? Of course, we can know through the interaction between knowing the principle and finding the problem. Let's learn about the spine first. The spine is located in the middle of the posterior wall of the trunk. It is composed of 33 vertebrae (7 cervical vertebrae, 12 thoracic vertebrae, 5 lumbar vertebrae, 9 sacrum and coccyx * * *) connected by ligaments, joints and intervertebral discs, which is similar to S curve. The spine participates in the formation of thoracic cavity, abdominal posterior wall and pelvis, and has the functions of supporting weight, exercise and protecting internal organs. During this period, the intervertebral disc ligament and S-curve have the function of shock absorption, but because of our cervical and lumbar segments (the second spine), babies are often curled up and hunched when they are born. At this time, its thoracic vertebra and caudal vertebra are in a kyphosis state, which is called primary spine. After the baby is born, he begins to learn to look up, and the mother often protects the baby's head. That is to say, when the baby is given a long time for the cervical vertebra, similarly, after a long time, the baby begins to learn to walk, and the lumbar vertebra begins to grow slowly), and it is in a state of protruding to the front of the body. Under the action of gravity, the pressure at the junction of the lumbar vertebra and the coccyx is relatively large (the bending of the lumbar vertebra hinders the smooth downward transmission of force and increases its bearing capacity), which will inevitably make the vertebral bodies of these two parts vulnerable to extrusion, especially the lateral ligaments and muscles of the spine have no elastic space.
? After understanding the principle, we began to contact and analyze our common spinal problems, such as degeneration, bulging, protrusion and ultrathin of lumbar intervertebral disc, accompanied by osteophyte formation, scoliosis (C-shaped, S-shaped), neck flexion, large vertebral body package, stiff spine and even compression of nerves, which may lead to sciatica or dizziness, and even compression of internal organs. Now the hospital also provides some solutions, such as 1. The treatment of spinal curvature is manual reduction, which has the functions of stripping ligament adhesion, improving muscle nutrition, strengthening muscle metabolism and enhancing muscle elasticity. Can dredge meridians, improve blood circulation, soften soft tissues and ligaments; 2. Traction: it can enlarge the intervertebral space, peel off the adhered tissue and achieve the purpose of reduction; 3. Fixation with braces: after traction, the restored spine is forced to be stable with necessary braces, and there is no retraction change, which also has the function of expanding the intervertebral space; 4. Electrotherapy: electromagnetic therapy can increase the absorption function of the affected part, improve blood circulation, peel off tissue adhesion and prevent re-adhesion; 5. Drugs: According to different conditions and patients' physique, different drugs and doses are used for adjuvant therapy. However, these methods provided by the hospital are somewhat passive, just like massage, which can only maintain this comfortable and relieved state for a short time. What is important is how to keep this state after correction. Then, yoga therapy can be said to be a more active and lasting way to alleviate this state.
So how to cure these spinal injuries safely, effectively and scientifically from the perspective of yoga? We all know that yoga is very popular in the market, and there are more and more yoga instructors and practitioners, and people who learn yoga through the internet or take it for granted to learn yoga with their own knowledge are slowly emerging. There are many ways to practice, and it is inevitable that some yoga injuries will occur. Then, if we follow the principle of human body structure, it will be safe, scientific and effective. Among yoga poses, it can be roughly divided into forward bending poses (standing forward bending, supine forward bending, sitting forward bending, and dog down bending). The posture of bending forward easily leads to the instability and deficiency of the basic strength of the legs, which leads to uneven transmission of strength to the pelvic center, so that excessive use of waist strength compensation leads to compression of the vertebral body and poor breathing. When inhaling, you should give the abdomen a slight lifting force to prevent the leg foundation force from being blocked and interrupted at the waist. So that the strength can not be transmitted to the top of the head), standing posture (stabilizing the basic strength, helping to establish the ductility and stability of the spine, starting the arch strength, transmitting the leg strength, starting and gathering the pelvic energy, and transmitting the spine strength to the top of the head; For standing and complete folding, we must first find the space of the whole groin, just like there is a rope in the groin pulling to the coccyx, and the focus is on the hip as the folding point, not the waist. It is not the most important thing not to stretch the back of the thigh. In the early stage, you can bend your knees, push your groin toward the coccyx, and then stretch your hind legs day after day), and post-flexion posture (strengthening the stability of muscles around the spine and further stretching the spine comfortably on the basis of natural curves, such as cobra pose, dog riding, wheeled, bridge, shoulder bridge, locust posture, etc. First of all, the stability of the basic strength, and then find out the tension of the body stretching and the stretching of the muscles on the front and back sides of the whole body, so as not to squeeze the spine, the stretching of the front side of the pelvis thigh and the stretching of the thoracic vertebrae are easy to be insufficient, so don't over-fold and squeeze the lumbar vertebrae, but hold the two ends of the rope that the lumbar vertebrae have just stretched comfortably), and take an inverted three-dimensional posture (overcoming gravity to stretch the foundation, better build the strength of the whole trunk, stimulate the end of the body and strengthen blood circulation). In all exercises, the following points should be observed. The first point is the basic force, which naturally gets the thrust of the floor by contacting the floor. The part that touches the floor should be evenly stressed first, and then evenly transmitted (the power of feet, hearts and bows is transmitted from the center of ankles to the center of legs to the center of pelvis, which requires constant physical and mental exploration; In the same way, the strength of the palm and the hand arch is equal, evenly distributed to the center of the arm and the center of the whole trunk to the center of the pelvis. This center does not simply refer to the middle, but refers to the fact that power has a midline and centripetal force, but there is also space divergence, which requires that power be evenly distributed in eight or several directions, such as front, back, inside and outside; For another example, the lower end of the cat's knee and the instep on the front side of the calf are also evenly stressed, transmitting the strength to the whole trunk spine; Another example is a simple flat plate, with five toes pushing the ground and uniform stress); The second point is the awakening of pelvic energy, that is, the pelvis is maintained in a moderate state, without excessive relaxation or excessive tightening. Only when this part retracts freely can the whole spine work well. When practicing yoga, you will find that if your pelvis is excessively tense or relaxed, it will directly affect your entire spine. The spine is either uncomfortable or tense, which will affect the blood flow of the entire pelvic organ, so make better use of the leg foundation and stretch the leg muscles. For example, a soldier, if the basic force of his hind legs is stable enough, will produce an opposite pulling force on the pelvis. At this time, in order to maintain its stability, the pelvis will naturally produce tension. The more obvious the tension, the more you can feel the tension of the pelvis. The better you use your breath, the stronger it will be. There is also a slight tension between the upper body and the top of the head, which requires a feeling of relative stretching in the front, back, left and right of the body, that is, the muscle ligament fascia is neither tense nor slack, which can be detected by breathing state. If the whole trunk is stretched, then breathing can smoothly reach the lower end of the chest, and even work well on your abdomen, groin and pelvis. No matter what style you practice, you can follow three points, two lines and one heart. If you turn it into one, it's centripetal force, whether it's bending forward or backward (the front and back sides of the body stretch unevenly). All of the above are people who are slightly focused on practicing yoga, so they don't practice yoga often or stretch themselves by themselves. I also want to make some suggestions. We often see aunts stretching in the park or people stretching after running and fitness. Generally, the lumbar spine is used to stretch (part of the force is too strong, ignoring the overall coordination) or overstretching the ligament. Some stretching should be carried out according to the above principles, which is more effective than compensatory stretching.
Yoga is actually a state that can exist all the time. I prefer to adjust, straighten out, clean up yoga postures, breathe, meditate and so on within a certain period of time. More importantly, when we leave this time, we should continue this yoga state. After all, life is everything, and you need to pay attention to adjusting your walking posture in real life. When watching TV, we can try king kong sit or sit cross-legged. It is important to do your own ischial tubercle (the two buttock bumps of the buttocks are evenly pushed to the ground, and the spine naturally extends to the center of the head, giving the groin enough space, that is, the triangular area formed by the root of the thigh and the genital group flows in space); When standing and walking, put your feet on the ground, adjust your body's center of gravity, lift your abdomen slightly, and pull up your whole upper body to wake up the muscles in front, back, inside and outside of your body; When lying flat, naturally curl up or lie flat. Friends who like to play with mobile phones try to stretch their cervical vertebrae so that their mobile phones are flush with their eyes. After putting down the phone, you can try to cross your hands with your back, fill your whole chest when inhaling, and spread your collarbone as far as possible outside your shoulders when exhaling, so as to relieve the stiffness of your whole shoulders due to long-term tension. At ordinary times, we should also pay attention to beating the fascia and meridians of the body, and also pay attention to strengthening the deep strength of the muscle surface of the body to maintain the stability of ligament joints.
? At present, spinal problems have seriously affected people's living conditions. It is particularly important to emphasize that this issue is getting younger and younger. A friend I met not long ago, 2 1 year-old, has been diagnosed with disc herniation and cervical wear. The hospital did not give him exact and specific adjustment methods, and prescribed him a series of drugs. When he found that his body was getting more and more painful, he began to turn to yoga therapy and began to practice every day. I have always thought that "prevention is greater than cure". Before problems appear, it is still worth pondering to establish enough consciousness to perceive and adjust one's physical and mental working state, and "everything is established in advance, and it is abolished if it is unpredictable". We are eager to be meaningful, interesting and happy, or, first of all, we should protect our bodies, treat them correctly, let interesting souls grow up, and practice correct health care concepts and wisdom.