New Method for Reducing Stress: Yoga Spinal Therapy

Do urban white-collar workers have occupational diseases? It is estimated that many people's answer is: sore back, backache, and occasionally twitching in the legs. Computers summarize human life, but they also corrode your spine. This "big problem", whether it is a disease or not, has it been tormenting you day and night for a long time? You don't have to take medicine, injections and see a doctor. WH invites Dr. Mabel, a professional chiropractor and yoga master, to use yoga to solve your problems. No matter how hard you work, your back will be as healthy as you were born!

Yoga

Viewed from the side, the spine has four physiological bends, which are in the "S" shape, that is, the bends of the neck and waist are convex forward, and the chest and bottom are convex backward. The human spine has functions such as weight-bearing, shock absorption, protection and exercise.

The spine is composed of 7 cervical vertebrae, 12 thoracic vertebrae, 5 lumbar vertebrae, 5 sacral vertebrae and 4 coccydal vertebrae connected by means of intervertebral discs and surrounding muscles and ligaments.

The four physiological bends of the spine, coupled with the gel-like intervertebral discs between the vertebrae, make the spine like a spring, with the ability to cushion and absorb shocks, while at the same time enhancing posture stability, especially during strenuous exercise or jumping, preventing skull and brain damage. The spine and ribs, sternum and hip bones form the thoracic cavity and bony disc respectively, which play a good role in protecting the organs in the thoracic cavity and pelvis.

The 33 vertebrae are interlocked, and their foramen are connected to form the spinal canal, which supports and protects the spinal cord, its blood vessels and lymph vessels within it. The spinal cord emits 31 pairs of spinal nerves, which are mainly distributed in the viscera, controlling and regulating the functions of the viscera, blood vessels and glands.

The trouble with the spine can cause you to fall into a sub-healthy state in minutes. Not to mention sitting in front of the computer for a long time will put a huge burden on your spine, accidental sleeplessness or poor posture are all the culprits that cause spinal problems. But this is not as serious as going to the hospital. As long as you have the patience and spend half an hour to an hour every day, you can completely improve this situation. From neck to waist, feel comfortable to the end!

Spine yoga physical therapy

The central axis of the human body is known as the "second lifeline" of the human body and is the "pillar and pillar" of the human body. The spinal nerves connect the internal organs and the external limbs and bones. Spinal injury is closely related to the sub-health state of the human body. Damage to human pillars is a potential and fatal threat to life and health and cannot be taken lightly. Now let us carefully understand the structure of the human body's spine and learn several yoga physiotherapy methods that can effectively relieve and treat spinal problems.

Through the practice of targeted yoga poses, you can help relax tense muscles and ligaments, adjust the spine to return to its natural physiological curvature, promote blood circulation, and relieve pressure on the spine.

neck

The cervical vertebra is the most flexible part of the spine, and there is no large muscle ligament protection around it, making it extremely vulnerable to injury. Especially when working at the desk for a long time, the neck muscles are under an uncoordinated stress for a long time. The muscles and ligaments are stretched and strained, resulting in cervical spine hyperplasia, and even compressing nerve roots, vertebral arteries, etc., causing a series of cervical spine syndromes.

a. Stretch the neck

Exhale, slowly lower your head, try your chin as close to your clavicle, and stretch the back muscles of your neck. Inhale in and slowly lift your head. Exhale and slowly tilt your head back. Inhale and return to neutral position.

As shown in Figure b, exhale, tilt your head to one side, keep your shoulders level, and try to keep your ears close to your shoulders. Inhale and return to neutral position.

Repeat 5 to 10 times with breathing.

shoulder

a. Eagle style

Exhale, wrap your arms around your elbows, palm facing each other, push your elbows forward flat, push your shoulders down, and open your shoulder blades outward.

Place the rear side of the right thigh on the front side of the left thigh, place the shin of the right calf on the left calf, hook the big toe of the right foot above the left ankle, and bend the left leg slightly to maintain balance.

Take a deep breath and hold for 15 to 20 seconds.

b. Around the shoulders

Place your hands gently on your shoulders and align your elbows. Inhale, elbow up, and turn shoulders; exhale, continue to wrap around shoulders, and retract elbows. Repeat 5 to 10 times with breathing.

tips

1. Don't smoke and drink less: It helps maintain the balance of calcium and phosphorus metabolism in the body and prevents osteoporosis.

2. Correct posture is the key: sitting upright, reasonably adjust the height of the table and stool to ensure the integrity of the spine. Don't cross your legs and avoid being in one position for long periods of time. When standing, your feet should be flat to avoid tilting your pelvis, your back should be straight to avoid stooping, and your forehead should be perpendicular to your chin to avoid deformation of the curvature of your cervical spine. The sleeping posture is mainly on your back and on your side to avoid sleeping on your stomach for a long time. When sleeping on your back, it is best to place a cushion under your knees, and when sleeping on your side, place a cushion between your legs. And choose a mattress with good support.

3. Diet nutrition should be balanced: Strengthen calcium intake and prevent osteoporosis.

4. Don't "sit back and relax": Pillows should not be too high or too low. Generally speaking, the pillow height should be 6? 15cm is appropriate, or calculated according to the formula: (shoulder width-head width) ÷2.