治疗颈椎病瑜伽图

ranchgirl

ranchgirl

ranchgirl

ranchgirl

ranchgirl

ranchgirl

ranchgirl

运动是治疗颈椎病最好的方法。从解剖学的角度看，全身的肌肉群几乎呈放射状与颈椎密切相关，任何一项运动都是全身协调性和平衡性的锻炼，因此都会使颈椎得到锻炼。在防止运动伤害的前提下，适当增大锻炼频率和强度都是非常有益的。

必须提醒你的是：颈椎病人禁忌闭目做大幅度的颈部环绕动作，防止椎动脉和颈部神经受压迫而产生头痛晕厥以及肩臂疼痛和手指发麻的症状。

ranchgirl

1 鸵鸟式： 双腿分开与肩同宽，俯身，把手放在脚心下面，让手心与之相通，吸气的时候抬头，呼气的时候缓慢放松。这个姿势可以改善颈椎疲劳，可以配合哈巴狗式一起做。

2 鱼式：   平躺，吸气时将身体弓起，头部和臀部支撑身体，背部形成一个孔；双膝回蜷并且交叉，手掌在头顶合拢或者双臂相交互握肘关节。呼气时身体缓慢放松，平躺。这个动作可以把受力点和延展点放在颈椎，同时对腰椎健康很有帮助，还能消除颈部的皱纹。初学者可以把双腿伸直，这样难度极大地降低了，而且锻炼目标更为明确。

3 乌龟式：呼吸的两个动作，如同从壳中探出头的乌龟。双膝打开，身体坐直，小腿回蜷至大腿根部；上身前倾，手掌打开，在吸气的时候带动颈椎，下巴上扬。呼气的时候，下颌靠近胸部，运动的重点在颈部。龟式主要锻炼了颈椎的灵活性，对于塑造脖子的线条，消除双下巴也有很大的帮助。

4 猫伸展式： 保持跪姿，双手和双膝作为重力支撑点，吸气的时候，背部凹下，下巴向上扬起，同时将臀部向上抬起，肩膀向下压，并且手臂伸直；在呼气的时候，拱起背部，让下巴和胸部靠近。四点着地的猫伸展动作，能够有效锻炼到背部和腹部的肌肉，使脊柱更加灵活，难度系数较小。
            
5 狼伸展式： 双手和足尖支撑身体，腿部尽量伸展，吸气时头部向后仰，使颈部前侧充分拉伸，手臂与地面垂直，呼气的时候头部慢慢放松回复到正常位置。这个姿势对于26节脊髓充分拉长延展，刺激脑髓和脊髓的连通，对大脑的滋养很有帮助。

6 哈巴狗式： 双腿伸直，尽量分开，上半身向下俯，双手撑地，保持背部伸展。吸气时，双手垂直伸展，头部向上抬，呼气时，以头顶、肘关节和双脚为重力支撑点，保持腰背伸展。如果觉得难度太大，可以使腿部略微弯曲，以减少对韧带的压力

ranchgirl

The above 6 are for the above 6 pictures. The website does not allow me to copy the text, I tricked it and got the text in another way.

ranchgirl

camel post:

ranchgirl

ranchgirl

ranchgirl

ranchgirl

ranchgirl

ranchgirl

BASIC POSTURES FOR THE NECK AND HEAD

1 Rotate your head in both directions.
2 Hold your neck firmly and drop your head at the back.
3 Keep your elbows parallel to the ground and apply pressure with your palm and resist the force with your neck. Repeat on both sides.
4 Interlock your hands at the back of your head and repeat the same procedure as above
5 Keep your elbows straight while dropping your head at the back.

ranchgirl

Yoga Locust Pose

ranchgirl

Pigeon pose

ranchgirl

Half Lord of the Fishes

Stretches hips, shoulders, back, neck; strengthens spine

1. Sit on the floor with legs outstretched in front of you. Bring the sole of the right foot on the floor outside of the left hip (right knee points to the ceiling).

2. Bend the left knee and bring the left foot to the outside of the right hip. Place right hand on the floor just behind your right hip. Lift your left arm to the ceiling. As you exhale, bend the left arm and place the left elbow to the outside of your right knee.

3. Lengthen your spine with each inhale and twist deeper with each exhale. Press the left elbow into your right leg to help revolve the upper body more and more. Look to the wall behind you. Hold for 5 to 10 deep breaths. Repeat on the opposite side.

Why it is good for you
This pose massages improves digestion and increase blood flow in the low belly.

ranchgirl