However, some doctors disagree. Chen, former dean of Tianhe District Hospital of Traditional Chinese Medicine in Guangzhou, said that it is not easy to master backward walking. In fact, many elderly people practice walking backwards, but the result is counterproductive, and the phenomenon of falling into fractures occurs from time to time.
The old man walked backwards to avoid falling into a fracture.
In parks and communities, middle-aged and elderly people can often be seen doing "walking backwards" exercise. They walked backwards and looked back carefully.
The main purpose of morning exercise is to exercise muscles and bones, but this kind of "walking backwards" movement of "looking backwards at the same time" is actually not as good as the general "walking" movement.
When many people walk backwards in a row, they become "sideways" unconsciously because they are distracted by the road, just like crabs.
"I have seen many old people fall into femoral fractures because of practicing' walking backwards'." Chen solemnly reminded that the elderly are the most prone to wrestling. Once they fall, it is easy to cause "femoral neck fracture" or "intertrochanteric fracture of femur". These two kinds of fractures are more troublesome to treat. Moreover, most people at a certain age have cardiovascular and cerebrovascular diseases, so it is even more dangerous to carry out "walking backwards" exercise.
Swallowing exercise is better for the waist.
In the elderly, intervertebral and paravertebral ligaments are relatively relaxed, and intervertebral discs are slowly fibrotic. For example, if you have too much waist activity, you are more likely to get hurt. Therefore, the range of waist and back activities should be as small as possible, and the movements should be gentle. Before you start exercising, you should also do the corresponding preparatory activities.
If you have a bad waist or want to exercise your waist muscles, flying swallow is more scientific than walking backwards. Chen said that flying swallow is a reliable and simple physical therapy.
The specific way is: people lie on the bed or yoga mat, put their arms on their sides, straighten their legs, and then lift their heads, upper limbs and lower limbs hard, keeping their elbows and knees straight all the time, like a flying swallow. Repeat this 20-40 times. Do flying swallow exercise before going to bed and in the morning every day, and you will see the effect slowly.
In addition, Tai Ji Chuan, Wuqinxi, Baduanjin and other traditional fitness techniques in China can exercise waist muscles.