What exercises can correct the spine?

Fitness can not only improve physical fitness, but also correct hunchback and shape the erector muscles that support the spine!

Correct the spine Sit with your upper body straight, naturally straight, with your legs spread apart, slightly wider than your hips. Keep your arms straight and your feet facing upwards. While inhaling, slowly press down on your upper body, bringing your abdomen as close to your spine as possible, and then exhale slowly.

Inhale again, while slowly straightening up, with your back flattened as if you were leaning against a wall.

Lean forward with your upper body, taking care not to move your hips and not bend your knees. To maintain natural breathing, holding your breath can make your body tense and interrupt your movements.

Exercises for scoliosis patients definitely have a role. If it is mild scoliosis, if it is carried out in the early stage, it is very beneficial to correct scoliosis with certain exercises and physiotherapy.

Even after adulthood, when scoliosis has stabilized, it is good for scoliosis with certain exercises.

For example, exercising the lower back muscles, strengthening the muscle strength, has a protective effect on the spine, can relieve the symptoms of scoliosis, and can delay the progression of scoliosis, which is very necessary.

Patients with scoliosis should be the sooner the better, especially in the adolescent period, with a certain orthopedic brace, and then with some physiotherapy, exercise, it is still very good for relief. Fitness can correct postural scoliosis, but there is no way to correct scoliosis due to defects in bone development. After fitness, due to the exercise and enhancement of the lower back muscles, the muscles of the lower back will strongly stretch the spine to maintain a neutral position, so that some scoliosis caused by improper posture in daily life can be corrected.

However, if scoliosis is very severe and is caused by the formation of bony dysplasia, then there is no way to correct it by fitness alone, and it can only be corrected by surgery**.

After scoliosis, you need to keep exercising, but exercise cannot completely correct the deformity. The exercise is to selectively strengthen the muscles of the spine to maintain posture, and to relax the concave muscles and ligaments by strengthening the traction of the convex muscles, so as to achieve the balance of muscle strength on both sides of the body. Exercise is often used as an aid to the brace**.

The scoliosis angle is small and can be corrected by self-exercise. It is recommended that once the scoliosis is detected, it needs to be corrected by exercises in time, and the patient is introduced to two exercises to correct it. Here's how:

First of all, flip book pose: hips bent, knees bent 90 degrees, lying on the side, hands closed elbows straight forward, inhale ready, abdominal muscles tightened, stabilize pelvis and torso remain still, exhale, upper hand open to maximum, upper thoracic spine rotate to maximum, inhale back to ten hands, repeat the above movements for ten sets, 2-3 sets per day.

Second, cat movement: four-point support position, the distance between the knee and the hand support point increases the distance between the forearms with the palm, the knee is perpendicular to the hips, the hands are perpendicular to the shoulders, the starting position keeps the spine straight, exhale slowly from the coccyx, caudal vertebrae, lumbar vertebrae, thoracic vertebrae, cervical vertebrae, head, inhale slowly from the coccyx, caudal vertebrae, lumbar vertebrae, thoracic vertebrae, cervical vertebrae, head, feel the spinal movement, repeat the above movements 5-8, 2-3 sets per day.

If the curvature of the right side of the spine is less than 20 degrees, it can be corrected by exercise. Patients can also do physical exercises, mainly including sitting and standing postures, and bracing ** and horizontal bar suspension, traction, etc.

For mild scoliosis in adolescence, generally less than or equal to 20-40° can also be corrected by exercise.

I saw it said that the mild early stage can be corrected by a few movements, but it is necessary to persist for a long time, and you should also pay attention to your posture at ordinary times. If scoliosis is found, you must seek medical attention in time and listen to the doctor's diagnosis and plan.

Yes, but it is recommended to go to the hospital for a check-up, and if the curve angle is large, surgery can be used.

However, of course, this kind of thing actually needs to have a certain degree, when a person speaks especially rudely in front of you, you don't have to think that you are related, so this person does not treat you as someone else, and he is a demon who fights evil.

The dragon-shaped Sogu is very good for the lumbar and cervical vertebrae.

1. Sit-ups.

Using this to exercise the strength of your lower back is very crucial. Everyone will do the action, but the key is to be patient and persistent. Don't do it for a day, if you're afraid of getting tired, give up.

Insist on doing two or three sets of fifteen as a group every day, and the effect is very good.

2. Waist twisting exercise.

Of course, if the waist is overworked and does not exercise, it will cause its fat and injury. When you have nothing to do, you can twist your waist to make your waist move and achieve the benefits of improving your waist function.

3. Turn the hula hoop.

Prepare a hula hoop to turn at home, the movements will not be coordinated at first, but after slowly mastering it, you can insist on turning for half an hour a day, and you can also achieve waist recovery.

4. Squatting horse step.

Naturally, this effect can also be achieved, but people with poor waist strength may not be able to bear it, so it is recommended that you use the usual horse steps. Advanced horse steps can be weighted on the waist, so that the weight sags the force, so that the waist strength rises.

5. Waist massage.

A good massage of the lower back is also key. In particular, you can systematically carry out some waist massage, insist on doing it once a day, or you can also put the can, so that the moisture in the back can be pulled out, and it can also be used to rebound with good waist strength.

1. What exercises are good for the spine for office workers.

Sit behind a table with your palms resting on your chin. Count from 1 to 10, pressing the chin as far as you can with the palm of your hand. Do 3 times for each specialty, and take one break.

Genus. Stand up straight or sit up straight and slowly turn your head to the right, counting from 1 to 10 and turning back as far as you can. Then turn your head to the left and count from 1 to 10 again. Then slowly lower your head until your chin is close to your chest, then slowly tilt your head back. 10 rotations are required in each direction.

Stand up straight or sit up straight with your head on your left shoulder and the bottom of your right palm resting over your ear. Press your head slightly with your palms and straighten your head. The opposite direction is the same. Do 3 times for 5 seconds in each direction.

Stand up straight or sit up straight, hold your head in your hands, lower your head, and lift up again against the resistance of your hands, doing this 3 times every 5 seconds.

Stand up straight or sit up straight, lifting your shoulders to a height that touches your ears and repeating 6 to 8 times.

There are a few points to growing taller:

1, you can't stay up late again, most people are there.

Grow taller in sleep, especially in the early hours of the morning (12 to 4 o'clock).

2. Eat and drink normally every day.

3.Milk every day, supplemented with calcium. - You can't drink it on an empty stomach when you drink milk, and you must serve it with bread and steamed buns. Otherwise, it's useless to drink it.

4. Exercise more, especially some single-bar exercises - you can lengthen the joints, and there should be some stretching exercises, which will help the joints relax and help them grow taller.

5. Don't forget to supplement vitamin AD and vitamin B at the same time, which promote calcium absorption.

6. Don't worry too much, sometimes the operation of the brain will also affect the development of the body.

You should eat more protein, especially if it contains"Amino acids"foods such as flour, wheat germ, beans, shrimp, crabs, shellfish, seaweed, beef, chicken, liver, pork legs, eggs, milk, yoghurt and dark vegetables.

You can participate in basketball, badminton, skipping rope, trampoline, bungee jumping, long-distance running, which can make the legs slender and not appear muscular, and the upper body is well-proportioned and toned without looking bulky.

Don't get involved in football, taekwondo, wrestling, which can deform muscles and hinder bone growth.

Dude, I don't know what your idea is when you ask this question

1. If you want to** teach you a super easy method.

You can stand upright on one leg and look at one side of your body while pulling the muscles of your abs and hips.

1）.Stand with your feet shoulder-width apart and your right hand raised upward.

2）.Use your flanks to pull your right elbow down to chest height and raise your right thigh to hip height. Place your hands at your sides, on the same plane as your body, not in front of your body.

Hold the position for 5 seconds and return to a standing position (with your right foot touching the ground gently, taking care to move slowly).

Do 10 times. Repeat on the left side.

2. If you want to exercise, you need:

Clinical findings show that poor lumbar flexibility, soft lumbar abdominal muscles, excessive curvature of the lumbar spine, and anterior pelvic tilt are all easy to cause lumbar injuries. For this reason, targeted exercise can have a preventive effect.

Pelvic tilt exercise: bend the knees in a supine position, touch the ground with both feet, lower the waist so that it touches the ground, lift the hips to make it about 1 cm off the ground and start to contract the abdominal muscles, exercise 20 times a day, can reduce the excessive bending of the lumbar spine and reduce the burden on the waist.

Sit-up exercise: Lie on your back and bend your knees, touch the ground with your feet, cross your hands on your abdomen, touch your shoulders to the ground, slowly raise your head and lift your shoulders about 25 cm off the ground, then lie down slowly, do 3 sets a day, 10 times per group, which is conducive to the exercise of waist and abdominal muscles.

Hip and quadriceps stretches: Stand on one leg, bend the knee at 90 degrees with the other leg, grasp the front of the ankle with the hand on the same side, slowly pull the ankle back, so that the heel is leaning towards the hip, practice this position lo times, do 10 sets a day. It can improve the toughness of muscles.

Other than that. When lifting heavy objects from the ground, you should bend your knees and squat, keep your waist straight as much as possible, keep your body as close to the object as possible and close to your abdomen, and take a slightly bent knee and upper body slightly forward posture; When carrying a heavy object, lean forward so that the weight is as close to the shoulder as possible. When sitting in a daily posture, you should keep your chest straight, lean your waist on the chair, don't hang your feet in the air, and stilt your legs less, because long-term stilted legs are easy to cause scoliosis.

I don't know if you're satisfied

Exercise Method:

Yan Fei method: Lie on your stomach, with your hands behind your back, and raise your head with your chest up to make the head and chest off the bed, and the knee joints are straightened at the same time.

Hold this position for 3 5 seconds, then relax your muscles and rest for 3 5 seconds, for a cycle.

Xiaoyanfei method: lie on your stomach, put your hands behind your back, raise your head and head vigorously, leave the head and chest off the bed, hold this position for 3 5 seconds, and then relax your muscles and rest for 3 5 seconds, for a cycle.

Three-point support method: lie on your back, go to the pillow and bend your knees, lift your abdomen and buttocks up as much as possible, rely on the head and feet to support the weight of your body, hold this position for 3 5 seconds after lifting to the highest point, and then relax your muscles and rest for 3 5 seconds, for a cycle.

Wearing the Pretty Care Correction Pad, walking correctly is the best exercise. Hunchback is not only unsightly, but also the thoracic spine will compress your heart and lungs, which will affect the function of organs, so you should pay attention to it. Contact me for more spinal issues.

Swimming can be exercised.

Body. Whole-body exercises such as basketball, volleyball, badminton, swimming, etc., are conducive to the extension of the whole body bones. Right.

When swimming, people usually use the buoyancy of water to lie prone or supine in the water, and the whole body is relaxed and stretched, so that the body can be comprehensive, symmetrical and coordinated development, so that the muscle lines are smooth. Exercise in water reduces the impact on bones during ground movement, reduces the probability of bone aging, and makes bone joints not easy to deform.

There is also the kind of two chairs, the one with the back of the chair, placed face-to-face in the middle to leave a certain distance, you lie on the chair surface, your feet and head can touch the back of the chair, hang your waist in the air, insist on 5 minutes a day, and add 5 minutes after holding on for a long time, this is the method of many male models to lengthen their legs.

Yoga Cobra Snake Pose: Lie on your stomach, place your hands on the ground on both sides of your chest, inhale and lift your head, neck, chest, and abdomen with your hands.

Straighten, right. Be careful not to leave your crotch off the ground. Open the ribcage and let the back extend backwards, and the head back to elongate the neck.

Hold this position for a while, inhale back to the center and exhale to flatten your body, then push your body up and sit on your heels with your hips.

Exhale and move your upper body downward, bring your forehead to your knees and touch the ground, and place your hands at your sides for a moment in baby pose.

This exercise can enhance the flexibility of the lumbar spine, enhance the breathing function, and beautify the neck.

Yoga lower body swing pose: Lie on your back, bend your legs and heels close to your hips, keep your toes, heels, calves, knees, etc

Keep your thighs together (always keep them together for the rest of the movement) and place your hands under the back of your head. Exhale slowly.

Slowly fall your legs to the ground on your left side, look to your right, and stay there for a while with your shoulders on the ground and not cocked.

Slowly inhale back to the center, and slowly lower your legs to the ground on your right, keeping your eyes on the left side for a while. It can be practiced repeatedly.

This simple movement is a great way to massage the spine and relax it. It is very good to eliminate the hindrance of waist energy.

Working with your head down for a long time can easily cause excessive strain on the cervical spine, and some people suffer from so-called occupational diseases such as cervical spondylosis and lumbar spondylosis. The whole set of aerobics is composed of 20 main movements, which can be practiced slowly under the soft **, about 15 minutes, and the requirements for the venue are very low. Here are a few training exercises for the benefit of readers.

1. Sit cross-legged on the ground with your arms at 180 degrees.

2. Support the ground with your right hand and stretch your left arm to the sky as much as possible.

3. Stretch your left arm to your left ear as far forward as possible.

4. Place your left hand on your head and head to the left side.

5. The whole body is naturally relaxed.