What movements can strengthen the mid back and protect the spine?

Pull-up. Pull-ups work muscles throughout the body, especially in the back. If you practice for a long time, you will be able to develop a strong back.

If you want to enhance the strength of the middle back and protect the spine, then practice some exercises for the back: cat stretching, supine arm rowing, kneeling left and right side turns, L-shaped stretching, back pencil, leaning over YW stretching, shrugging shoulders, leaning over and turning and other yoga exercises, which can strengthen the back strength and maintain a good back curve for a long time.

Can do pull-ups, push-ups, planks, dumbbell curls, dumbbell kickbacks, dumbbell lifts, dumbbell deadlifts, etc.

Straight arm pulldown: Tighten the core, flex the hips and lean forward slightly to contract the back muscles.

Pull-ups: The body naturally sags, the elbows are slightly bent, and the upper body is slightly leaning back.

Seated and leaned over the apparatus row: Keep your body steady, and use your back to drive your arms to bend your elbows and connect to the apparatus in the direction of your abdomen.

V-handle pulldown: Keep the back muscles stable, and use the back force to drive the arm to bend the elbow and pull the rope in the direction of the chest.

Leaning over and single-arm dumbbell row: Keep your body steady, and use your back to bring your arms to bend your elbows, bringing your arms close to your body and lifting them back.

The above 5 movements, each dynamic hole to do 3 sets of training, each group to do 10 12 times, each group to do a rest of 60 seconds, each action to do a rest of 120 seconds, do not rest too long, the same do not rest too short yard high, both will be training effect, for the use of small weight shaping friends can be arranged 4 groups per training to achieve better shaping effect.

There are many ways to exercise the spine, you can choose to steal or do aerobic exercises, you can also choose to do tai chi or choose to do plank exercises. While exercising the spine, it is necessary to maintain a correct sitting and standing posture, usually pay attention to the appropriate control of the amount of activity, do not move too much, if there is a spinal injury, usually pay attention to the prohibition of heavy physical labor.

The flexibility and stability of the spine is essential for the discomfort of the entire upper body, and the flexibility and flexibility of the spine can also make you look tall and good in appearance.

It is best to sleep in the front position, and it is not good to sleep on the left side because it will squeeze the heart. The problem of the cervical spine is best massage, the soreness of amino acids can help relax your cervical spine, you should not be serious now, now pay attention to the sitting posture in front of the computer, try to straighten the waist and face it...

Walking backwards 1000 meters every day, sleeping on a hard bed, no pillows, I have lumbar spondylosis, this is the method that the doctor told me, I really can't go to the hospital to do massage.

If there is a problem at such a young age, by the way, check whether there is any abnormal development of the spine, I think it is generally fine at a young age, and I don't know where the root cause of your disease is.

Change to a rice husk pillow, adjustable height, don't twist your head when you sleep, and lift your head up on the pillow after lying down, try to keep in sync with the chest curvature. Don't do things with your head down, especially on your phone. The computer monitor is at eye level.