1, Exercise improves spine health
Lateral rotation: take the lateral position, straighten your calves, bend your thighs, and put your hands 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.
Shoulder Push: 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 hand on the back of the neck, and hold the back neck with fingers and palms. 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.
Shake your head straight: Take the supine position 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 your right ear. With short force, push the jaw upward with your right hand, and turn your head to the upper left and straighten it, 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.
Pull-ups to relax the spine: Take the supine position, hold the occipital part of the back 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 down the knees with both lower limbs at the same time, and push up the feet, so that the body will be dragged down. 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 out your chest: Take your supine position, put your hands behind your neck, and straighten your lower limbs naturally. 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 with force (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.
2. Self-correction of scoliosis
First, the correction method
1, lateral bending
Methods: Put your feet together, bend your upper body to the protruding side, hold your trunk with both hands for 20 seconds, and then return after a short stay.
Tip: Keep your body sideways and don't lean forward.
2. Single-arm lifting
Method: "Bend sideways" with the same arm, and lift the arm upward like a bucket. The larger the amplitude, the better.
Tip: Keep your upper body upright and don't lean forward.
3. Lie on your side and lift your legs
Methods: Practitioners lie on their side on the mat and slowly lift one leg, the greater the range, the better.
Tip: The "side bend" part must face down.
Step 4 pull-ups
Methods: The uneven bars are suspended and the upper body is pulled up.
Tip: the "side bend" side arm is at the top.
Second, signs of scoliosis.
1. After putting on clothes, the neckline is uneven, with one shoulder high and one shoulder low.
2. One side of the back is raised.
When sitting, there are wrinkles on one side of the waist and no wrinkles on the other side.
4. Look at the child's figure and find that one hip is higher than the other.
5. When lying flat, the lower limbs on both sides are not equal in length.
Third, scoliosis examination
Check 1: Touch the spinous process of the back spine one by one with your hands to see if the connection line is in a straight line.
Check 2: Stand at attention on your back, and observe whether the bilateral shoulders, shoulder blades, waist and pelvis are symmetrical and scoliosis. If there is asymmetry, it is abnormal.
Check 3: Hands droop naturally, close, then bend over 90 degrees, and aim your hands at the middle of your feet. If there is scoliosis, it may be that the height of the back or waist on both sides is different.
Fourth, daily prevention.
Strengthen physical exercise and develop a good sitting posture. When writing, don't lean forward too much, keep your spine upright, the line between your shoulders should be parallel to the table, your chest should not feel oppressive, your feet should touch the ground, and keep a stable and fatigue-free posture.
Keep your head down for 20 minutes, your head up for 2-3 minutes, and your head down for 30-40 minutes. You need to stand up and walk, make some left and right turns, and tilt your head forward and backward appropriately.