What are the methods of dumbbell exercises for cervical spondylosis?

Nowadays, with the increasing pressure of work, many people have some diseases of varying sizes. Cervical spondylosis is one of them. Cervical spondylosis is caused by long-term sitting and lack of cervical exercise, which causes cervical stiffness. This has a great impact on the patient's body. Severe cases can cause cervical pain. People with cervical spondylosis can reduce the pressure of cervical spondylosis through exercise. So what are the methods of dumbbell exercises for cervical spondylosis?

Many patients are very interested in self-treatment methods for cervical spondylosis, because self-treatment of cervical spondylosis can be performed at home, which is convenient and simple. However, many patients are not clear about the specific methods of self-treatment of cervical spondylosis. Here we will teach you a set of dumbbell exercises for self-treatment of cervical spondylosis. This set of dumbbell exercises is a self-treatment method for cervical spondylosis formed by authoritative doctors based on years of experience summary.

Dumbbell exercises for self-treatment of cervical spondylosis:

Section 1: Elbow flexion and chest expansion exercise. Preparation posture: Hold dumbbells in both hands and let them hang naturally, standing with legs apart.

Action: ① Bend your elbows and swing your arms back to expand your chest;

②Return to the ready position. Repeat 12 to 16 times.

Section 2: Diagonal hitting movement. Preparation position: Hold dumbbells in both hands, bend your elbows and place them on both sides of your chest, and stand with your legs apart.

action:

① Turn the upper body slightly to the left, and strike with the right hand diagonally to the left front

②Return to the ready position; ③-④Strike out with the left hand as above. Alternate left and right, repeat 6-8 times each.

Section 3: Straight arm abduction exercise. Preparation position: Hold the dumbbell in your right hand and stand with your legs apart.

action:

① Upper limb straight arm abduction to 90°

;②Return to the ready position;③-④Return with the left upper limb straight arm abduction. Alternate left and right, repeat 6-8 times each.

Section 4: Straight arm forward raising exercise. Preparatory posture: Same as Section 3. Action: ① Raise the right upper limb straight arm from front to upward; ② Return to the preparatory position; ③-④ Raise the left arm forward and upward, and return to the original position. Alternate left and right and repeat 6-8 times.

Section 5: Shrug exercise. Preparation position: Hold dumbbells in both hands and stand with legs apart. Action: ① Stretch your arms straight and lift your shoulders upward; ② Rotate your shoulders backward and lower them. Repeat 12-16 times.

Section 6: Exercise to stretch the shoulders, expand the chest and extend the back. Preparatory posture: Same as Section 5. Action: ① Stretch your arms outward, stretch your shoulders back, and expand your chest at the same time; ② Return to the ready position. Repeat 12-16 times.

The seventh section is the straight arm swinging forward and backward movement. Preparatory position: Same as Section 5, but with legs apart. Action: ①Swing the left and right upper arms straight forward and backward alternately at the same time; ②After repeating 6-8 times, switch the standing positions of the two feet and swing 6-8 times in the same way.

Section 8: Lateral head flexion exercise. Preparatory posture: Same as Section 5. Action: ① Flex the head and neck toward the left shoulder to the maximum extent possible; ② Return to the preparatory position; ③-④ Repeat ①-② to the right. Alternate left and right, repeat 6-8 times each.

Section 9: Head flexion and backward movement. Preparatory posture: Same as Section 5. Action: ① Flex the head and neck forward to the maximum possible range; ② Return to the preparatory position; ③ Stretch the head and neck backward to the maximum possible range; ④ Return to the preparatory position. Repeat 6-8 times.

Section 10: Head rotation exercise. Preparatory posture: Same as Section 5. Action: ① Rotate the head and neck to the left as far as possible; ② Return to the preparatory position; ③-④ Turn the head and neck to the right as ①-②. Repeat 6-8 times.

Key points for self-treatment of cervical spondylosis: When completing each section of the movement, the movements should be as accurate as possible; the weight of the dumbbells held in hand can be selected according to personal physical condition; the number of repetitions of each section of the movement can be increased or decreased according to the situation.

The above content is a detailed explanation of dumbbell exercises for self-treatment of cervical spondylosis. I hope that this method of self-treatment of cervical spondylosis can be helpful to you. I wish you a speedy recovery.

Although cervical spondylosis is very harmful, it can also be cured with a little attention. The first thing to do for cervical spondylosis is to move. Long-term inactivity or long-term rest will make the cervical spine more and more stiff, causing many unnecessary diseases. Therefore, cervical dumbbell exercises can reduce the stiffness of the cervical spine as necessary, and can also exercise your body's vitality.