There is a pipe in the spine from top to bottom, which contains spinal cord, spinal nerve and spinal membrane. These structures are connected with the brain, internal organs, external skin, muscles and joints, and their functions cover a wide range. There are also abundant venous plexus inside and outside the spinal canal, which directly or indirectly communicate with the venous plexus of brain, chest and abdominal pelvic organs, which has a positive impact on improving the nutrition of nerve tissue. 2. The health care significance of exercising the spine is because the spine has the function of lifelong hematopoiesis; Has the function of supporting people to stand against gravity and keep posture, posture and figure; Has the functions of protecting spine, brain, cardiovascular system and internal organs; It has the function of self-movement and supporting limb movement. Therefore, the extended influence of the spine health care movement is combined with the influence of the spine itself, which has positive significance in promoting hematopoiesis, blood circulation, strengthening and conditioning the nervous system, enhancing visceral function, dredging meridians and strengthening bones and muscles.
At present, medical scientists have proved that more than 70 diseases are related to the imbalance of spinal mechanics. These diseases involve nervous system, respiratory system, digestive system, urinary system, endocrine system and so on. , and related to gynecology, pediatrics, ophthalmology, dermatology, otolaryngology and other disciplines. Heart disease, leg pain, eye pain, toothache, diabetes, irregular menstruation, sexual hypofunction, infertility, abnormal blood pressure, cardiac neurosis, cholecystitis, neurodermatitis, bronchitis, coronary heart disease, hearing impairment, dizziness, abdominal pain, chronic diarrhea, scapulohumeral periarthritis, glossopharyngeal paralysis, motion sickness, hiccup, lumbago, neuralgia, hematopathy, short stature and other diseases. It's all about it. Therefore, strengthening the spine is the fundamental guarantee of good health and the most popular fitness method in the world in 2 1 century.
3. Spinal health care model 1. Avoid spinal injuries, and try to avoid traumatic spinal injuries, such as falls, bumps, abrasions, etc. It is also necessary to avoid excessive traction and torsion of the spine or accidental stimulation of the spine; You should also avoid bending over to lift heavy objects, shoulders and weights; Sleeping, sitting, standing and walking should also avoid long-term improper posture. More attention should be paid to a balanced diet to enhance the nutrition of the spine.
2. Reasonable posture (1) Sleeping posture: Try to sleep on a hard bed, not too soft; Pillow height should be appropriate, not too high, too high will easily damage the cervical spine. When sleeping, the body naturally bends slightly and lies on its side, trying to keep the natural physiological bending posture of the spine.
(2) Sitting posture: When sitting on a stool or chair, your feet naturally separate. Don't separate your legs and knees too much. Generally, you should hold your chest out, keep your neck straight and your head straight. When writing and reading at your desk, you should also keep your spine upright, don't lean your shoulders to one side, and don't bend over your desk.
(3) Standing posture: legs are naturally straight, knees are slightly bent, feet are shoulder-width apart, back should be straight, head should be straight, chin should be retracted, chest should be straight forward, shoulders should be pulled back, abdomen should be gathered, legs should be slightly protruding backwards, face should be smiling, and the whole body should be relaxed. Anyone who has a correct standing posture is not only conducive to the good maintenance of the spine, but also looks dignified and upright. Once the correct standing posture is established, it is necessary to persevere and make it a habit.
(4) Walking posture: As long as anyone can maintain the correct standing posture, it is easy to walk correctly. When walking and stepping, the upper body should still maintain the same posture as when standing, and the center of gravity should always remain on its own longitudinal axis when moving forward smoothly. Don't sway from side to side and don't climb back and forth. The back and forth swing of the two arms should be natural and even, and the swing arm amplitude should not be too large.
(5) Running posture: During fitness running, the body can no longer be as straight as when walking, but requires the upper body to lean forward slightly. When the foot touches the ground, the palm touches the ground first or the whole foot touches the ground, and the knee joint and ankle joint should have a certain elastic effect. Don't swing from side to side when you run forward alternately with your feet. The strength of the two pedals should be balanced, the arms should be naturally bent, and the swing range should be appropriate and natural.
3. Spine health care exercise (1) Neck exercise: Neck exercise can make the cervical spine healthy and prevent cervical diseases. Neck movement includes head flexion and head extension and flexion; Head back, head back, eyes looking at the sky; Swing the head to the left and bend the head to the left shoulder; Swing your head to the right and bend your head to the right shoulder; The head stretches forward to the left, and the head and neck stretch forward to the left as far as possible; The neck extension rotates slowly clockwise and counterclockwise; Draw a circle under the chin, stretch the head and neck forward, and then pull the head and neck with the chin to make clockwise and counterclockwise circular movements; You can also shrug your shoulders up and down often; Often take the shoulder joint as the axis to do the action around the shoulder, that is, the shoulder stretches forward, upward and backward.
(2) Thoracolumbar exercise: Regular exercise of Thoracolumbar can make Thoracolumbar get health care. There are many ways to exercise the chest and lumbar spine. The most commonly used exercises are leaning forward and leaning back, and trying not to bend your knees when leaning forward; Finger on the ground, try your best when leaning back; Bend left and right, with one hand akimbo and one hand lifted, bend the waist to akimbo as far as possible, and practice alternately left and right; When the waist rotates, hands akimbo naturally relax and stand, hips swing around the waist and do clockwise and counterclockwise waist rotation; Swing the waist, stand naturally, swing your hands left and right, drive your hips to swing left and right, and make your waist swing left and right with your hips; Twist your waist, raise your hands horizontally, bend down, then put your left hand down, touch your right foot with your fingers, raise your right hand, turn your head and look at your right hand. After recovery, do the opposite.
There are many ways to exercise the spine in ancient and modern times, such as Indian yoga; Traditional Yijinjing and Wuqinxi; Modern crawling method; Reverse walking and reverse legislation are both good ways to exercise the spine.
Attention should be paid to the methods of spine health exercise. The exercise and health care of the spine must be carried out according to different people, persistently and step by step, and we should not be too eager to achieve success or overexert. The movements should be tightened and loosened, and the rhythm of tightening and loosening must be balanced and coordinated with breathing. All sports are forbidden after meals.
X. Joint health training 1. The significance of joint health training The reason why people are prone to joint diseases is because the joint itself is the weak part of blood supply. Cartilage at joints does not directly participate in blood circulation, but supplies blood through the pressure and suction generated by muscle movement. Therefore, the lack of adequate joint movement can not fully realize the blood supply and waste removal and excretion at the joint, nor can it enhance the immunity of the joint, and the joint will gradually be destroyed by its own disordered immunity, which is called autoimmune disease. Therefore, the best way to prevent joint diseases is to exercise the joints properly. The health care exercise of joints will also adversely affect the health care of various organ systems of the body. Let's briefly talk about the health care training of body joints and small joints.
2. The major joints of the body include the shoulder joint, elbow joint and wrist joint of the upper limb; The lower part is the hips, knees and ankles. The health care of these big joints should not only avoid lifting heavy objects, bearing heavy loads and all kinds of trauma, but also achieve a balanced exercise training, promote the full flexion, extension, rotation and torsion of the big joints of the upper and lower limbs and ensure the normal operation of the big joints.
3. Small joint training Because the small joint is the peripheral part of the whole body, some exercises can't drive the activities of the small joint, so it should be specially carried out. Small joints include finger joints and toe joints.
1. Finger joint movement Because the finger is at the end of the upper limb, if the blood flow at the finger joint is not smooth, it will not only affect the health of the finger joint, but also affect the blood output of the heart and the blood circulation of the whole body including the brain. Therefore, finger movement can not only prevent finger joint diseases, but also have a good health care effect on the heart and brain, and also have a good effect on preventing cardiovascular diseases and Alzheimer's disease. The method is as follows:
(1) Interlock your hands and fingers, and rub hard to activate and stimulate the joints and muscles of your fingers, which can last for several minutes.
(2) Put your hands together, touch your fingers, and then bend your fingers with a little force, which can be done dozens of times.
(3) Scrape the other four fingernails one by one with the thumb belly of both hands, and then scrape the thumb fingernails with the thumb belly of the index finger, middle finger, ring finger and little finger for 30-50 times each.
(4) Hands often stretch with clenched fists. The method is to make a strong fist first, and then spread it out, so that you can loosen your grip for a few minutes.
(5) You can also often do finger health exercises with fitness equipment such as fitness balls and handles.
2. toe joint movement toes are located at the end of lower limbs and farthest from the heart. The meridians of modern medicine and traditional Chinese medicine believe that toes are closely related to human heart and tissues. Regular toe exercise can not only enhance the health of toe joints, but also promote the smooth blood circulation of the whole body, relax and activate meridians, enhance visceral function, promote lymph secretion and improve immune function. The toe movement method is as follows:
(1) Toe rotation method: Take a sitting position, with one leg straight and the knee of the other leg bent upward, then grasp the toes of the bent leg with both hands, first rotate each toe clockwise for more than 10 times, and then rotate each toe counterclockwise for more than 10 times. Alternate your legs, keep your toes straight when you turn, and don't bend. You can also turn your ankle in the same way after your toes turn.
(2) Ten-toe grip: When standing, sitting and lying down, let the toes hold the ground slightly, then relax and recover, and do this dozens of times.
(3) Ten-toe tiptoe method: Take a standing posture, lift the heel, straighten the foot surface as much as possible, support the ground with toes, put this action down for about three seconds, tiptoe for about three seconds, and repeat it dozens of times.