Spine protection aerobics, many computer families working in the workplace are inevitably in a sub-health state, especially in this part of the spine, because spine problems can easily lead to other' physical problems', so we should pay attention to protecting the spine at ordinary times. Then let's learn more about spine protection aerobics.
Spine protection calisthenics 1 lateral rotation: take a lateral position, with legs straight, thighs flexed and hands akimbo. The upper body should be rotated back and forth, and the amplitude should be larger, so that the waist can be fully rotated, from left to right for 3 to 6 times.
Shoulder Push: Take the supine position, put your arms flat on the bed, bend your elbows and put your hands on your chest. When you turn your head to the right, push your right shoulder forward (your right elbow will not leave the bed). Turn your head to the left and push your left shoulder 3 ~ 6 times each (if your hands are stiff or numb in the morning, you can do more). Shoulder periarthritis should shrug and shake shoulders and press the pain point of supraclavicular fossa.
Hold the back neck: Take the supine position, hold the head with one hand, put the other hand on the back of the neck, and hold the back neck with fingers and palms. When a finger touches a swollen or protruding vertebral joint, it can be pinched several times. The left and right sides reciprocate from top to bottom and from bottom to top for 2 ~ 3 times until the left and right necks are comfortable.
Shake your head straight: Take the supine position as an example, hold the back of your head with your left hand, turn your head 30 degrees to the right, hold your jaw with your right hand, and each finger of your right hand points to your right ear. With short force, push the jaw upward with your right hand, and turn your head to the upper left and straighten it, 2 ~ 3 times each time. Change your hand like on the left. If there is unilateral numbness in the head and neck, do the healthy side first and then the affected side.
Pull-ups to relax the spine: Take the supine position, hold the occipital part of the back neck with folded hands, bend the lower limbs, keep the heel as close as possible to the buttocks, lift the buttocks off the bed slightly, press down the knees with both lower limbs at the same time, and push up the feet, so that the body will be dragged down. Because the hands stabilize the head and neck, they can stretch the intervertebral space of the neck, chest and lumbar vertebrae, making the intervertebral space wider and better aligned. This method has the functions of anti-aging and treating spinal diseases. If the pain is severe, you can do one-leg traction first, then pull the left and right for 2 ~ 3 times, and then pull the lower limbs for 2 ~ 3 times.
Lie on your back and hold out your chest: Take your supine position, put your hands behind your neck, and straighten your lower limbs naturally. Lift your back off the bed with your head and hips as fulcrums (inhale at the same time), and put your back on the bed with force (exhale at the same time). The action should be natural, and you can do it 10 ~ 100 times as appropriate. Beginners stop every 10 and continue to practice after breathing smoothly. This method can improve the stability of the spine and reduce the incidence.
Spine protection aerobics 2 Basic posture: Before each exercise, stand naturally, look straight, feet slightly apart, shoulder width apart, and hands naturally droop. Relax all over.
Lean forward and lean back: put your hands on your hips, tilt your head up one after another, inhale at the same time, look up at the sky with your eyes, and pause for one minute; Then slowly lower your head to the chest position, exhale at the same time, and look at the ground. When doing this, keep your mouth closed and keep your chin as close to your chest as possible. After stopping for one minute, do it up and down four times. The essence of action is: stretch, relax and slow, so as not to feel uncomfortable.
Raise your arm and turn around: first raise your right arm, palm down, look up at your palm, turn left slowly and stop for one minute. When turning, pay attention to the heel turning 45 degrees, the body center of gravity leaning forward, and then the body turning to the right rear side. Inhale slowly when you turn, and exhale slowly when you turn. The whole movement should be slow and coordinated. When you turn your neck and waist, try to turn as much as possible and stop for a minute. When you return to your natural posture, change your left arm. When changing the left arm, put down your hand and press down slowly along the ear root. After changing arms, do it again and do it again.
Turn left and right: put your hands on your hips, slowly turn your head to the left and inhale into your chest. After straightening your right neck, stop for a minute, slowly turn to the left and exhale at the same time. After straightening your left neck, stop for one minute. Do this repeatedly and alternately four times.
Lift your shoulders and shrink your neck: Before doing exercises, stand naturally, look straight at your eyes, separate your feet slightly, parallel to your shoulders, and hang your hands naturally. When moving, lift your shoulders slowly and shrink your neck as much as possible. After stopping for one minute, the shoulders slowly relax, the head and neck naturally stretch and return to nature. Then, the shoulders sink hard and the head and neck are pulled up. After stopping for one minute, relax your shoulders and exhale naturally. Pay attention to inhale slowly when stretching your neck, hold your breath when staying, and relax your shoulders and neck as much as possible when relaxing your shoulders. After returning to the natural style, do it again four times.
Swing from left to right: Before doing exercises, stand naturally, look straight, separate your feet slightly, parallel to your shoulders, and put your hands on your hips. When moving, slowly lean your head to the left door, so that your left ear is attached to your left shoulder. After stopping for one minute, the head returns to the middle position; Then stick it on the left shoulder from the left ear to the right shoulder. After stopping for one minute, the head will return to the middle position. Then tilt to the right shoulder, and the right ear should be close to the right shoulder. After stopping for a minute, return to the middle position. Repeat it four times from side to side. Inhale when shaking your head, and exhale slowly when returning to the middle position. Try to relax your shoulders and neck when doing exercises, and it is better to move slowly and steadily.
Wave flexion and extension: before doing exercises, stand naturally, look straight at your eyes, separate your legs slightly, parallel to your shoulders, and hang your hands naturally. During the movement, the mandible bends and stretches downward and forwards in a wave-like manner. When doing this action, the jaw should be as close to the chest as possible, the shoulders should be raised, the jaw should be flexed slowly, the chest should stand forward, and the shoulders should move back and forth slowly. Inhale slowly when chin flexes and stretches, exhale slowly when head is raised and restored, relax shoulders, and make two one-minute pauses; Then do the jaw extension and flexion in reverse, inhale from top to bottom, exhale when restoring, do it twice, and practice it twice on both sides.
It should be noted that the whole movement should be slowly coordinated, the muscles should be slowly tightened and exposed, and then appropriate relaxation movements should be made, and appropriate rest should be taken when you feel tired. If you can't do the standard well at first, you should do it step by step and don't act rashly, so as not to cause great damage to the spine and other parts.