5 minutes of relaxation to prevent cervical spondylosis

Cervical spondylosis not only occurs in the elderly but also in young people who often work in offices, have little exercise, manual laborers, and people in mountainous areas who often have to bend, carry heavy loads, etc. To prevent and treat cervical spondylosis early, you should have a reasonable diet, exercise, relax, and massage your neck and shoulders to keep blood circulating well and avoid degeneration.

Exercise to relieve symptoms of cervical spondylosis

5 minutes to relax the cervical spine

During work in a bent position, carrying heavy loads often, you need to take a 5-minute break to relax your cervical vertebrae. The exercise is very simple: stand with your feet shoulder-width apart, relax your neck muscles as much as possible, look straight ahead, and breathe naturally. Use your hands to massage the muscles at the back of your neck from top to bottom. Slowly move your head to the left, exhale, and look to the left. Then return to the starting position, inhale. Then continue to move to the right, look to the right, exhale; return to the starting position, inhale. In addition, you can shrug your shoulders, lean to the right, to the left, bend forward, lean back, and use your hands to massage the muscles at the back of your neck from top to bottom. When exhaling, tilt your head to the left, when inhaling, tilt your head to the right.

Each person should perform the above movements for at least 5 minutes each time, every hour. After performing the above movements, it is best to walk around a bit or do some light standing up and sitting down movements to help improve the health of the whole body.

Nutrition for people with cervical spondylosis

Supplementing vitamins and nutrients from seafood provides a natural amount of vitamin D which is very good for the skeletal system. Salmon and clams are sources of omega 3 which help to fight inflammation and reduce pain very effectively. In particular, people with cervical spondylosis should eat oysters, shrimp, crabs, snails... which contain many nutrients such as protein, glucid, fat, zinc, magnesium, calcium... to help strengthen bones and prevent diseases caused by osteoarthritis. Every week, we need to add 2-3 seafood meals to our menu which will be very good for the treatment of osteoarthritis.

Eat lots of green vegetables like cabbage, carrots, cauliflower... Cabbage contains vitamin K which helps regenerate and prevent bone fractures; carrots and cauliflower contain lots of vitamins A, C, E which help protect and increase joint fluid. Fruits are also one of the essentials that are very good for people with bone and joint problems. Vitamins in fruits like oranges, grapefruits, pineapples... not only help fight inflammation safely but also prevent cartilage loss and reduce pain caused by arthritis. Bananas are also a particularly good fruit for people with cervical spondylosis, they provide potassium and electrolytes which help prevent bone and joint degeneration and increase the amount of calcium needed by the body.

According to SKDS