical Glory” and the picture is from the Internet. Author Muzi seven, unauthorized, please do not reprint]