8 signals of cervical spine for help

When we are in a fixed position for a long time, the muscles are always in a tight state, which will affect the local blood circulation and make the muscles easily fatigued. In addition, the cervical spine itself has to support the weight of the entire head, the greater the angle, the greater the load, so that the phenomenon of degeneration appears early. In the long run, there will also be symptoms of cervical nerve root compression.

The pain is mainly in the neck and often extends to the shoulder blades or down to the arms and hands, stiffness of the neck, difficulty in turning, numbness in the hands or arms, and in severe cases, weakness in the hands or arms or muscle atrophy to prevent the occurrence of neck and back pain.

The main causes of cervical spondylosis are as follows:

1, long time low head sedentary

Long-term low head, muscle strain for a long time, easy to cause cervical disc protrusion, cervical instability, etc..

2, lying down to rest or nap

Lie on the desk at noon to take a nap, wake up the neck muscles sore, swollen, this is because the neck ligaments are always in a state of strain.

3, often cold

Cervical spine is particularly afraid of cold, will reduce the body's tolerance to pain, so that muscle spasm, lymphatic reflux slowed down, soft tissue blood back to the circle of obstacles, inducing cervical spondylosis.

4, unscientific massage

Blind, rough massage cervical spine will have adverse consequences, but increased cervical marrow injury.

5, like sitting on the sofa

The more tired you are, the more you have to keep the cervical spine and even the entire spine physiological curvature, nesting on the sofa will only aggravate the invisible damage to the musculoskeletal.

6, the wrong sleep position

The above-mentioned pillow is too high, too low and other poor sleep position. The brain at rest can not be adjusted in time, for a long time so that the cervical spine in a non-physiological posture is bound to cause paravertebral muscles, ligaments and joints of the balance disorders.

7, excessive exercise and labor

The right amount of exercise can help health, but more than the neck can tolerate the amount of exercise will lead to neck strain.

Such as head and neck centered inversion of the body, and continuous

dozens of times or more, the cervical spine can cause

The cervical joint capsule, ligaments, etc. can cause relaxation and weakness or increase the load on the cervical spine and cause cervical strain injury.

Today, we teach you a set of cervical spine health massage exercises: 1.

1、Shrugging movement

Sit with shoulders shrugged upward near the ears, maintain 10 seconds and then relax, a total of 10 times.

2、Cervical stretching

Sitting posture, eyes flat, head began to slowly turn to the left to the end, stop for 10 seconds after the end, and then slowly return to the middle, rest for 3 seconds and then start to turn to the right, each side repeated 15 times.

3, chin exercise

Sitting hands on the thighs, two to look flat in front, and then the whole head back to the flat, remember never to raise or lower the head, such a position to maintain 10 seconds after relaxation, rest 20 seconds before the next, a total of 15 times.

4、Push the wall to expand the chest

① Find a corner, open your hands and hold each side of the wall, shoulder height, feet upright.

② Step forward 1 step with your left or right foot.

③ Push your body weight forward and put your weight on your front foot. Shoulder blades back, chest expansion, hold for 15 seconds.

Five suggestions for preventing cervical spondylosis

① Change bad work and life habits: move your shoulders and neck; pay attention to correct sitting posture and keep your spine straight.

② Choose the right texture and height of the pillow: avoid pillow position too high, the height should usually be the same as the width of the shoulder, do not sleep on a pillow will damage the cervical spine.

③ Pay attention to the shoulder and neck warmth: Do not be cool in the summer heat, avoid fans and air conditioners blowing directly on the neck, and do not blow cold wind or rinse the head and neck with cold water directly after sweating.

④ Avoid neck trauma: Wear seat belts and avoid sleeping in the car to avoid injury to the cervical spine due to relaxation of the neck muscles when braking sharply.

⑤ Strengthen the exercise of the neck: Take part in swimming, badminton, tennis and other sports as appropriate. #Family Health Guardian