How to Exercise with Cervical Vertebra Hyperplasia?

With the popularity of electronic products, people are increasingly keen on electronic devices such as computers and mobile phones, and they can't wait to spend every day with them. This situation of maintaining the same posture for a long time can easily lead to cervical spine problems. Once cervical hyperplasia occurs, it can be troublesome to treat and requires necessary medical intervention. In addition, it is also important to pay attention to daily maintenance, reduce the frequency of using computers and mobile phones, and focus on exercise. Let's take a closer look at the exercise methods for cervical hyperplasia below.

1. Stretching Exercise

Sit upright in a chair with your hands placed on your thighs. Lower your head forward so that your chin is close to your collarbone and hold for 10 seconds. Then slowly raise your head. Tilt your head back, looking towards the ceiling, and hold for 10 seconds before returning to the original position. Stretch your head to the left side, trying to look backwards as far as possible, hold for 10 seconds, and slowly return to the original position. Repeat the same movement to the right side. Note: The process should be slow, without pulling the neck forcibly. Keep your body stable and maintain a still upper body.

2. Rotation Exercise

Sit upright on a chair with a straight neck. Slowly turn your head to the right while looking over your right shoulder. Breathe evenly and hold for 20 seconds before returning to the original position. Repeat the same movement on the other side.

3. Circular Motion Exercise

Sit upright in a chair with a straight neck and hands naturally placed on your thighs. Slowly inhale, shrug your shoulders, and try to bring your shoulders close to your ears. As you exhale, slowly lower your shoulders behind you and return to the original position. Repeat this exercise multiple times, alternating between inhaling and exhaling.

4. Massage Method

Sit upright in a chair with a straight neck. Raise one arm and use four fingers to gently massage the trapezius muscle located behind your shoulder, which is the highest point of the muscles causing cervical and shoulder pain. Continue the massage for one minute.

5. Standing Swallow Flight Exercise

Stand upright with your eyes looking straight ahead. Move your shoulders backwards and extend your arms backwards with your palms facing each other or downwards. Slowly stretch your arms up towards your upper back, mimicking the posture of a swallow diving. Push your hips forward, tighten your abdominal muscles, and lift your head to look upwards.

These are the exercise methods for cervical hyperplasia. Patients can practice them daily to relieve symptoms. For patients with severe hyperplasia, surgery may be required if medication is ineffective. Cervical spine diseases can be difficult to cure, so it is important to protect our cervical spine on a daily basis.