Easy yoga helps you prevent occupational diseases

Back pain and spinal soft tissue damage are occupational diseases that heavy manual workers and people who often sit down and work. The most effective way for this group of people to prevent this occupational disease is to maintain correct body posture at ordinary times, which should be paid attention to from the age of 30. This is of great significance for preventing elderly low back pain and spinal soft tissue injury.

I would like to introduce you to a set of simple preventive exercises, which is a set of movements selected from yoga to prevent lumbar spondylosis. If you adhere to these 6 exercises every day, low back pain and vertebral soft tissue pain will not haunt you.

1. Preparatory posture: upright, legs close together, and arms droop naturally.

Action: Raise your arms forward and inhale at the same time, then hang your arms from the front of your body, bend your upper body downward as much as possible, and exhale at the same time. Repeat this 8-10 times.

2. Preparatory posture: Put yourself on the chair.

Action: Cross your hands behind your head, put your shoulders on the back of the chair, inhale at the same time, and bend your shoulder blades back as much as possible 3-5 times. Then restore, lean back against the back of the chair, inhale at the same time, and flex your shoulder blades back as much as possible 3-5 times. Then restore, lean back against the chair and exhale at the same time.

These two exercises can reduce the fatigue on the back. They can be done during breaks at work and breathe naturally.

3. Preparatory posture: kneeling.

Action: Bend your back downward as much as possible, stay for 2-3 seconds at the maximum, keep your head upright, and then restore.

4. Preparatory posture: bend your arms and bend your elbows and lie on the ground.

Action: Stretch your arms and bend your upper body backward as far as possible from the ground. Repeat 6-8 times.

5. Preparatory posture: Lie on your back on the ground, with your arms naturally placed on the sides of your body.

Action: Try to straighten your back forward, support your arms, and bring your legs together, try to straighten forward, support your arms, and bring your legs together and try to lift up. Repeat 5-8 times.

6. Close the back of your right hand to your waist, straighten your left arm, and touch the back of your right leg with your left hand.

Hold this position for a few seconds, but don't feel pain. Then change direction. (Internship Editor: Wu Jinyu)