Author丨Lin Hong, Zhongshan Hospital, Fudan University.
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Are you a "bowed header"?
Do you spend a lot of time looking down at electronic devices such as your phone, tablet, etc.? Do you often keep the machine in your hand, eating, walking, and taking the subway all the time? Then, it is likely that you have become a low-headed person and have "low-head syndrome".
What to do? Follow along todayLin Hong, Chief Physician of the Department of Orthopedics and Spine Surgery, Zhongshan Hospital, Fudan UniversityLearn about "low-head syndrome" and how to prevent it!
1.Learn about "low-head syndrome".
The term "bow-head syndrome" was first coined by an expert from the Japanese Red Cross Society, and the so-called "low-head syndrome", also known as neck and shoulder syndrome, is quite common in young and middle-aged people, especially teachers, students, editors, journalists, researchers and secretarial staff.
When working and studying, this kind of person maintains an incorrect posture for a long time, which changes the physiological curvature of the cervical spine, and the soft tissues such as the muscles of the neck, shoulder and back continue to be in a state of tension and excessive fatigue, and obstruct blood circulation, and even compress the nerves, resulting in a combination of symptoms such as cervical spondylosis, soft tissue strain of the neck and shoulder, and vertigo.
2.Manifestations of "low-head syndrome".
The typical manifestation of "low-head syndrome" is that the protruding bones in the neck feel stiff and sore when the head is bowed, and the pain is unbearable when pressed with the hands, and it is very comfortable if you tilt your head hard or stretch exaggeratedly; If left unchecked, numbness, soreness, swelling and pain can gradually radiate from the neck to the shoulders, arms and fingers, and can also radiate to the top of the head, forehead, lower back and chest, and symptoms such as dizziness and headache may occur. Some people also have vision loss. In the long run, it will accelerate the aging of the cervical spine and cause organic lesions in the cervical spine.
3.How to prevent "low-head syndrome"?
So how can we prevent "low-head syndrome"? Long-term insistence on doing the cervical spine aerobics originally completed by orthopedic experts from Zhongshan Hospital affiliated to Fudan University can be effectively prevented. The purpose of this exercise is to exercise the neck and shoulder muscles, which is divided into six sections, let's follow the ** to learn health care:
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Explanation of the decomposition action:
Section 1: Nodding in four directions
Sit up straight, place your hands on your thighs, keep your back straight, and your back against the chair. Rotate the head in four directions: forward, backward, left and right, and repeat 8 times.
Exercise parts: cephalic longus, anterior rectus cephalic muscle, cervical longus muscle, scalene muscle, sternocleidomastoid muscle, cephalic clamp muscle, erector spinae.
Section 2: Stretch the right posterior side of the neck
Sit up straight, feet shoulder-width apart, back straight, head down to the left front, look at the left foot, put your left hand on the right side of the head, gently push to the left, keep still, repeat each movement 2 times, hold for 15 seconds each time.
Exercise parts: sternocleidomastoid muscle, cephalic clamp muscle, erector spinae muscle.
Section 3: Stretch the left posterior side of the neck
Sit up straight, feet shoulder-width apart, back straight, head down to the right front, look at the right foot, put the right hand on the left side of the head, gently force to the right, keep still, repeat each movement 2 times, each time for 15 seconds.
Exercise parts: sternocleidomastoid muscle, cephalic clamp muscle, erector spinae muscle.
Session 4: Shrug your shoulders
Sit up straight, fold your hands at your sides, shrug your shoulders up, breathe deeply, tilt your head back as much as you can, and repeat 8 times.
Exercise parts: sternocleidomastoid muscle, cephalic clamp muscle, erector spinae muscle, trapezius muscle, levator scapulae, rhomboid muscle.
Section 5: Cervical spine forward flexion + posterior extension isometric contraction
Place the palm on the forehead, press backwards, and push the head forward to resist, and the position of the cervical spine remains the same. Cross your fingers with your palms on your headrest, push your hands forward and your head back against your hands. The head and neck position remains the same and relaxation is maintained. There are 2 sets in total, and each group repeats 8 times.
Exercise parts: cephalic longus, anterior rectus cephalic muscle, cervical longus muscle, scalene muscle, sternocleidomastoid muscle, cephalic clamp muscle, erector spinae.
Section 6: Isometric contraction of cervical scoliosis
Place the palm of your left hand on the left side of your head and exert force to the right side, and resist the force of your left hand with your head and neck to the left, keeping the position of your head and neck unchanged. Place the palm of your right hand on the right side of your head, exert force to the left, and resist the force of your right hand to the right with your head and neck to the right, keeping the position of your head and neck unchanged. There are 2 sets in total, and each group repeats 8 times.
Exercise parts: sternocleidomastoid muscle, head clip muscle.
Tips
1.Those who are physically weak should do what they can.
2.Patients with vertigo should not do head movements, but can do stretching or confrontation movements.
3.Dizziness, neck pain, numbness of fingers during exercise should be stopped.
4.In daily work, white-collar office workers generally bow their heads for 45 minutes to an hour and should raise their heads to move, and it is recommended to do "cervical aerobics exercises for young and middle-aged people" two to three times a day.
Although cervical calisthenics can effectively prevent "bowing head syndrome", in daily life, we still have to avoid looking down at the mobile phone for a long time, reading books in a semi-recumbent position and other actions to reduce the burden on the cervical spine. For the sake of cervical spine health, let's exercise together!
Expert Profile
Lin Hong
Lin HongChief Physician of the Department of Orthopedics and Spine Surgery, Zhongshan Hospital, Fudan University, Doctor of Medicine, Graduate Tutor, the Fifth People's Famous Doctor, Shanghai Excellent Discipline Leader, Director of the Office of the Institute of Medical Science Popularization of Fudan University, and Executive Director of the Medical Science Popularization Youth Alliance of Fudan University.
He has been engaged in orthopedics for more than 20 years, and has gone to the United States, France, South Korea and other countries to study and exchange spinal revision, spinal deformity, spinal tumor, and minimally invasive spine surgery, proficient in the diagnosis and treatment of various orthopedic diseases, and has accumulated rich experience in spine surgery and osteoporosis.
Social Appointments:
He is the vice chairman of the Youth Vice Chairman of the Science Popularization Branch of the Chinese Medical Association, a member of the Osteoporosis Professional Committee of the Orthopedic Physician Branch of the Chinese Medical Doctor Association, a member of the Minimally Invasive Orthopedic Branch of the Chinese Geriatric Health Care Association, a member of the Bone Tumor Surgery Group of the Orthopedic Innovation and Transformation Professional Committee of the Chinese Research Hospital Association, a member of the Thoracolumbar Spine Group of the Spine Surgery Professional Committee of the Chinese Research Hospital Association, the leader of the Geriatric Bone Health Professional Group of the Science and Health Education Working Committee of the Chinese Medical Education Association, and the Osteoporosis Prevention and Prevention of the Chinese Medical Association He is a member of the Professional Committee, a member of the Standing Committee and Secretary of the Cervical Spondylosis Professional Committee of the Chinese Medical Association, a youth member of the Bone and Joint Disease Prevention and Control Professional Committee of the Chinese Preventive Medicine Association, the secretary, member of the Standing Committee and the deputy leader of geriatrics and osteoporosis of the Orthopedics and Traumatology Professional Committee of the Shanghai Association of Integrative Traditional and Western Medicine, an orthopedic expert of the Shanghai Health Science Popularization Expert Library, and a specially invited expert to refute rumors from the Science Popularization Department of the China Association for Science and Technology.
Professional good at:
Diagnosis and treatment of degenerative diseases of the spine (lumbar protrusion, cervical spondylosis, lumbar spinal stenosis, lumbar spondylolisthesis, degenerative scoliosis), spinal deformities, spinal tumors, spinal tuberculosis, complex fracture trauma of the spine and limbs, osteoporosis and other diseases, minimally invasive spine and revision surgery.
Clinic Hours:
Every Thursday afternoon, Wusong Hospital, Zhongshan Hospital, Fudan University, Orthopedics-Spine Surgery, Special Needs Outpatient Clinic;
Every Friday morning, the West Campus of Zhongshan Hospital Affiliated to Fudan University, Orthopedics-Spine Surgery Expert Outpatient Clinic;
Every Friday afternoon, the Department of Orthopedics-Spine Surgery, West Hospital, Zhongshan Hospital, Fudan University, is an outpatient department.