物理治疗练习颈椎管狭窄

阅读更多：Ease Upper Back Pain With These Exercises

椎管狭窄是可以影响脊柱的各个部分的条件。但是，那Mayo Clinic说，这是最有可能影响下背部或颈部。这些类型的狭窄的分别称为腰椎和颈椎狭窄。

当宫颈管狭窄时，你的脊椎内的空间变得更窄。Emory Healthcare说，狭窄可能会影响你的椎管，你的脊髓被找到，并且它周围的小开口。这些都是空间，你的脊椎神经通过。

According to an August 2015 study in the journalSpine，there are many causes of spinal stenosis. TheBrigham Health Hubsays that it's most commonly caused by the degeneration andherniation of your spine's disks。It can also be due to bone spurs or thickened ligaments.

阅读更多：维生素对于椎间盘突出

Cervical stenosis can be congenital or due to age, genetics or a health condition like osteoarthritis or scoliosis. The神经外科的哥伦比亚大学新闻系says that a条件被称为脊椎炎，这是一种与年龄相关的退行性脊椎的问题，也可导致狭窄。

颈椎管狭窄也可发生于各种其他原因，比如伤病。伤害到你的脊椎可以在事故发生后，像一场车祸。一个2014年11月的研究发表在杂志物理医学与北美的康复诊所表明颈椎损伤也可以从非接触式和接触的运动，如足球，摔跤，潜水和滑雪发生。

That being said, even just the normal wear and tear that happens with age can cause cervical stenosis. Most people with this issue are around 50 or older.

According to the Mayo Clinic, cervical stenosis can occur without causing any symptoms. However, people may also experience pain, tingling, numbness or weakness throughout their arms and hands. Symptoms in your legs and feet are only likely to arise in lumbar stenosis.

笨拙、神经质的反应,感觉你的肢体s are heavy, and bowel or bladder dysfunction are also possible symptoms of cervical stenosis. Symptoms typically get worse over time.

埃默里保健说，这些症状通常是由于脊髓病，当你的脊髓被压缩是。他们也可能是由于脊神经根压迫（神经根病）引起的。神经根产生许多相同的症状，但也可能是非常痛苦的。

Treatment for cervical stenosis depends on the severity of your signs and symptoms. If your symptoms are severe, your doctor may recommend a surgical procedure. If mild to moderate, your doctor is likely to recommend pain relievers (anti-inflammatories or opioids) and steroids. He or she might also recommend antidepressants or anti-seizure drugs, which can help manage chronic pain and nerve pain.

If you have become less active due to your painful or unpleasant symptoms, physical therapy may also be recommended. Cervical spine exercises through physical therapy can help prevent pain from getting worse, which may result if your muscles weaken.

Cervical spinal stenosis exercisesand stretches can also help maintain the flexibility and stability of the spine. However, you should be aware that physical therapyneck exercises and stretcheswon't work for everyone who has cervical stenosis.

阅读更多：颈部加强对颈椎间盘突出练习

如果你的颈椎管狭窄的症状是你造成严重的疼痛或不适，你的医生或理疗师会首先建议休息。然后，根据你的姿势，运动范围和症状，他或她可能会建议某些宫颈狭窄的延伸。

这些演习，通过推荐北美脊柱学会，可以帮助提高运动性和灵活性的范围。

Move 1: Supine Retraction

1. 躺下来让你对你的背部。
2. Place your fingers on your chin.
3. 向下推你的手指，让你的下巴向胸部下移。
4. 保持一两秒这个位置。你应该觉得在你的脖子后面舒展。
5. 重复拉伸10倍。

Move 2: Sitting or Standing Neck Retraction

1. 站直或坐在椅子上，保持背部挺直。
2. Place your fingers on your chin.
3. 向下推你的手指，让你的下巴向胸部下移。不要让你的脖子向后弯曲;你的脸应该保持朝前。
4. 保持一两秒这个位置。你应该觉得在你的脖子后面舒展。
5. 重复此拉伸10倍。

According to a Brigham Health Hub article featuring Dr. Yi Lu, MD, PhD, who is a spine surgeon and the Director of Neurosurgical Trauma at Brigham and Women's Hospital, core-strengthening exercises can also help manage spinal stenosis symptoms. They can take the pressure off the spine by strengthening the muscles that support your back.

Core exercises像木板和仰卧起坐，可以帮助减少你的症状，如果你经常做他们。据Lu博士，这是因为“是加强核心减缓磨损过程的练习。”北美脊柱学会还表示，其他等距加强锻炼可以提供帮助。

移动1：俯卧头升降机

1. 脸朝下趴在坚固的表面。
2. 上升在您的前臂用你的胳膊肘下你的肩膀。你的体重应该在你的肩膀上，你的头，肩和胸部应该是垫之上。
3. Let your head hang downward, with your chin on or near your chest.
4. Bring your head into a neutral position; then lift your head upward. Gently bend your neck back, as if you were trying to look toward the ceiling. Hold this position for five seconds.
5. 把你的头向后仰到中间位置;然后让它向下朝你的胸部再次挂起。
6. 做5个代表或一天两次。

移动2：木板

1. 脸朝下趴在垫子上。你的身体应该形成一条直线。
2. 放在垫子你的前臂，保持在你的肩膀上你的胳膊肘。把你的双腿并拢。
3. Rise up so that you're balancing on your elbows and the balls of your feet. Keep your body straight and don't let your hips sag.
4. 保持30秒。休息和重复第二次。