Simple yoga to prevent premature spinal failure and sedentary white-collar workers must learn exercise

Introduction: The normal form of the spine, the process of humans walking from crawling to upright, is influenced by the gravity of the sun, moon, stars and earth, its own gravity and the coordination, shock absorption and degeneration of intervertebral discs, forming the four physiological curvatures of the human spine: anterior cervical spine, posterior thoracic spine, anterior lumbar spine, and posterior sacral spine. These special "S" shapes can greatly affect your body shape and aura, and more importantly, they are related to your health throughout your life.

All diseases start from the spine

Isolated intervertebral discs: There are 26 intervertebral discs after a person's spine is upright. The normal thickness of the intervertebral disc is 1/4 to 1/3 of the vertebral body. The intervertebral disc can act as a shock-absorbing and rocking-chair between the vertebrae. After a person reaches the age of 20, the nutrient supply line of the intervertebral disc is cut off, like an isolated island, gradually degenerating, and the intervertebral disc is constantly worn out, from height to height to shorter and thinner.

Two major spinal problems: Because people are sitting, lying, sleeping, walking, and standing nowadays are not physiological, coupled with the mismatch of heights of soft beds, soft seats, tables and chairs, and sleeping pillows are not physiological, especially when many people bow their heads for a long time, causing the cervical spine to straighten or reverse arch, and symptoms include dizziness, headache, dry eyes, myopia, pain in the back occipital region and shoulders. More than half of computer families have their curves straightened.

Disease report: Professor Diao Wenpu once conducted a physical examination for students in a certain class of a primary school in the former Chongwen District. He found that among the 40 students in the class, only 2 students had healthy spinal cords. The other 38 students had spinal problems to varying degrees. Some students were severely affected. Dizziness, headache, myopia, tinnitus, and drowsiness.

Yoga tips prevent sexual degeneration of the spine

Cobra

practice method: Lie on your face, open your feet to shoulder width, and place your hands on both sides of your chest;

Inhale, push on the ground with both hands, stretch your spine step by step, lift your head, and straighten your elbow joints;

Exhale and bend the entire spine backward to the maximum extent; breathe evenly and maintain;

Inhale, straighten your head first; exhale, bend your elbows, and slowly lower your upper body. Lie down and relax.

Exercise efficacy: Accelerate blood circulation around the spine, nourish and soften the spine, and prevent degeneration and disease of the spine.

Flying Locust

exercise method: Lie on your face, open your feet to shoulder width, and separate your arms from your body by about two punches;

Inhale, lift your limbs and body up and off the ground as much as possible, with your hands and feet at the same height; breathe evenly and hold for a while;

Exhale, fall back to the ground, and relax. Groups 4 to 6 can be repeated.

Exercise efficacy: It is very effective to strengthen the muscles of the waist, hips and buttocks, which can better protect the spine and prevent its functional degradation.

Spine twist

exercise method: Sitting, knees bent, left leg on top, right leg on bottom, right heel on the ground outside of left hip, left foot on the ground outside of right knee, right elbow on the outside of left knee joint, left arm wrapped around right waist side from behind;

Inhale and stretch your spine upward and straighten; exhale and twist it fully to the left rear.

Inhale and return to center; exhale and release your limbs. The same goes for the opposite side.

Exercise efficacy: Relax and regulate the spine, relieve daily fatigue and rigidity, allow blood to flow back to the spinal area, and nourish the spinal nerves.

Intimate advice

Key points in life to prevent spinal degeneration

1. Find a suitable chair. Don't sit in soft chairs. The chair should have a backrest and no armrests. The chair should be as high as the knee joint.

2. There are requirements for table height. The table height should not exceed the axillary horizontal stripes.

3. How to watch TV. When looking at the computer or TV, you should look straight up or look up slightly.

4. There are requirements for reading books. You cannot read while lying down. When reading, you should lift the book up to achieve a head-up effect. Don't put the book on the table and look down.

5. The bed had better be harder. It is best to have a hard bed, and the bedding is best to be hemp or cotton.

6. Sleep with your neck pillow. When sleeping, you should rest your neck rather than a pillow, because the cervical spine is suspended when you are pillowed. After sleeping well, the ligaments, muscle groups, joint capsules, etc. responsible for protecting the cervical spine are relaxed. Over time, the physiological curvature of the cervical spine will disappear or even reverse. Bend, which may cause dislocation of the corresponding cervical joints, which may compress the vertebral arteries and spinal nerves, resulting in insufficient blood supply to the brain, dizziness, headache, insomnia and other discomfort. The correct way to sleep should be on your back, with your neck pillow resting on the depression of the spine, leaving your head slightly suspended and not resting on the back of the brain. Neck pillows can be homemade: roll the bath towel tightly into a tube with a diameter of 8.5 cm and a length of 50 cm. Children's neck pillows have a diameter of 6 cm. The size of the neck pillow can be adjusted according to the height and comfort of your neck.

chiropractic exercise

Massage the spinous process of the cervical spine

Rhythm: 8×8网站图片位

Preparation posture: Take a step with your right foot to the right, the same width as your shoulders, and the toes forward. At the same time, you fold your hands on the spinous process of the first cervical vertebra below the occipital bone, with your elbows open outward and as level as you can with your shoulders.

Start: Overlap your hands, place your four fingers together under the occipital bone to knead the spinous process horizontally; move and knead horizontally in 4 stages from the suboccipital joint to the first thoracic vertebra, with 2 8 beats per stage.

Action essentials: Fold your hands and fingers, press hard, press and knead horizontally, master the strength yourself, and determine whether it hurts.

Function: Relieves the tension of the spinous process muscles and the supraspinal ligament, eliminates fatigue, prevents fibrosis and calcification of the cervical ligament; promotes the flow of qi and blood in the Du vessel, and maintains the normal physiological curvature of the cervical spine.

Standing posture of lumbar spine

Rhythm: 8×8

Preparation posture: Take a step with your right foot to the right, shoulder width, toes forward, and fists with both hands.

Start: Raise your arms together to the upper right, and then swing it to the lower left. At this time, move it to the left together with the thoracic vertebra. Raise your left leg and turn it to the right together with the lumbar vertebra to make four eights; Then raise your arms to the left together, then swing it to the right, and then swing it to the right together with the thoracic vertebra. Raise your right leg and move it to the left together with the lumbar vertebra to make four eights.

Action essentials: Strong explosive force, use force to throw your arms down and lift your legs.

Function: It is mainly to prevent and correct intestinal and uterine dysfunction caused by dislocation of the vertebral joints from the thoracic 11th to the lumbar 5, and soreness, numbness, swelling, pain, coolness and weakness in the waist, hip, knee and calf. (Editor in charge: Chen Shaopeng)