Eight items of office private consulting room
1. Sitting posture, standing posture and walking posture.
"Sit" with the upper body straight, the lower jaw slightly retracted, and the lower limbs close together; Stand with your chest out, your back straight and your legs upright; "Go" with head up and neck straight, chest out, waist straight and abdomen closed.
2. Adjust the distance from the computer
Pay attention to adjust the distance from the computer, and keep your eyes away from the screen.
3. Pay attention to what you usually wear.
Wear as little as possible to avoid excessive contraction of back muscles and low back pain; It is forbidden to use narrow-band underwear or small-sized underwear for a long time, because it is easy to cause "underwear syndrome", which will lead to poor contraction and relaxation of the chest, thus affecting respiratory function and causing chest tightness and shortness of breath.
4. Pay attention to your diet.
Drinking tea is good for spine health; Drinking more milk is beneficial to the prevention of spine; Never drink too much.
5. Choice beneficial to spine health.
The most beneficial cervical vertebra-flying a kite; Office OL's favorite sport-swimming; The most efficient fitness exercise; The most exciting sport-mountaineering.
6. Drivers should pay attention to adjusting the steering wheel.
Try not to drive more than 1 hour, and don't turn the air conditioner too low.
7. In the process of * * *, the technique should not be too rough.
When * * * drugs are used to make * * *, attention should be paid to avoid it, and "stepping on the back" should be cautious to avoid fracture and joint dislocation.
8. Pay attention to the adjustment and release of emotions.
Release the pressure, difficulties and problems in your life in your favorite way, and face everything optimistically and confidently.
Five measures for white-collar workers to maintain cervical vertebrae are effective
The first movement is neck gymnastics.
To relieve neck symptoms, it is necessary to do neck gymnastics frequently, which usually refers to the four movements of the neck, namely the function of neck flexion and extension. First, slowly swing your head left and right, and then nod back and forth. At this time, you should pay attention to the large range of movements. When nodding, it is best for your chin to touch the skin of your chest, pause for a while, and then try to lean your head back. This set of movements can be done 2-3 times a day, each time 1 minute, but when doing it, you must sit on the sofa, especially the cervical vertebra, and be careful to faint.
The second trick is to shrug.
The scapula can also play the role of the neck, because most of the muscles of the shoulder are connected with the cervical vertebra, so moving the scapula can relax the muscles of the shoulder and reduce the pressure on the cervical vertebra. Keep your arms close to your body, do 8 shrugs, then do 8 shoulders forward and 8 shoulders backward.
The third measure is to swing your arm hard.
Swing arm movement is also a good way to relieve neck and shoulder pressure. Straighten the arm, rotate the whole arm clockwise around the shoulder for 8 times and counterclockwise for 8 times, then rotate the left and right arms, and persist every day to relieve the pressure on the shoulder and neck.
The fourth measure is salt bag hot compress.
Physical therapy is also good. Under the guidance of doctors, patients with cervical vertebra can use big salt bags, hot water bags, electric hand stoves, hot towels, infrared lamps, etc. to relieve their illness and pain.
In particular, a safe, convenient and effective physical therapy method is introduced: 2-3 kilograms of large granular salt is put into a cotton bag and heated by microwave oven. Be careful not to take too long, or the salt will melt. Put a hot salt bag under your neck for half an hour every day. Pay attention to prevent burns, and the temperature after heating should not exceed the acceptable temperature of the inner skin of the wrist.
The fifth measure is to swim regularly.
Swimming is very helpful to relieve the pressure on the neck and shoulders, because the head is always raised when swimming, and the neck muscles and waist muscles can be exercised. Moreover, there is no bearing on the joints in water, which will not cause any damage to the intervertebral disc.
White-collar workers maintain cervical vertebrae at eight time points.
Active temperature regulation at 7: 00 a.m.
The ancients liked to wear long clothes, on the one hand, out of etiquette, on the other hand, for health preservation.
No matter in winter or summer, a comfortable temperature should be given to the cervical spine. Even for the sake of beauty, prepare a shawl in the office to protect your neck and back. If you catch a cold occasionally, fry yourself a bowl of soup to dispel the cold: the material is brown sugar 2 spoon and 7 slices of ginger, which can be boiled in water and drunk 1~2 times to dispel the cold.
10: 005 minutes of cervical gymnastics
Even in a crowded office, you can take good care of your cervical spine. For example, take a break to practice cervical gymnastics: sit up straight, keep still, move one head, bow one's head, look up, turn left, turn right, stretch forward and then retract; Circling clockwise and counterclockwise. Stick to it for 5 minutes at a time, and the movements should be gentle and soft.
14: 00 Two methods * * *
After working all morning, at two o'clock in the afternoon, my neck may be exhausted and my energy may be a little tired. Here are two simple examples:
(1) There are three points on the back of the neck from the bottom of the skull to the upper part of the trunk at Bailao point. When you spare no effort to work, you might as well spend a few minutes * * * these three reaction points to immediately relieve cervical fatigue and relax your whole body.
(2) Put your fingers on the nape of your neck and gently rub the neck back and forth for 50 times. After the neck is burned, you will feel very relaxed and comfortable.
18: 00 do outdoor sports
The nutrition of cartilage tissue is not supplied by blood, but exchanged by the change of pressure. If there is no activity, cartilage will be malnourished and lead to degeneration. Increasing outdoor activities is one of the ways to maintain cervical spine. The recommended sports for you are swimming, playing ball and practicing.
Extra points for dinner at 20: 00
As a busy white-collar worker, you may not have enough time to prepare healthy and nutritious breakfast and lunch, so you can eat some food that nourishes bone marrow at dinner. Chinese medicine believes that walnuts, dogwood, dried land, black sesame seeds, beef bones and so on. With bone marrow function, these materials can be added to your dinner to strengthen bones and muscles and delay the transformation of kidneys and spine.
2 1: 00 learn to fly high.
When watching TV, you can spread your wings like Dapeng: bend gently 90 degrees, spread your arms like Dapeng, but don't look up. The higher the better, stick to it for 5 minutes. This action can help you increase the toughness of your neck muscles.
Enjoy Chinese medicine hot compress at 22: 00.
Stir-fry a little fennel with half a catty of salt, put it in a cloth bag and put it on the back of the neck for hot compress. Every day 1 time. Can improve blood circulation and neck and back spasm. Be careful not to let the temperature get too high or stay too long.
23: 00 Choose a healthy pillow
Pillows and beds are also close companions of cervical vertebrae. If the pillow is too high or too low and the mattress is too soft, it will bring trouble to the cervical spine. The width of the pillow should reach the shoulder, and the middle and low-end ingot pillow has a good supporting effect on the cervical spine; For some people, wooden beds and brown elastic beds are the best choices, and those excessively soft beds are definitely not good for cervical vertebrae.
Tips: Working at a computer or desk for a long time often makes me feel dizzy, which is caused by cervical spondylosis. Come and try the secret recipe of white-collar neck protection I taught you, so that you can easily have a healthy cervical vertebra.