How to exercise the spine correctly, how to exercise the spine for spinal pain?

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.

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

It is recommended that you do more exercises. For example, bow exercises, leg swings, and horizontal bar pulling; Swimming, in particular, is the best! These exercises will work your psoas muscles.

And don't do sit-ups, it hurts the lumbar spine. When you get up, you should get up on your side with your hands supported. Avoid excessive bending!

You can go for a massage. Yoga for chiropractic care is also good.

Here are some of the information available online

Maintain proper posture: Pay special attention to sitting and sleeping postures.

Avoid vigorous and jumping exercises, use soft gymnastics to avoid muscle stiffness.

Don't sleep on too soft beds and don't carry heavy objects.

Wear shoes that are light, soft and elastic so as not to put a strain on your spine.

Frequent hot baths can eliminate muscle stiffness.

Regular backstroke exercises (especially seawater is more buoyant) can strengthen the muscles and protect the spine.

Regular chiropractic correction is done every week to facilitate the maintenance of the spine.

If there is a recurrence of soreness, it should be done as soon as possible** to avoid delaying the onset of the disease.

Daily health care: sitting posture must be upright, if you need to sit upright for a long time, the chair you sit on must have a backrest, and the angle of the back of the chair should not be greater than 115 degrees, the buttocks and the back of the chair must be close together, if you can add a lumbar pad at the waist, it can maintain the normal curvature of the lumbar spine.

When walking, keep your chest up instead of your stomach to avoid the lumbar spine protruding forward and causing nerve compression in the lumbar spine, especially if you are pregnant.

When sleeping, in order to maintain the normal curvature of the cervical spine, the pillow should be changed to a healthy pillow that conforms to the ergonomic design of the human neck (conforming to the normal curvature of the neck), and avoid sleeping on high pillows.

Avoid bending down to pick up heavy objects, and it is advisable to squat down to pick them up.

Avoid holding heavy objects on one side.

Shoulder weights should be shouldered on both shoulders in turn, and long-term use of one side should be avoided to avoid thoracic scoliosis. Avoid sleeping face down on your stomach to avoid causing lateral cervical spine.

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

Section 1: Wild geese flying.

First take a half step forward, the center of gravity begins to move to the front leg, and the two hands are raised sideways, which is a simple action, and the complex action is to fly back with both hands, look up at the roof, and then the whole spine is involved in the movement. This movement is done for 30 seconds on the left and right, alternately, and has a good relieving effect on people with back problems.

Section 2: 10:10 a.m. Exercise to strengthen blood circulation in the back of the neck.

When the two hands are raised sideways, it is called 9 15 on the watch hand, and at this time, each up 5 scales, it becomes 10:10. Whenever your arms come up and down, you can touch the muscles in your neck, and with this process, the muscles that support your neck can be effectively exercised.

Be careful to keep your hands at your sides and spread them back. Do this for 1 minute a day.

Section 3: Head-hand confrontation Relieves back pain.

Put your hands crossed on the back of your pillow, and then keep your eyes level ahead, your cervical spine is a natural normal position, your hands are pressed forward, head back, so forceful, relaxed, on the one hand, improve the strength of the muscles behind the neck, on the other hand, can promote blood circulation behind the neck, is a very good health care action for the cervical spine. In particular, people who work at a desk can do it for two minutes a day.

Session 4: Dryland rowing Relieves back pain.

First, spread your feet apart, stretch your hands forward, and bow forward with your chest up. At this point, suppose you hold the oars with both hands and row backwards with both hands. The real technical essence of this movement is to exert the back muscles when the two hands are rowed, relax when stretching forward, and force when paddling backwards, this exercise can be done for 1 minute a day, which can effectively relieve back pain.

Section 5: Watching the play through the wall Exercise the muscles of the neck.

Start by standing on your tiptoes, standing on your heels, straightening your torso, elongating your neck, and lifting your chin up. The biggest feature of this exercise is to use your own muscles to straighten the entire muscles of your back, which is equivalent to straightening the spine and doing self-traction. Just do it for three minutes a day.

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.