Cervical spondylosis? What should I do if the neck is stiff and painful? Five actions can easily relieve it

In normal life, do you have such a situation:

When you get up in the morning, stretch out, twist your neck and you will make a “click” sound ;

Sitting at the desk for a long time, you will hear a “click” sound when you move your neck;

Every time we hear this sound, our necks feel overwhelmed.

Many people have the habit of moving joints. Especially cervical pain at work, lumbar pain after sitting for a long time, shoulder and arm pain after driving for a long time, warm-up before exercise…

< span>Twist and turn, and after making a clack, the whole person feels very comfortable. But some people think that when you twist your neck, you make a clicking sound, which is a cervical spondylosis, and you need to go and see it immediately.

It makes a rattling noise when I twist my neck, is it really cervical spondylosis?

Actually, the clicking sound is not only issued by cervical spondylosis.

A common cause of a cracking neck is the release of air bubbles. In bones, there is a substance called lubricating fluid between joints and joints, and its main components are water and macronutrients. Not only does it cushion shocks between bones, it also expels bone and cartilage debris from inside the joint.

In the lubricating fluid, some gases, such as oxygen and carbon dioxide, will run into it from time to time. These gases will form a small amount of bubbles. When the joints are moved, the gaps between the joints will expand and shrink back and forth, and the bubbles will be continuously squeezed.

During this process, if the air bubble is overwhelmed, it will make a clicking sound like a punctured balloon.

When exercising, the bones are dry-grinding when the blood is not smooth, so this is also a need for intense exercise. The reason for doing the warm-up.

When the neck is twisted, it makes a clicking sound. The most important thing to be vigilant about is the following situation-Our necks can normally go up and down Flexible left and right rotation, no sound. But when you make actions that go against the normal physiological bending, such as bowing your head for a long time, the cervical spine is opposite to the normal physiological bending, which will easily lead to cervical spine deformation.

This kind of clack sound, in the early stage, is only a feeling of stiffness and soreness in the neck, shoulders and back. At this time, massage, massage, etc. can be used to relieve and gradually relax the cervical spine.

After a long time, it will develop into cervical spondylosis, which affects our sympathetic nerves, and even requires medical treatment or even surgery.

Once the physiological curvature of the cervical spine becomes straight, it is irreversible. .

Five steps to relieve neck discomfort

These movements are for specific situations or rehabilitation recommendations, starting slowly each time An action, if it causes pain, stop immediately.

1, neck sag and backwards

This stretch also acts on The front and back of the neck to increase flexibility and movement.

  • standing or sitting on a chair. Slowly tilt your head forward until your chin touches your chest.

  • Hold this position for 5 to 10 seconds. Then relax.

  • Then, tilt your head back slightly and hold this position for 5 to 10 seconds.

  • Repeat the stretch five times in each direction.

2. Head Tilt

This action stretches sides of the neck.

  • standing or sitting on a chair. Slowly tilt your head to your right shoulder while keeping your left shoulder down.

  • Hold this position for 5 to 10 seconds, then relax.

  • Repeat on the left side, tilting the head toward the left shoulder and down the right shoulder.

  • Hold this position for 5 to 10 seconds.

  • The whole process is repeated five times.

3. Neck Rotation

This is also a neck exercise A great way to side the part.

  • Sit on a chair or stand. Slowly turn your head to the right, keeping your chin parallel to the ground.

  • Hold this position for 5 to 10 seconds, then return to the neutral position to relax.

  • Slowly turn your head to the left and hold for 5 to 10 seconds. Then return to the center.

  • Repeat five times on each side.

4, necked

needs should feel the back of the neck stretch.

  • Sit on a chair with shoulder blades retracted and head straight.

  • Retract your chin as if you were doing a double chin.

  • Hold this position for 5 to 10 seconds while feeling a stretch in your neck.

  • Relax back to the starting position. Then repeat five times.

5, Shoulder Rings

When focusing on the neck Don’t neglect your shoulders when you’re active, because exercising your shoulders also strengthens the muscles that support your neck.

leftpadding li>

Shoulder rotation is a basic, simple exercise that maintains mobility in the shoulder and neck joints.

  • Sit or stand with your feet shoulder-width apart.

  • Smooth up and down rotation of your shoulders p>

  • Rotate clockwise five times. Then rotate the shoulder counterclockwise five times.

  • p>

    At first, it may feel like you can only do one or two repetitions. As you get used to these movements, you should be able to gradually increase the number of repetitions.

    The first time you try an unfamiliar exercise, it can be a little uncomfortable, but it should never be painful. If any movement causes the body Injury and pain, please stop and see a doctor for a detailed examination.

    Source: Tengkang Pain Rehabilitation, Seeking a Doctor 160

    Copyright It is owned by the original author, if there is any infringement, please contact us in time, we will delete it immediately, thank you