Don't miss it if you have a bad cervical spine: raise your hand for 2 minutes a day, don't spend a penny, get through the shoulder and neck blockage, and relax your neck!
Cervical spondylosis has developed into a common occupational disease, sitting for a long time and improper posture, resulting in long-term uncoordinated force on the neck muscles, not only neck stiffness, limited activities, but also accompanied by symptoms such as dizziness, upper limb weakness, and finger numbness.
Many patients with cervical spondylosis have shoulder and neck discomfort and feel that it is good to take a break, but they do not know that the longer the delay, the more difficult it is to treat, and severe cases need to be treated by surgery.
Here I will share with you 3 small actions to self-test whether the shoulder and neck are healthy:
1. Touch the right ear from behind with your left hand and your left ear from behind with your right hand
If it can be done easily, there is no restriction on the forward movement of the shoulder joint.
2. Imitate the "raise your hand to answer the question" movement and raise your arms sideways until you are directly above.
If it can be done easily, it means that the abduction of the shoulder joint is no problem.
3. Put your hands behind your back and try to reach the middle of the spine with the tips of your hands.
If it can be done easily, it means that the function of the shoulder joint supination is fine.
If your activities are restricted, it is recommended that you pay more attention to it, do prevention as soon as possible, and share with you a set of cervical spine exercises that can be done at home, once a day, and the shoulder and neck will be much easier.
1. Look up at the moon
Cross your hands, palms up, and raise them above your head; Look up at the palm of your hand and hold for 5 seconds, do 30 times.
2. Look left and right
Turn your head 90 degrees to the left and stay for 5 seconds to return to the positive position, and turn 90 degrees to the right and stay for 5 seconds for 30 reps on one side for a total of 30 strokes.
3. Head and hand against each other
Cross your hands and place them on the back of your head and neck, and push your head and neck back to resist with your hands.
4. Neck struggle
The left hand is placed behind the back, the right arm is placed in front of the chest, and the palm of the hand is raised and pushed parallel to the left; Look your head to the right at the same time and hold for 3 seconds; Change hands and direction.
If the blockage is more severe, you can also focus on patting the large vertebral points and around the shoulders, and the neck stretching effect is better.
These movements, practiced every day, can soothe stiff neck muscles, and the shoulders and neck will be much easier. Healthier and happier every day!
