You can always do this exercise to protect your spine. Now many young people will have spinal pain. Sitting for a long time without exercise causes pain in your spine and waist. Therefore, it is urgent to relieve spinal pain. It is recommended to do this exercise regularly to protect the spine.

To protect the spine, you can often do this exercise 1 1 to twist the spine.

Exercise method: Sit with knees bent, left leg up, right leg down, right heel on the ground outside the left hip, left foot on the ground outside the right knee, right elbow on the outside of the left knee, and left arm holding the right waist from behind.

Inhale, stretch the spine upward and stand upright; Exhale and twist completely to the left.

Inhale and return to the center; Exhale and relax your limbs. The opposite is the same.

Exercise effect: it can relax and adjust the spine, relieve the fatigue and stiffness of the body on weekdays, and make blood flow back to the spine area, thus nourishing the spinal nerves.

2. cobra pose

Practice method: prone, feet open shoulder width, hands on both sides of the chest.

Inhale, hold your hands on the ground, stretch your spine one by one, raise your head and straighten your elbows.

Exhale, the whole spine bends backwards to the maximum; Breathe evenly and keep it.

Inhale, head backwards first; Exhale, bend your elbow and slowly fall back to your upper body. Lie prone and relax.

Efficacy of exercise: accelerate blood circulation around the human spine, nourish and soften the spine, and prevent degeneration and diseases of the spine.

3. Press and knead the spinous process of cervical spine

Rhythm: 8×8 beats.

Preparation posture: step your right foot to the right, shoulder width, toe forward, put your hands on the spinous process of the first cervical vertebra under the occipital bone, and then spread your elbows outward, as far as possible flush with your shoulders.

Start: put your hands together, put your four fingers together under the occipital bone and knead the spinous process horizontally; From suboccipital joint to thoracic vertebra 1, it is divided into four segments, each segment has two 8 beats.

Action essentials: put your hands and fingers on top of each other, press hard, and rub horizontally, and master the strength yourself, so as not to hurt.

Function: Relieve the tension between spinous process muscle and cervical ligament (supraspinous ligament), eliminate fatigue and prevent cervical ligament fibrosis and calcification; Promote blood circulation of Du meridian and maintain normal physiological curvature of cervical vertebra.

4. Locust style

Practice method: prone, feet open shoulder width, arms separated from the body about two fists wide.

Inhale, lift your limbs and body off the ground as much as possible, and keep your hands and feet at the same height; Breathe evenly and hold for a while.

Exhale, fall back to the ground and relax. 4~6 groups can be repeated.

Exercise effect: It is very effective in strengthening the muscles of the back, buttocks and buttocks, and can better protect the spine and prevent its functional degradation.

5. The lumbar spine is standing.

Rhythm: 8×8 beats.

Preparation posture: step right with your right foot, shoulder width apart, toe forward, and make fists with both hands.

Start: First raise your arm to the upper right, and then swing it to the lower left. At this point, turn left with the thoracic vertebra, lift your left leg and turn right with the lumbar vertebra, and do 4 8 beats.

Then lift your arms together to the left and swing them to the lower right. At this point, turn them to the right together with the thoracic vertebrae, and turn their right legs to the left together with the lumbar vertebrae, making four 8 beats.

Action essentials: strong explosive force, arm down, leg up hard.

Function: It is mainly used to prevent and correct intestinal and uterine dysfunction, soreness, numbness, swelling, pain, coldness and weakness of waist, hip, knee and leg caused by joint dislocation between thoracic vertebra 1 1 and lumbar vertebra 5.

Key points of life in preventing spinal degeneration

1, find a suitable chair, don't sit in a soft chair, the chair should have a backrest, and don't bring handrails. The height of the chair should be the same as the knee joint.

2. The height of the table is required, and the height of the table cannot exceed the underarm bar.

3. How to watch TV? When watching computer and TV, look up or look up slightly.

4, reading is a must, you can't read while lying down. When reading, you should lift the book to achieve the effect of head-up. Don't put the book on the table and look down.

5, the bed is best hard, the bed for sleeping is best hard, and the bedding is best hemp or cotton.

6, sleep with a pillow, sleep with a pillow instead of a pillow, because the cervical vertebra is suspended when sleeping. After sleeping, the ligaments, muscle groups and joint capsules responsible for protecting the cervical spine are relaxed.

After a long time, the physiological curvature of the cervical spine will disappear or even bend in the opposite direction, which will cause dislocation of the corresponding cervical joint, which may compress the vertebral artery and spinal nerve, resulting in insufficient blood supply to the brain and discomfort such as dizziness, headache and insomnia.

The correct way to sleep is to lie on your back, put the neck pillow in the depression of the spine, so that your head is slightly suspended and you can't rest on the back of your head. The neck pillow can be made by yourself: the bath towel is tightly rolled into a tube with a diameter of 8. 5 cm, 50 cm in length, and 6 cm in diameter of the child's neck pillow. The size of the neck pillow can be adjusted according to the height and comfort of the neck.

Healthy exercise

1, leg gait

Stand up straight with your legs apart, with your hands akimbo, lift your left foot with imaginary steps, then gently kick it forward, turn your toes inside and outside for three times, then flatten it one step forward, practice your right foot again, repeat it three times, and then step back three times in the same way to restore it.

Efficacy: strengthen muscles and protect joints of lower limbs.

2, alternately hit the abdomen

After the legs are separated, tap the lower abdomen alternately and exercise alternately with the waist, legs and hind legs.

Efficacy: Enhance muscle strength and prevent premature joint failure.

3. Rotate the waist.

The legs are naturally spread out, the arms encircle the lower abdomen, and the limbs above the waist rotate to the left and rear with the arms, which can be repeated several times.

Efficacy: Strong waist and abdomen.

You can do this exercise often to protect your spine. Two cranes nods.

Like Maxwell pulling his neck. Make a preparatory posture first (stand at attention, feet slightly apart, hands supported).

When practicing, look down at the ground, and it is better for the lower jaw to touch the sternum handle. Go back to the ready position. The action should be carried out slowly, and it is advisable to breathe one action at a time.

Haven't seen it all.

Similar to Maxwell's raising his head and pulling his neck. The preparation posture is the same as "Crane Nodding".

When practicing, slowly raise your head and look up at the sky with your eyes. Return to the ready posture and breathe one action at a time.

Scarabs shook their heads.

Similar to Maxwell's scoliosis cervical vertebra. The preparation posture is the same as "Crane Nodding".

When practicing, bend the head and neck to the left, lean the left ear to the left shoulder as far as possible, and return to the preparation posture. The head and neck are bent to the right, and the right ear rests on the right shoulder as much as possible to recover. The movement should be coordinated with breathing and carried out slowly.

Jinlong huishou

The preparation posture is the same as "Crane Nodding".

In practice, the head rotates left and right, first with the head, and then with the chin trying to touch the acromion and restore it.

The above four movements are repeated in rhythm, mainly to practice the stretching and bending functions of the neck. You can do two eight beats for each action (press the password for exercises). You can do it 1 time to 2 times a day.

Manual massage

Manual massage is simple and effective, but it must be diagnosed clearly before massage, and the manipulation should not be rude. The main function of massage is to relieve muscle and blood vessel spasm, improve local blood circulation, promote blood circulation to remove blood stasis, reduce swelling and relieve pain, decompose adhesion, and restore displaced vertebral body, so as to make symptoms disappear or alleviate. Massage after cervical traction is usually more appropriate. Generally, massage should be performed in the patient's sitting position, and the massage scope should include the whole neck and the affected shoulder and back. For patients with cervical spondylotic radiculopathy, it should also include the affected upper limbs.

Wear a collar

Collar or neck support can be selected as required to play a role in braking and protection. It is helpful for tissue repair and symptom relief, and combined with other treatment methods, it can consolidate the curative effect and prevent recurrence. However, the long-term application of neck brace will cause atrophy of cervical dorsal muscles and joint stiffness, which is not conducive to the rehabilitation of cervical spondylosis, so it is generally only used in the acute episode of cervical spondylosis. Collar and neck brace are helpful to relieve symptoms, but the height of the collar must be appropriate to keep the cervical spine neutral. If it is caused by neck injury, a neck brace with a wide front and a narrow back can be used to make the neck in a slightly stretched position, which is beneficial to the repair of the injured neck tissue.

Neck traction

Cervical traction is the most direct and effective method to directly correct the lesions caused by vertebral body arrangement, muscle ligament position and posture.