What are the ways to protect the cervical spine?

I believe that many office workers suffer from neck pain, and stiff shoulders are also common. It will also cause stiff neck, which leads to cervical spondylosis. Therefore, everyone must pay more attention. Once you suffer from cervical spondylosis, if you do not protect your cervical spine in time, it will become more and more serious. So what are the ways to protect the cervical spine? Let’s learn together today.

1. "M" shaped bend. The neck circling method is not advisable. Circling the neck in all directions can easily cause cervical sprain because this movement is unconventional for the neck. He suggested doing a "M-shaped" neck flexion movement, with the following sequence for the "cross-shaped" flexion, i.e., bending the head forward D to reset D to bend to the left D to reset D to bend backward D to reset D to bend right D to reset; and then doing "left front bend D to reset D left back bend D to reset D right back bend D to reset D right front bend D to reset" in sequence. 2. Lower your head and stretch your neck muscles for 30 seconds. If you already have cervical spondylosis, you will feel uncomfortable when you tilt your head back. Avoid movements that make your neck uncomfortable. Coach Yang Hongjian said that in addition to improving the flexibility of the neck muscles, the strength of the neck muscles must also be strengthened. There are some special methods for strength training in this area, but for ordinary people, the function of strengthening the neck is usually achieved by exercising the trapezius muscles under the neck. If a person's trapezius muscles are weak, they are prone to hunching their chest, and the cervical spine is in a flexed position, which is prone to strain. To this end, he recommended three plans for practicing the trapezius muscles: Three plans for practicing the trapezius muscles 1. Upright rowing. Hold the dumbbells in your hands, stand with your feet apart, stand straight, chest up and head up, extend your shoulders back and lift your elbows, raise the dumbbells to your chest, and slowly lower them. Repeat this process. Do 20 times in the first set and 14-15 times in the second set. Be careful to keep your body upright, and don't use your waist to exert force. Instead, use the trapezius muscles between the two shoulder blades at the bottom of the neck. Exhale when lifting (when exerting force), and inhale when lowering. 2. Shrug. Shrug your shoulders up as hard as you can, trying to touch your ears, then lower them. Do 2 sets, a dozen times each. 3. Shoulder circle. Keep your upper body straight, let your arms hang down, stretch your shoulders back, and do circular movements centered on the shoulder joints. 2 sets, a dozen times each set. 4. Hang on the horizontal bar. Hold the horizontal bar with both hands and hang your body under the bar. Due to the effect of gravity, the spine and other joints are stretched.

Through the above introduction, I believe everyone has a certain understanding of how to protect the cervical spine. If you feel your neck starting to ache in the office, you should move around in time or stand up and walk around. Get some exercise. Just a little movement can relieve the cervical spine.

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