Office cervical spine exercises

Cervical spondylosis is very common among some office workers, and these office workers mainly develop cervical spondylosis because they sit in the office for a long time and maintain the same posture. Therefore, in order to better prevent cervical spondylosis and prevent themselves from getting serious cervical spondylosis, some office workers will do some exercises to treat cervical spondylosis in their spare time. What cervical exercises can people who sit in the office do?

The main symptoms of cervical spondylosis:

Radiculopathy type: numbness, pain, and weakened grip in the palms or arms. Sometimes you even feel powerless to hold a cup. In severe cases, the pain makes it difficult to fall asleep all night.

Vertebral artery type: Symptoms are migraine, dizziness, or chest tightness and chest pain. Each attack of vertigo is related to neck rotation.

Sympathetic nervous system type: Clinical manifestations include a series of sympathetic nervous system symptoms such as dizziness, blurred vision, tinnitus, numbness of hands, tachycardia, and precordial pain.

Groups that are prone to cervical spondylosis

1. People who bow their heads to read books or sit in offices for a long time: Keeping the head and neck in the same posture for a long time will lead to local excessive movement, damage local ligaments, and easily cause cervical spondylosis.

2. Bad posture: lying on the bed watching TV, reading, using a high pillow, sleeping in a sitting position, etc. Sleeping in the car, the muscles are poorly protected when sleeping, and neck injuries are likely to occur when braking.

Cervical spine exercises

1. Rub your neck with both palms. Method: Rub your neck back and forth with your left palm, count to eight times silently, then start pinching the back of your neck, then switch to your right hand, which will help relax your neck.

2. Look around. Method: Turn your head 90 degrees to the left, stay for 3 seconds, then turn right, stay for 3 seconds, do two 8 beats.

3. Nod back and forth. Method: Stretch your neck forward as far as possible, stay for 3 seconds, then lean back, stay for 3 seconds, do two 8-beats.

4. Rotate your shoulders and relax your neck. Method: Place your hands on your shoulders with your palms facing down. Rotate your arms from back to front 20-30 times, then rotate right to front and back 20-30 times.

5. Neck strength. Method: Place your left hand behind your back and your right arm in front of your chest. Stand your palm up and push it parallel to the left while looking to the right. Hold for a few seconds and then switch hands.

6. Shaking your head. Method: Rotate 360 ​​degrees 5 times left and right, front and back, and then rotate in the opposite direction 5 times.

7. Head and hands fight against each other. Method: Cross your hands and place them tightly behind your neck, push your head and neck hard, and push your head and neck backwards, resisting each other 5 times.

8. Look up at your palm. Method: Raise both hands above your head, cross your fingers, palms facing up, raise your head and look up at the back of your hands, hold for 5 seconds.