With more and more computer geeks working longer hours, more and more phubbing, and more and more people suffering from cervical spine problems, what to do about sore shoulders and neck? Look down!
Signs of cervical spondylosis
Always inscrutable frequent stiff neck, sleep in the middle of the night feel uncomfortable neck, wake up in the morning slouch, sleep seems to be more tired.
After sitting for a while, my neck and back ache. After a massage, it feels better, but after a few days, it starts to ache again.
My eyesight seems to be affected, and I can’t see things as clearly as before. Besides, my eyes are easily tired, afraid of seeing light, and I love tears.
Sometimes Feel dizzy, dizzy, palpitation, even the whole body uncomfortable, but do not know where the problem.
Treatment of cervical spondylosis
How to do when cervical vertebra appears problem? Let’s learn this method first. It can also lower blood pressure.
Source: Guizhou SATELLITE TV program “Health care”
To do this, gently stretch your head with your hand to one side and back, exhale, release, hold for six times on each side, then switch sides.
Every morning and evening, the left and right sides should be done 6 times, a total of 24 times. With long-term persistence, the symptoms such as stiff neck, unsteady walking, blurred vision and blood pressure regulation can be alleviated.
Neck massage
When cervical spine pain occurs in daily life and shoulder and neck fatigue occurs, attention must be paid to it instead of accumulating fatigue. I will teach you a simple and easy massage method to effectively relieve shoulder and neck fatigue.
Step 1: Massage neck muscles side by side with index and middle fingers to relax the muscles on both sides.
Step 2: Soothe neck muscles. Use index and middle fingers to rub the middle muscles from top to bottom.
Step 3: Hold the back of the head with both hands, massage the joint between the neck and the back of the head with thumb, massage this place can effectively relieve the headache.
Step 4: Use five fingers and massage the whole back neck from top to bottom in a large area. Stay for a while if you feel uncomfortable.
Step 5: Knead the joint between neck and shoulder, adjust the size according to the degree of muscle pain, can effectively relieve muscle tension, sore phenomenon.
Prevention of cervical spondylosis
Once cervical spine problems, will bring a lot of trouble to life, so in daily life, to maintain good habits, prevent cervical “disease”.
01
Keep your neck warm
In autumn and winter, keep warm and wear a scarf. Don’t let your neck and back catch cold.
02
Hot compress on a regular basis
Add a few salt in hot water, after towel is touched hot brine applies in neck place, hot apply 15-30 minutes, can improve blood circulation of neck back, alleviate the condition such as muscle stiff.
03
Exercise regularly
If you do not exercise for a long time, it will lead to malnutrition of cartilage tissue, resulting in the degeneration of cartilage tissue. Therefore, exercise should be carried out regularly, such as swimming, ball games, yoga, and so on, are conducive to maintaining the health of the cervical spine.
Finally, teach you a simple health exercise, do it every day can prevent cervical vertebra discomfort, and enhance the flexibility of cervical vertebra.
Step 1: Rub your neck with both hands
First, warm up. Press and pinch the neck continuously from top to bottom. Press and pinch 3 times each time. The movement should be gentle and gentle, press the pinch strength to continue to penetrate, can effectively relieve muscle stiffness, improve the neck blood circulation.
Step 2: Look left and right
Slowly twist the cervical spine to the right to the limit for 3 seconds. Remember not to force too hard too fast, the action must be uniform speed to ease.
Slowly twist the cervical spine to the left again. Hold for 3 seconds, keeping the shoulders still. Do 8 times on each side.
Step 3: Nod your head back and forth
Stretch your head forward to the limit and hold for 3 seconds. This motion should also be toned down uniformly.
Slowly stretch back to the limit and hold for 3 seconds. Before and after each do 8 times, the movement should be slow and slow again, slowly feel the stretch of the neck, exercise the flexure and extension function of the neck, especially suitable for long-term desk workers.
Step 4: The green dragon wagons its tail
This exercises the lateral flexion of the neck. Slowly turn your head to the right and stay at the limit for 3 seconds.
Slowly turn to the right again, stay for 3 seconds, do 8 times each. During the exercise process may appear small joint cracking sound, do not panic, this is a normal phenomenon.
Step 5: Rotate the shoulders and relax the neck
Palms down, hands on chest, first from front to back, then from back to front rotation, do 8 times in a row. This action relieves and releases pressure from the neck and shoulders by moving the soft tissue of the shoulders and cervical vertebrae.
Step 6: Head and palm
Clasp your hands and place them behind your neck. Press your hands forward and your head back. Repeat 8 times for 3 seconds.
Step 7: Neck contention
Place your left hand on your back and your right hand in front of your chest. Slowly push your palms out to the left and parallel, while slowly rotate your head to the right to the limit for 3 seconds.
Then do the reverse movement, this movement can effectively exercise the coordination of shoulder and neck muscles, and alleviate and prevent the occurrence of cervical spondylosis.
Step 8: Look up at your palms
Hold your hands together and slowly raise them over your head. This is a great way to stretch and relax your neck and back muscles. It’s very comfortable.
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