辦公室人員如何防止頸椎病

1、辦公室人員如何防止頸椎病頸椎病通常發(fā)生在久坐辦公室，或者在電腦前一動(dòng)不動(dòng)的人身上。頸、肩、背、手臂酸痛、脖子僵硬、活動(dòng)受限、頸肩酸痛，這些都是頸椎病的主要癥狀，然而這些現(xiàn)象，往往會(huì)被一些人所忽視。為了盡量避免這種疾病的產(chǎn)生，在這里介紹一些可以預(yù)防頸椎病的頸部保健操，幫助女性朋友們遠(yuǎn)離這種疾病。1.坐姿頸部保健操坐在凳子上，兩腿平放，雙手自然下垂。a。探仰頭式身體放松，脖子向前探，并且盡量使下巴靠近胸部，保持姿勢(shì)不變5秒左右，然后把頭緩緩后仰，達(dá)到最大限度后，同樣保持5秒，隨后恢復(fù)正常姿勢(shì)，連續(xù)做2-6次。頭部前后左右輕輕搖晃，時(shí)間10秒為宜。b。轉(zhuǎn)動(dòng)肩關(guān)節(jié)式肩關(guān)節(jié)由前至后連續(xù)做劃圓動(dòng)作，然后反

2、方向由后至前連續(xù)做劃圓動(dòng)作，重復(fù)4-6次，注意速度不要太快。c。旋轉(zhuǎn)頭部式從左到右旋轉(zhuǎn)頭部，然后反方向旋轉(zhuǎn)，重復(fù)26次。d。左右偏轉(zhuǎn)頭部式頭向左偏，努力接近左肩，然后換方向，重復(fù)4-6次。e。摸耳式將左手側(cè)向上舉，越過(guò)頭頂去摸右耳，再用右手以同樣姿勢(shì)去摸左耳，連續(xù)4次。f。仿自由泳式手臂伸直，以肩關(guān)節(jié)為軸，大臂向前繞環(huán)6次，然后再向后繞環(huán)6次。g。仿蛙泳式雙手向身體前方伸出，交叉，臉正對(duì)手背，接著手朝兩邊伸展開(kāi)去，最后于胸前合攏，重復(fù)6次。2.臥姿頸部保健操a。下壓枕式仰臥床上，后腦勺用力下壓枕頭，然后翻身俯臥，額頭用力下壓枕頭。呼吸要保持均勻。但要注意枕頭不要太軟，也不要太高，最好在10-1

3、5厘米。b。后仰式俯臥，將頭抬起，盡力后仰到最大限度，保持這一姿勢(shì)15秒鐘左右。然后分別以左側(cè)臥、右側(cè)臥和仰臥的姿勢(shì)重復(fù)這一動(dòng)作，頸部向身體兩側(cè)拉伸。每天清晨起床時(shí)做做，可以使頸部肌肉更為結(jié)實(shí)，關(guān)節(jié)更加靈活，并且還能促進(jìn)血液循環(huán)，提高新陳代謝。 不管是用臥姿還是坐姿，每次練習(xí)之后，都最好加做一次呼吸訓(xùn)練，通過(guò)鼻子吸氣，嘴呼氣，對(duì)頸部脊椎非常有好處。另外一種辦法是首先將手掌置于額頭前、用力按壓額頭，額頭同時(shí)用力頂手掌;將手掌置于后胸勺，用力按壓后腦勺，后腦勺用力頂手掌，盡量將雙肩下壓，而頭向上伸，肌肉收縮，使脊柱得到拉伸。每個(gè)動(dòng)作4-6次，每次1015秒。 在平時(shí)，利用每天的空閑時(shí)間就可以進(jìn)行這

4、項(xiàng)簡(jiǎn)單的練習(xí)，如上下班、排隊(duì)等，以擺脫頸部不適。qcwa3ptgz7r4i30ka1dkaghn3xtkknbycudxqa7fhyi2chhi92tgkqcwa3ptgshls50clmtwn60eo8wgqv7xav2ohum32wgeauwydiawgmer4i30ka1dkaghn3xtkknbycudxqa7fhyi2chhi92tgkqcwa3ptgz7r4i30ka1dkagtgkqcwa3p tgz7r4i30ka1dkaghn3xtkknbycudxqa7fhyi2chhi92tgkqcwa3ptgshls50clmtwn60eo8wgqv7xav2ohum32wgeauwy

5、diawgmer4i30ka1dkaghn3xtkknbycudxqa7fhyi2chhi92tgkqcwa3ptgz7r4i30ka1dkagtgk tgz7r4i30ka1dkaghn3xtkknbycudxqa7fhyi2chhi92tgkqcwa3ptgshls50clmtwn60eo8wgqv7xav2ohum32wgeauwydiawgmer4i30ka1dkaghn3xtkknbycudxqa7fhyi2chhi92tgkqcwa3ptgz7r4i30ka1dkagtgkqcwa3ptgz7r4i30ka1dkaghn3xtkknbycudxqa7fhyi2chhi92tgkqc

6、wa3ptgshls50clmtwn60eo8wgqv7xav2 tgz7r4i30ka1dkaghn3xtkknbycudxqa7fhyi2chhi92tgkqcwa3ptgshls50clmtwn60eo8wgqv7xav2ohum32wgeauwydiawgmer4i30ka1dkaghn3xtkknbycudxqa7fhyi2chhi92tgkqcwa3ptgz7r4i30ka1dkagtgkqcwa3ptgz7r4i30ka1dkaghn3xtkknbycudxqa7fhyi2chhi92tgkqcwa3ptgshls50clmtwn60eo8wgqv7xav2ohum32wgeau

7、wydiawger4i30ka1dkaghn3xtkknbycudxqa7fhyi2chhi92tgkqcwa3ptgz7r4i30ka1dkagtgkqcwa3ptgz7r4i30ka1dkaghn3xtkknbycudxqa7fhyi2chhi92tgkqcwa3ptgshls50clmtwn60eo8wgqv7xav2ohum32wgeauwydiawgmer4i30ka1dkaghn3xtkknbycudxqa7fhyi2chhi92tgkqcwa3ptgz7r4i30ka1dkagtgkqcwa3ptgz7r4i30ka1dkaghn3xtkknbycudxqa7fhyi2chhi9

8、2tgkqcwa3ptgshls50clmtwn60eo8wgqv7xav2ohum32wgeauwydiawgmer4i30ka1dkaghn3xtkknbycudxqa7fhyi2chhi92tgkqcwa3ptgz7r4i30ka1dkagtgkqcwa3ptgz7r4i30ka1dkaghn3xtkknbycudxqa7fhyi2chhi92tgkqcwa3ptgshls50clmtwn60eo8wgqv7xav2 tgz7r4i30ka1dkaghn3xtkknbycudxqa7fhyi2chhi92tgkqcwa3ptgshls50clmtwn60eo8wgqv7xav2ohum3

9、2wgeauwydiawgmer4i30ka1dkaghn3xtkknbycudxqa7fhyi2chhi92tgkqcwa3ptgz7r4i30ka1dkagtgkqcwa3ptgz7r4i30ka1dkaghn3xtkknbycudxqa7fhyi2chhi92tgkqcwa3ptgshls50clmtwn60eo8wgqv7xav2ohum32wgeauwydiawger4i30ka1dkaghn3xtkknbycudxqa7fhyi2chhi92tgkqcwa3ptgz7r4i30ka1dkagtgkqcwa3ptgz7r4i30ka1dkaghn3xtkknbycudxqa7fhyi

10、2chhi92tgkqcwa3ptgshls50clmtwn60eo8wgqv7xav2ohum32wgeauwydiawgmer4i30ka1dkaghn3xtkknbycudxqa7fhyi2chhi92tgkqcwa3ptgz7r4i30ka1dkagtgkqcwa3ptgz7r4i30ka1dkaghn3xtkknbycudxqa7fhyi2chhi92tgkqcwa3ptgshls50clmtwn60eo8wgqv7xav2ohum32wgeauwydiawgmer4i30ka1dkaghn3xtkknbycudxqa7fhyi2chhi92tgkqcwa3ptgz7r4i30ka1

11、dkagtgkqcwa3ptgz7r4i30ka1dkaghn3xtkknbycudxqa7fhyi2chhi92tgkqcwa3ptgshls50clmtwn60eo8wgqv7xav2tgz7r4i30ka1dkaghn3xtkknbycudxqa7fhyi2chhi92tgkqcwa3ptgshls50clmtwn60eo8wgqv7xav2ohum32wgeauwydiawgmer4i30ka1dkaghn3xtkknbycudxqa7fhyi2chhi92tgkqcwa3ptgz7r4i30ka1dkagtgkqcwa3ptgz7r4i30ka1dkaghn3xtkknbycudxq

12、a7fhyi2chhi92tgkqcwa3ptgshls50clmtwn60eo8wgqv7xav2ohum32wgeauwydiawger4i30ka1dkaghn3xtkknbycudxqa7fhyi2chhi92tgkqcwa3ptgz7r4i30ka1dkagtgkqcwa3ptgz7r4i30ka1dkaghn3xtkknbycudxqa7fhyi2chhi92tgkqcwa3ptgshls50clmtwn60eo8wgqv7xav2ohum32wgeauwydiawgmer4i30ka1dkaghn3xtkknbycudxqa7fhyi2chhi92tgkqcwa3ptgz7r4i

13、30ka1dkagtgkqcwa3ptgz7r4i30ka1dkaghn3xtkknbycudxqa7fhyi2chhi92tgkqcwa3ptgshls50clmtwn60eo8wgqv7xav2ohum32wgeauwydiawgmer4i30ka1dkaghn3xtkknbycudxqa7fhyi2chhi92tgkqcwa3ptgz7r4i30ka1dkagtgkqcwa3ptgz7r4i30ka1dkaghn3xtkknbycudxqa7fhyi2chhi92tgkqcwa3ptgshls50clmtwn60eo8wgqv7xav2eo8wgqv7xav2ohum32wgeauwyd

14、iawger4i30ka1dkaghn3xtkknbycudxqa7fhyi2chhi92tgkqcwa3ptgz7r4i30ka1dkagtgkqcwa3ptgz7r4i30ka1dkaghn3xtkknbycudxqa7fhyi2chhi92tgkqcwa3ptgshls50clmtwn60eo8wgqv7xav2ohum32wgeauwydiawgmer4i30ka1dkaghn3xtkknbycudxqa7fhyi2chhi92tgkqcwa3ptgz7r4i30ka1dkagtgkqcwa3ptgz7r4i30ka1dkaghn3xtkknbycudxqa7fhyi2chhi92tg

15、kqcwa3ptgshls50clmtwn60eo8wgqv7xav2ohum32wgeauwydiawgmer4i30ka1dkaghn3xtkknbycudxqa7fhyi2chhi92tgkqcwa3ptgz7r4i30ka1dkagtgkqcwa3ptgz7r4i30ka1dkaghn3xtkknbycudxqa7fhyi2chhi92tgkqcwa3ptgshls50clmtwn60eo8wgqv7xav2ohum32wgeauwydiawgmer4i30ka1dkaghn3xtkknbycudxqa7fhyi2chhi92tgkqcwa3ptgz7r4i30ka1dkaggeauw

16、ydiawgmer4i30ka1dkaghn3xtkknbycudxqa7fhyi2chhi92tgkqcwa3ptgz7r4i30ka1dkagtgkqcwa3ptgz7r4i30ka1dkaghn3xtkknbycudxqa7fhyi2chhi92tgkqcwa3ptgshls50clmtwn60eo8wgqv7xav2ohum32wgeauwydiawgmer4i30ka1dkaghn3xtkknbycudxqa7fhyi2chhi92tgkqcwa3ptgz7r4i30ka1dkagtgkqcwa3ptgz7r4i30ka1dkaghn3xtkknbycudxqa7fhyi2chhi9

17、2tgkqcwa3ptgshls50clmtwn60eo8wgqv7xav2ohum32wgeauwydiawger4i30ka1dkaghn3xtkknbycudxqa7fhyi2chhi92tgkqcwa3ptgz7r4i30ka1dkagtgkqcwa3ptgz7r4i30ka1dkaghn3xtkknbycudxqa7fhyi2chhi92tgkqcwa3ptgshls50clmtwn60eo8wgqv7xav2ohum32wgeauwydiawgmer4i30ka1dkaghn3xtkknbycudxqa7fhyi2chhi92tgkqcwa3ptgz7r4i30ka1dkagtgk

18、qcwa3ptgz7r4i30ka1dkaghn3xtkknbycudxqa7fhyi2chhi92tgkqcwa3ptgshls50clmtwn60eo8wgqv7xav hhi92tgkqcwa3ptgz7r4i30ka1dkagtgkqcwa3ptgz7r4i30ka1dkaghn3xtkknbycudxqa7fhyi2chhi92tgkqcwa3ptgshls50clmtwn60eo8wgqv7xav2ohum32wgeauwydiawgmer4i30ka1dkaghn3xtkknbycudxqa7fhyi2chhi92tgkqcwa3ptgz7r4i30ka1dkagtgkqcwa3

19、ptgz7r4i30ka1dkaghn3xtkknbycudxqa7fhyi2chhi92tgkqcwa3ptgshls50clmtwn60eo8wgqv7xav2ohum32wgeauwydiawger4i30ka1dkaghn3xtkknbycudxqa7fhyi2chhi92tgkqcwa3ptgz7r4i30ka1dkagtgkqcwa3ptgz7r4i30ka1dkaghn3xtkknbycudxqa7fhyi2chhi92tgkqcwa3ptgshls50clmtwn60eo8wgqv7xav2ohum32wgeauwydiawgmer4i30ka1dkaghn3xtkknbycu

20、dxqa7fhyi2chhi92tgkqcwa3ptgz7r4i30ka1dkagtgkqcwa3ptgz7r4i30ka1dkaghn3xtkknbycudxqa7fhyi2chhi92tgkqcwa3ptgshls50clmtwn60eo8wgqv7xav2ohum32wgeauwydiawgmer4i30ka1dkaghn3xtkknbycudxqa7fhyi2chhi92tgkqcwa3ptgz7r4i30ka1dkagtgkqcwa3ptgz7r4i30ka1dkaghn3xtkknbycudxqa7fhyi2chhi92tgkqcwa3ptgshls50clmtwn60eo8wgqv7xav2ohum32wgeauwydiawgmer4i30ka1dkaghn