9/22/2021 Four major groups of people, including the bow-head tribe, did not do well in these 5 points to protect the Chinese spineRead Now1. Correct posture
Stand, sit, and lie in the correct posture. Desks and chairs should be placed at the correct height. It is best to support items such as lumbar pads when sitting to reduce the burden on the psoas muscles. Develop the habit of "Erlang legs", you should pay attention to the conversion of the left and right leg positions, so as to avoid the occurrence of pelvic tilt and cause lateral bending of the cylinder. 2. Avoid sedentary sitting In addition to sitting in front of the computer for a long time at work, leisure activities such as playing chess, playing cards, and mahjong are also prone to sedentary appearances, which can easily lead to waist strain. After sitting for a long time, bend over and maintain a sitting position for about an hour. You must get up and move for 3-5 minutes. Do cervical spine exercises with gentle movements to relax the tense muscles. 3. Reasonable nutrition A reasonable daily intake of nutrients is an important material basis to ensure the health of the column. Appropriate supplementation of glucosamine and other dietary nutrients can help maintain the spine and delay the aging process. In addition to daily intake of protein such as fish, eggs, milk, beans, and fresh vegetables, fruits, cereals and cereals, it is also necessary to supplement enough water every day. 4. Keep warm If they don't pay attention to keeping the joints warm, they will be attacked by the cold and gradually cause joint pain and other problems. A cold can easily damage the spine. Keep your neck and waist warm. Don't catch a cold. When the temperature drops, wearing the right clothes is the right choice. Keeping the temperature, not the demeanor, is the last word. 5. Appropriate exercise When you get up in the morning, your muscles and joints are still stiff and inflexible. You can move your waist, stretch back and forth, rotate left and right, "stretch", etc., so as not to hurt your lumbar spine when you bend over. Appropriate aerobic exercise, badminton and hanging horizontal bars can also prevent spine aging. For the elderly, it is best to choose aerobic exercise, such as brisk walking, jogging, swimming and cycling. Aerobic exercise plays an important role in maintaining the physical and mental health of middle-aged and elderly people. It can effectively prevent osteoporosis, improve the human cardiovascular system, improve respiratory function, comprehensively regulate human metabolic function, reduce fat accumulation, improve human immune function, enhance happiness experience, reduce depression, and reduce the occurrence of mental illness.
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