Simple exercise can build a healthy spine, and sedentary office workers and student parties need to get exercise. People with corresponding diseases are not suitable for this kind of exercise. Long-term inactivity may reduce our physical function. We often do this exercise. Understand that simple exercise can build a healthy spine, so act quickly!
Simple exercise for establishing healthy spine 1 lateral rotation
Take a lateral position, keep your legs straight, your thighs flexed, and your hands rested on your hips. The upper body should be rotated back and forth, and the amplitude should be larger, so that the waist can be fully rotated, from left to right for 3 to 6 times.
Supine push shoulder
Take the supine position, put your arms flat on the bed, bend your elbows and put your hands on your chest. When you turn your head to the right, push your right shoulder forward (your right elbow will not leave the bed). Turn your head to the left and push your left shoulder 3 ~ 6 times each (if your hands are stiff or numb in the morning, you can do more). Shoulder periarthritis should shrug and shake shoulders and press the pain point of supraclavicular fossa.
Hold the back neck
Take the supine position, hold the head with one hand, put the other palm on the back of the neck, and hold the back of the neck with the fingers of 2, 3 and 4. When a finger touches a swollen or protruding vertebral joint, it can be pinched several times. The left and right sides reciprocate from top to bottom and from bottom to top for 2 ~ 3 times until the left and right necks are comfortable.
Keep shaking your head
Take the supine position, taking the right side as an example, hold the back of your head with your left hand, turn your head 30 degrees to the right, hold your jaw with your right hand, and each finger of your right hand points to the right ear. Push your chin short. Apply force and turn your head to the upper left for alignment, 2 ~ 3 times each time. Change your hand like on the left. If there is unilateral numbness in the head and neck, do the healthy side first and then the affected side.
Guide the body to relax the spine.
Take the supine position, hold the occipital part of the neck with folded hands, bend the lower limbs, keep the heel as close as possible to the buttocks, lift the buttocks off the bed slightly, press the knees with both lower limbs at the same time, and push the feet up, so that the body moves down due to traction. Because the hands stabilize the head and neck, they can stretch the intervertebral space of the neck, chest and lumbar vertebrae, making the intervertebral space wider and better aligned. This method has the functions of anti-aging and treating spinal diseases. If the pain is severe, you can do one-leg traction first, then pull the left and right for 2 ~ 3 times, and then pull the lower limbs for 2 ~ 3 times.
Lie on your back and hold your chest out.
Take the supine position, put your hands behind your neck, and straighten your lower limbs naturally and comfortably. Lift your back off the bed with your head and hips as fulcrums (inhale at the same time), and put your back on the bed forcibly (exhale at the same time). The action should be natural, and you can do it 10 ~ 100 times as appropriate. Beginners stop every 10 and continue to practice after breathing smoothly. This method can improve the stability of the spine and reduce the incidence.
How to prevent and treat excessive exercise?
1. Wear proper shoes.
Some old people like to wear cloth shoes with thin soles when exercising. Cloth shoes have no shock absorption effect, and can't effectively buffer excessive movements when exercising too hard, which is easy to damage the spine and brain. It is best to change shoes and choose a pair of sports shoes with good shock absorption effect. In addition, even the best sports shoes should be replaced regularly, and the ideal time is to change a pair of shoes every six to twelve months.
2. Avoid rapidly increasing the number and time of exercise.
In the process of exercise, pay attention to slowly increase the exercise time to make the muscles supporting the knees stronger. At the same time, the types of sports should also change. Try different forms of aerobic classes, using rowing machines, riding bicycles, lifting weights and skipping rope, as long as you don't do the same exercise every day.
3. Be smart in sports.
Be careful when doing repetitive strenuous exercise, such as stabbing and kicking, squatting, etc. You must keep the right posture. When exercising, it's best to ask the teacher or coach for advice and let them tell you how to adjust your movements. If you are used to doing squats, do not exercise more than 5 groups at a time, and each group should not exceed 12 times. When squatting and getting up, you should slow down, not too fast or too hard, otherwise your blood sugar will drop rapidly in an instant, which will easily lead to blackness and dizziness.