So it depends on how the subject is standing against the wall.
The next two against the wall to improve these body movements:
One, against the wall head pressure ball:
The back of the head with the tennis ball on the wall, pay attention to collect the chin, the body is not too close to the wall, to keep the line of sight level, slowly turn the head to one side, do not let the tennis ball fall, and then turn to the other side, left and right, counting one time to do 8 to 10 times, repeat 4 to 5 groups
This is the first time that I have ever seen a tennis ball on the wall, and I have never seen it on the wall. 5 sets
Wrong point: 1. If your body is too close to the wall at this time, the ball is too low, so that your head has been kept in a low state, then this time on the one hand in the strengthening of the back of the neck muscle groups, but on the other hand, still maintains a wrong posture, the weak muscle groups are even weaker. Most importantly, in a wrong mode in the exercise will establish a more inefficient neural channels, the formation of a wrong mode of action, not only can not play a role in changing the posture, but also lead to proprioceptive disorders, head and neck around the muscle groups do not have a correct feeling of force.
2. If you don't have a chin tuck, the back of the head extension muscle groups can be exercised. But our head forward extension is a kind of lower cervical flexion, upper cervical extension, in order to correct this posture, we need to do an opposite action to strengthen the weak muscles around, the pressure of the ball is to let the lower cervical spine extension, and at the same time to close the chin (so that the upper cervical spine flexion) this action is also essential
Two, against the wall to raise the hand (the wall angels):
Semi-squatting position slightly bent knee 30 degrees Around, bend the elbow 90 °, so that the upper arm parallel to the ground for the starting position, try to let the shoulders, elbows, wrists against the wall, at the same time, the pelvis is slightly forward rotation, so that the whole back of the waist and back also against the wall. Raise your hands up to their maximum range with all the above points pressed against the wall, then lower them. 10-15 reps per set, ****2-3 sets.
Error point: 1. The lumbar spine is not affixed, this time the buttocks stick to the wall, then, the pelvis will be tilted forward, the lumbar spine forward curvature increases, the thoracic spine backward curvature increases, the cervical spine forward curvature will also become larger, the whole action deformation occurs, this time does not play a role in the exercise of the characteristics of the muscle group at all. You can press a piece of paper at the waist to ensure that the paper is pressed and does not fall, and the thoracic spine can not be attached to this method.
2. Both sides of the elbow joint is not posted, this time the rhomboid muscle is not better stimulated contraction, rhomboid muscle is an important muscle we exercise this action, it can be to the direction of the spine to pull the shoulder blades, effectively improve the performance of the hunchback.
3. The head is not affixed to the wall, which is also a very critical point of this action, if not affixed to the back of the neck there is no way to effectively stimulate the muscle groups, then it will not be able to effectively improve the neck extension.
Training for weak muscle groups is important, but the daily posture is even more important
1. Correct posture
Correct posture, according to postural assessment or anatomical position, should meet the following conditions:
From the front, the midpoint of the line between the two eyebrows, the tip of the nose, the chin, the sternum, the navel, the pubic symphysis should be in a line, and the extension of this line should be in a line, and this line should be in a line, and this line should be in a line. The extension of this line should fall at the midpoint of the two feet;
From the back, the midpoint of the back of the head, the midpoint of the line connecting the shoulder blades, and the sacrum should be on a line, while the extension of this line should fall in the middle of the two feet;
From the side, the ears, shoulders, hip joints, knees, and ankles should be on a line.
2. Correct sitting posture
Feet slightly apart, and shoulder width, feet and knees are rushing forward, the spine is straightened so that the center of gravity of the upper body sits on the sitting bones, do not have to excessively straighten the body, the waist and abdomen to maintain a certain degree of tightness to maintain a straight body and the thighs at an angle of about 90 °, try to distribute the power to the feet, lumbar can be a pad to support the maintenance of lumbar vertebrae physiological curvature, the chin and head Retracted to fall on the shoulders, both sides of the shoulder blades backward contraction, while sinking as far as possible to make the collarbone pulled flat into a straight line.
3. Correct sleeping position
Cervical spine bad people can choose to sleep on the side or sleep on the back, for cervical spine patients, to emphasize the physiological curvature of the cervical vertebrae, so sleep on the back or the side, and the neck should be supported by pillows, which is beneficial to the cervical spine's health. When the prone position when the head and neck are in a position of extreme twisting to one side, the neck is tense, easy to cause neck muscles, ligament joints and other strain and degenerative changes, generally should not be used.
And the choice of a suitable pillow is also an important part of a good night's sleep. The types of pillows on the market now endless, now more popular on the market is the fiber pillow, down pillow, buckwheat pillow, latex pillow and memory pillows and so on. In fact, these pillows have their own advantages, there is no good and bad, we just need to sleep according to their own habits to choose the type of pillow suitable for their own good, you can buy pillows personally to try.