Simple exercise methods for elderly cervical spondylosis

　　Cervical spondylosis is elderly It is a common disease, especially among people who work at desks or have a history of neck injuries. The aging and degenerative changes of cervical intervertebral discs are the fundamental causes of cervical spondylosis in the elderly.

　　For elderly patients with cervical spondylosis, choose appropriate exercise programs exercise It is not only a treatment method, but also an extremely important means of consolidating the curative effect. Exercise is sometimes better than medication. Because the cervical spine has the largest range of movement in the entire spine, it rarely has the opportunity to move to its maximum range in daily life. For elderly cervical spine patients, aging and degenerative changes in the cervical spine affect its physiological functions and cause a series of clinical symptom. Through exercise, the physiological functions of the neck of elderly patients can be enhanced and symptoms can be eliminated. The exercises to treat cervical spondylosis in the elderly are very simple, once a day in the morning and evening, about 10 minutes each time. The specific method is as follows:

　　Around the neck:

　　Take a standing or sitting position, relax and rotate your head and neck, alternating clockwise and counterclockwise directions. Do this 6 times in total.

　　Look up at the sky:

　　Take a standing or sitting position, put your hands on your hips, tilt your head and neck back and look at the sky, and gradually increase the amplitude. Wait for a few seconds and then restore. Do this 8 times in total.

　　glance right and left:

　　Take a standing or sitting position, put your hands on your hips, and rotate your head and neck to the left and right in turn. Whenever it reaches the maximum limit, it will turn back slightly and then exceed the original range. Both eyes should also look towards the back or above as much as possible. Turn 10 times on each side.

　　Neck and arm resistance:

　　Get into a standing or sitting position with your hands crossed tightly against the back of your head. Stretch your head and neck back hard, and use your hands to block it. Continue to fight for a few seconds and then restore it. Do 6 to 8 times in total. Another method is: take a standing or sitting position, hold your hands behind the head and pillow, and clamp the neck on both sides with your forearms. Turn your head and neck forcefully to the left, and at the same time resist it with your left forearm. Continue to resist for a few seconds, then relax and restore, and then do it in the opposite direction. Do each exercise 6 to 8 times.

　　Turning around and looking back:

　　Get into a standing position, lunge forward to the right, rotate your body to the left, and at the same time, lift your right palm as high as possible, stretch your left palm downwards, and look back at your left hand. After recovery, change to left front lunge, in the opposite direction and with the same movement. Alternate left and right for a total of 8 to 10 times.