How to exercise for cervical spondylosis? Exercises for cervical spondylosis

One of the biggest reasons for cervical spondylosis is long-term lack of exercise. If you want to get the best treatment for this disease as soon as possible, you must insist on exercising, otherwise everything will be in vain. The following exercise methods are all quite effective. Have you tried them?

1. Extend backward to touch the spinous process: Stand naturally, with the affected upper limb internally rotated and extended backward, bend the elbow and wrist, and touch the spinous process of the spine with the middle finger. Move from bottom to top gradually to the maximum limit and stay still. After 2 minutes, slowly return to the original position. Repeat this process and gradually increase the height.

2. Stand against the wall with elbows bent: Generally, when standing with your back against the wall, your upper arms will be close to your body and your elbows will be bent, using the elbows as a fulcrum to perform external rotation activities.

3. Rub the forehead with the elbow: You can stand or lie on your back, flex the elbow on the affected side, including the forearm forward and upward and pronated, and try to rub the forehead with the elbow.

4. Stand with arms extended: let your upper limbs hang naturally, straighten your arms, slowly extend your palms outward with your palms facing down, and lift them up with force. After reaching the maximum limit, stop for 10 minutes, then return to the original position and repeat.

5. Rest your head on your hands: Lie on your back, cross your fingers, palms facing up, and place them on the back of your head. First, bring your elbows in as far as possible, and then extend them out as far as possible.

6. Rotate left and right: Put your hands on your hips, first turn your head slowly to the left, inhale into your chest, straighten the right side of your neck, stay for a moment, then slowly turn to the right, exhale, straighten the left side of your neck, stay for a moment.

7. Lift shoulders and shrink neck: Stand naturally, look straight ahead, feet slightly apart, parallel to shoulders, and hands hanging naturally.

When doing the movement, slowly lift your shoulders and retract your neck as much as possible. After pausing for a moment, slowly and relax your shoulders and let your head and neck stretch naturally until you return to normal. Then sink your shoulders down with force and stretch your head and neck upward. After staying for a moment, relax your shoulders and exhale naturally.