Are you used to working hard for too long to sit down and stoop down?
Do you often suffer from backache, numbness of neck and shoulders,
Pain after work?
Do you always massage, physiotherapy,
But there is no obvious improvement?
Maybe all this,
It ’s all because you do n’t value spinal health.
01
When people are lying down,
The spine carries about 25% of the weight
Relatively speaking, the spine is most comfortable at this time,
But if you twist your body and sleep on your stomach,
But it is not conducive to spine health.
You should lie on your back or on your side. When you lie on your back, your legs should be straight, and a pillow should be placed at the bend of the legs to maintain a certain degree of curvature;
When lying on the side, it is best to bend the legs slightly and sandwich a small pillow between the legs to ensure that the spine and head are kept in a straight line.
02
When standing, the spine carries 100% of the pressure
But when bending down, the spine carries 200% of the pressure
Many people feel that standing is more tiring than sitting, but in fact, the standing posture is less stressed than when sitting.
However, it should be reminded that standing upright will increase the tension of one side of the muscles. Over time, it will not only make the muscles stiff and sore, but also cause uneven stress on both sides of the lumbar spine, resulting in pain in the lower back and simultaneously compressing the spine and surroundings. Nerve affects cardiopulmonary function.
For a good standing posture, the chin should be retracted slightly, the abdomen slightly tightened, and the pelvis slightly forward.
If you need to stand and work for a long time, it is best to step on one foot with a height of 10-15 cm and alternate your feet every other time to reduce the load on the lumbar spine.
When lifting heavy objects, do not bend down directly, squat down first, keep your upper body upright, and then stand up with leg muscles.
03
When sitting, the spine carries 150% of the pressure
When sitting leaning forward, the spine carries 250% of the pressure
When sitting, keeping the chest and abdomen to minimize the pressure on the intervertebral disc, while in the arm-supported sitting position, the feet sitting in a suspended position, the relaxed sitting position, the reclining sitting position, and the forward leaning sitting position, the intervertebral disk pressure increases in turn.
A good sitting position first requires a comfortable chair.
The chair should not be "too deep". When sitting down, the hips can fill the chair so that the waist and back are completely close to the back of the chair; the feet should be able to lie flat on the ground so that the knees are at the same height or slightly higher than the hips; second, find a comfortable The cushion is best to fit the lumbar spine completely. The material is slightly harder and has a certain supporting strength.
The waist is close to the cushion, not "only cushion";
Finally, if you sometimes have to "bend over," you might as well pull the chair closer to the table, or move the computer monitor on the table closer.
04
The main reason why the back cannot be straight
Lack of physical exercise
Resulting in weak back muscles
When people encounter problems related to the spine, such as back pain, numbness of the neck and shoulders, do not seek massage treatment as soon as possible, because massage can only temporarily relax, not play the role of muscle exercise;
There is no need to take medication, because the medication can only temporarily relieve pain;
And electromagnetic wave, microwave and other physiotherapy methods can only play an auxiliary role on the basis of muscle training. Finally, I will share with you a set of exercises to improve the hunchback problem.
These 4 movements can lean over in a standing position,
Lie on a chair and perform on a yoga ball
Take a deep breath before practice
Expand and stabilize ribs
Raise the sternum and head
Keep the entire neck and back on a level surface,
Throughout the practice and the number of times
Don't hang your arms until you finish all the times
And keep it slow, make sure the muscles are under constant tension.
These exercises will be a little more difficult
Absolutely as good as you lift the iron
Should squeeze the scapula at the peak
Each action takes 3-4 groups
3-4 times a week
T
8-12 times
â–¼
Thumb up, forming a T with the body,
Your arms and torso should form a perfect 90 degree angle,
Keep your arms straight,
Raise your arms vertically towards the ceiling while squeezing your shoulder blades,
If you can raise your arms,
Pause for 3 seconds to tighten the scapula to keep.
W
8-12 times
â–¼
Arms straight at 10 o'clock and 2 o'clock, palms down,
Then bend your elbows, the elbow joint moves in the direction of the feet,
It's like putting your elbow joint in your trouser pocket
Focus on the maximum contraction of the scapula,
Keep moving for 3 seconds after moving to the maximum.
A
8-12 times
â–¼
Arms stretched out at 5 o'clock and 7 o'clock,
Palm up, do n’t shrug in the process,
Then move vertically upward,
At the same time, try to squeeze the scapula,
Keep moving for 3 seconds after moving to the maximum.
Y
8-12 times
â–¼
Still straighten your arms at 10 o'clock and 2 o'clock,
Palm down, lift arms up vertically,
Feeling the scapula squeezed back and down,
Hold for 3 seconds before falling.
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