Yoga control method for cervical spondylosis

1. Yoga treatment and correct postures for cervical spondylosis are very important.

During the practice of yoga poses, follow the principle of practice from the whole to the local. You can first use the Wind-expelling Series 1, the Cat Stretch, and the Simple Sun Prayer as a warm-up. Then, through the overall practice of the spine, strengthen the blood supply and circulation of the spine, as well as strengthen the muscles of the waist, thereby activating the blood circulation in the cervical region, such as mountain pose, phantom chair pose, tree pose, Ferris pose, standing pose series, triangle stretch, spine twist, sphinx pose, low snake stretch, etc.; Finally, put the center of gravity of the pose on the shoulder and cervical spine area to eliminate local congestion and swelling, and then cooperate with relaxing exercises in all directions of the neck, such as forward flexion, extension, left and right lateral flexion of the neck joint, turning head, shoulder lifting and shoulder joint activities such as adduction, abduction, and encircling of the shoulder joint relax the spasmodic muscles, improve soreness and fatigue, thereby reducing symptoms. At the same time, some strength exercises on the shoulders and neck, such as the exercises in the second and third stages of the Qufeng Series, can strengthen their tolerance to fatigue and improve the stability of the cervical spine, thereby consolidating the exercise effect and preventing repeated attacks.

In asana practice, you should perform it slowly with your breathing. If you don't do it during the attack period, cervical spinal cord is generally not suitable for doing it. Patients with high-risk cervical spine should practice carefully. If the symptoms worsen after practice, the exercise range may be reduced, or the exercise may be stopped. In yoga treatment, precise completion of asanas is very important. It is best to do it under the guidance of an experienced yoga physical therapy teacher.

2. Practice of breathing and breathing methods

In addition to yoga poses, the practice of yoga breathing methods and breathing control methods is very helpful in the treatment and prevention of cervical spondylosis. However, the practice of breathing control methods is not suitable for practicing independently at home to be completed safely. Practice that the vast majority of pranayama must be practiced in the breathing method recommended by an experienced yoga teacher:

● Spine breathing method Lie on your back on the mat, place a towel roll under your neck, retract your chin, and stretch and relax your neck. Put a blanket under your knees, bend your knees slightly, open your feet and relax naturally, and relax your back. Imagine the spine as a hollow tube. When you inhale, let the energy of the body start from the bottom of the tube, the coccygeal vertebra, and move up section by section along the tube wall to the top of your head. As you exhale, let the energy flow from the top of your head down to the coccygeal vertebra. Practice repeatedly, 30-50 breaths. Relax when you are done.

The spinal breathing method fully massages the internal organs, gently stimulates the entire spine, strengthens and balances the nervous system, cleans energy channels, and improves body energy.

● Cleaning meridians breathing control method, also known as nostril exchange breathing method, is a breathing method that balances body energy, opens body meridians, cleans and purifies meridians, and cultivates concentration. Choose to sit comfortably or sit comfortably, base on complete breathing, and close your right nostril with your right thumb. Start by inhaling in the left nostril, close the left nostril with the ring finger of your right hand, and exhale from the right nostril; then inhale again through the left nostril, close the left nostril, and exhale from the right nostril. This is a cycle. Follow the above techniques to complete 20--25 cycles.

● Laryngeal breathing is also known as victory breathing. It is very powerful, increasing body energy, reducing anxiety, activating the nervous system, improving concentration, and calms the heart. Choose to sit comfortably or sit comfortably, based on natural breathing or complete breathing, shrink the throat during inhalation or exhalation, so that the speed and flow of air as it passes through can be controlled, and a sound similar to "ha" sounds. During the practice, pay attention to relaxing your throat so that you can make your breathing very gentle and cannot be heard by others except yourself. Keep breathing naturally and relax without causing any tension or discomfort.

Special reminder: During the practice of breathing method, patients with cervical spondylosis are not recommended to practice breath-holding to avoid insufficient blood supply to the brain, causing dizziness or headache, and physical discomfort.

3. Yoga rest

For people with cervical problems, deep relaxation can be used to relieve physical and psychological tension, rigidity and even depression, effectively eliminating various discomfort caused by cervical problems. The practice of yoga rest can make your senses more acute. At the same time, it can adjust the neuroendocrine system. You can use yoga rest for deep relaxation after practice, or you can do a set under the guidance of a professional yoga teacher. Systematic yoga rest can not only relieve God, but also allow you to gain more rest and energy. Choose a straight horizontal or crocodile style and use auxiliary tools as help to achieve better results.

4. Adjustment and reconstruction of lifestyle

The formation of any disease is a slow accumulation process. Bad lifestyles such as using computers for a long time, irregular diet, no habit of regular and quantitative exercise, and skipping breakfast have seriously threatened the quality of life and life safety of modern people. The survey results show that 50% of people easily don't stand up unless they go to the toilet once they sit down;30% only exercise when they feel uncomfortable; only 12% get up every half an hour on average. At the same time, physical exercise is ignored by the vast majority of people, with 68% exercising almost no exercise, and less than 10% exercising regularly every week. However, the consequences of this kind of static lifestyle are often serious: patients with orthopedic diseases and cardiovascular diseases are getting younger and younger; long-term fixed posture causes cervical spondylosis and lumbar diseases to slowly corrode the office population; sitting for a long time without exercise is not conducive to blood circulation, which may lead to cardiovascular diseases such as hyperlipidemia, etc.

A yoga physiotherapy course for cervical spondylopathy can consist of the following parts:

1. Before doing asanas, you can give yourself some time and lie flat and relax for 5-10 minutes.

2. You can choose to breathe through the throat as a breathing control method before posing. 10-20 minutes. Advance your body energy, and at the same time, you can choose to maintain this stable, peaceful breathing throughout the entire series of exercises. Be careful not to deliberately tighten your abdomen or body to squeeze your throat, which makes breathing and consciousness tense.

3. Warm up. You can choose wind-dispelling exercises, standing clover-dimensional pose, and 3-6 rounds of simple Japanese salutations for your body, especially to warm up the back, shoulders and neck, and increase the body's heat before starting the entire series of exercises.

4. Practice asana. Following the principle of from the whole to the local, you can start with exercises to stabilize and flexible the spine, such as the Phantom Chair stance, Warrior Series, Triangle Extension stance, Downdog stance, etc., to open up the energy channels of the body and maintain the balance between the body and consciousness.

5. Targeted exercises. Targeted exercises for cervical spondylosis mainly focus on neck and shoulder muscle strength exercises, as well as neck joint range of motion exercises. The purpose is to enhance muscle strength through muscle exercise, improve muscle compliance, relieve muscle tension and contracture, prevent joint stiffness, improve neck blood circulation, promote the resolution of inflammation, reduce pain, restore muscle function, enhance the stability of the cervical spine, consolidate efficacy and reduce recurrence.

6. Yoga rest.

7. Clean up the meridians and breathing control method. 20-25 Round. Readjust the energy channels to clear the body and emotions. You can follow the course flow above, or you can practice the above exercises separately, but you must start with a warm-up every time you practice. (Internship Editor: Wu Jinyu)