What exercise can prevent cervical spondylosis?

Long periods of desk work often cause cervical problems in many people at a young age. If they bow their heads for a little longer, they will suffer from symptoms such as neck pain and back pain. Severe cases may require traction, massage, acupuncture and other treatment measures, or even surgery. Therefore, cervical spondylosis often makes people turn pale. So, is there any exercise that can prevent the onset of this disease?

1. Lean forward and backward

Before doing the exercise, stand naturally, look straight ahead, place your feet slightly apart and parallel to your shoulders, and then put your hands on your hips. When doing the movement, first raise your head and lean back, while inhaling, looking up at the sky, and stay there for a moment; then slowly lower your head forward to your chest, while exhaling, looking at the ground. When doing this movement, close your mouth and keep your lower jaw as close to your chest as possible. After pausing for a moment, repeat up and down four times. The key to the movement is: stretch, relax, and slow down so as not to feel uncomfortable.

2. Raise your arms and turn around

Before doing the exercise, stand naturally, look straight ahead, keep your feet slightly apart, shoulder-width apart, and let your hands hang naturally. When doing the movement, first raise your right arm with your palm facing down, look up at your palm, then slowly turn your body to the left and stay for a moment. When turning, pay attention to turning your heel 45 degrees, leaning your body's center of gravity forward, and then turning your body to the right rear side. Inhale slowly while rotating, and exhale slowly while turning back. The whole movement should be slow and coordinated. When turning your neck and waist, try to turn until you can't turn it anymore. Stay for a moment, return to the natural position, and then switch to the left arm. When changing to the left arm, slowly press down the lowered hand along the ear. After changing arms, do the same thing again, and repeat back and forth twice.

3. Rotate left and right

Before doing the exercise, stand naturally, look straight ahead, keep your feet slightly apart and parallel to your shoulders, and put your hands on your hips. When doing the movement, first turn your head slowly to the left, inhale into your chest, straighten the right side of your neck, stay for a moment, then slowly turn your head to the left, exhale, straighten the left side of your neck, and stay for a moment. Repeat this alternating pattern four times. It should be noted that the whole set of movements should be relaxed and stretched so as not to feel dizzy.

For people who often work at a desk, it is best to relax for themselves after working for a period of time. They can insist on doing the exercises mentioned above and move their neck regularly, which can effectively prevent the occurrence of cervical spondylosis. And in cold seasons, you must pay attention to keeping your neck warm, as catching a cold is also a cause of cervical spondylosis.