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颈椎病有很多自我锻炼方法,且简单易行,随时随地都可以做,徒手操就是一个很不错的选择,具体有如下6个动作:与项争力两肘屈曲,双手十指交叉抱头后枕部,两腿分开与肩同宽。头用力后仰,双手同时给头一定的阻力。坚持10秒放松2秒,重复12次~16次。回首望月两腿分开与肩同宽,两臂自然下垂,两腿微曲,左手上举,手掌置头后,右手背置腰背后,上体前倾45°,左右旋转,头随旋转向后上方做望月状,重复6次~8次。
Cervical spondylosis has a lot of self-training methods, and is simple and can be done anytime, anywhere, hand-manipulation is a very good choice, with the following six specific actions: flexion and elbow flexion, cross fingers with both hands after the occipital , Legs shoulder width apart. Head hard backwards, both hands at the same time give head a certain resistance. Persist 10 seconds to relax 2 seconds, repeat 12 times to 16 times. Mochizuki legs look back and shoulder width apart, his arms naturally drooping, his legs slightly curved, the left hand on the move, the palm of your hand after placing his right hand back and back, the upper body 45 ° lean, left and right rotation, the head with the rotation back Mochizuki above to do like, repeat 6 times ~ 8 times.