First, the prevention of cervical spondylosis
(1) Reading books on cervical spondylosis, mastering the means of preventing diseases.
(2) Keep optimism, establish thoughts with the difficult disease, and cooperate with doctors to reduce recurrence.
(3) Strengthening the exercise of the neck shoulders, when the work or more, the front and double upper limbs are flexible, consequent and rotational motion, which can relieve fatigue and make the muscles, and the increase in toughness, thereby facilitating The stability of the spine of the neck, enhances the ability of the neck shoulder to meet the neck
(4) Avoiding the bad habits of high-pillow sleep, high pillows, increase the stress of the cervical vertebrae, and accelerate the possible cervical fracture.
(5) Pay attention to keep warm to the shoulders, avoid the head and neck weight, avoid excessive fatigue, do not doze off when the car is taken.
(6) Early, completely treat the neck shoulders, back soft organization, prevent it from developing into cervical spondylosis.
(7) Prevent flash, contusion when working or walking.
(8) Workers of long-term volts should change the position of the head, and do the muscles of the muscles of the shoulders on time.
(9) Pay attention to the posture of the head, neck, shoulder, back, do not migrate shrug, talk, read the book to watch. To keep the spine hierarchical.
(10) Chinese medicine believes that walnuts, hawthorn meat, spring, black sesame, etc. have the function of supplementing kidneys, reasonable small amounts of taking a strong bone, delaying the role of kidney and joint degeneration.
Second, the bed of patients with cervical spondylosis
Various beds have their own advantages and disadvantages, and related to individual residential, climate, living habits, and economic conditions. However, from the prevention point of cervical spondylosis, it should be better than the condition of condition, which is conducive to keeping the spine balance. Therefore, selecting a flexible Simmond mattress on the bed. It can be adjusted as the spine.
Third, the pillow of patients with cervical spondylosis
The pillow is the main tool for maintaining the normal position of the header. This "normal" location refers to the physiological curve of the head neck itself. This weight curve ensures both the external muscle balance of cervical vertebrae, and maintains the studies in the spinal tube. Therefore, an ideal pillow should be required to match the cervical spine physiological curvature, soft texture, good breathability, low in the middle, and high endors in both ends. Because this shape can be used to maintain the physiological curvature of the cervical vertebrae using the middle depression, or the head neck can reduce the abnormal activity of the head neck in the sleep.
Second, it is also important to choose the contents of the pillow, commonly used: 1 buckwheat: low price, good gas, can adjust the high low of the pillow at any time. 2 Pluette: The texture is soft, breathable, can adjust the high and low at any time. 3 mung bean shell: not only good ventilation, but also cool, if you add appropriate amount of tea or mint, it is mainly used for summer. Others such as duck, etc., but the price is higher.
The pillow should not be too high or too low. Do not "high-pillow worry-free" with good physiological level, generally, the pillow is suitable for 8 ~ 15cm, or calculate according to formulas: (shoulder width - head width) ÷ 2.
Cervical pillows can also be prevented or therapeutic.
Fourth, sleep position in patients with cervical spondylosis
A good sleep position, which must maintain the physiological curvature of the entire spine, but also make patients feel comfortable, and can reach the mechanism of adjustment of the whole body muscles and easy to restore fatigue. According to this good position, you should keep your chest, waist, double hip and double knee in flexion, at this time, the whole body can relax, so it is best to take a side or supine, not illegal.
5. Cervical spondylosis dumbbell medical gymnastics (1) 扩 扩 扩 扩 扩 腿 宽 立 宽 立 自 宽 自 宽 宽 宽 立 立 宽 宽 自 自 然 然 自 自 自 自 自 自 然 下Repeated 12 to 16 times.
(2) Swing: The two legs are separated from the shoulder width, and the two hands holding dumbbell elbows are placed on the chest side. The upper body is slightly left, and the right hand will attack the left front, and the left and right alternate, each repeated 6 ~ 8 times.
(3) Side attack: The two legs are separated from the shoulder width, and the two hands holding dumbbells into the chest side, and the left hand holds the dumbbell to the right side, and the left and right alternate, each repeated 6 ~ 8 times.
(4) The upper attack, the two legs are separated from the shoulder width, and the two hands are placed on the chest on both hands, and the right hand holds the dumbbell upside down, and the left and right are alternate, each repeated 6 ~ 8 times.
(5) Stretching the arms: the two legs are separated from the shoulder width, the hands holding dumbbells, the right upper limbs are prior to raising, and the left and right repeat 6-8 times.
(6) shrugging shoulder: The two legs are separated from the shoulder width, and the two hands are dumbbells. The two arms are straight down, and the two shoulders struggled upwards, and the two shoulders moved down and put down, repeated 12 ~ 16 times.
(7) After the two shoulders, the chest is extended: the two legs are separated from the shoulder width, two hands holding dumbbells, two shoulders straight out, after the shoulders, while launching the chest, repeated 12 ~ 16 times.
(8) Swing before and after the arms: stand up before and after the two legs, the two hands have dumbbells, and the upper limbs are straight and then alternately swing, repeat 6 to 8 times, and the two legs interchange station will be positioned, while swinging 6-8 times.
(9) The head is flexible: the two legs are split with shoulder width, and the two hands have a dumbbell, and the head and neck is flexed, reaching the maximum range, and then rotate to the maximum range, alternate, repeated 6 ~ 8 times.
(10) Head and back: The two legs are separated from shoulder width, and the two hands have dumbbells, and the head and neck is exit, and the maximum range is as much as possible; the head neck is back to the maximum range, repeat 6 ~ 8 times.
(11) Head Rotate: The two legs are separated from the shoulder width, and the two hands have dumbbells. The head and neck rotates a week in the clockwise direction, and then rotates in the counterclockwise direction and repeated 6 to 8 times.
The above movements are gentle, and the rotation movements can be 1 to 2 times a day.
