8 minutes a day to get the spine up
It is true that men and women are young and old, and almost everyone is swearing back and back pain, and the spine is not good.
Is the health care work on the spine really difficult to do?
Experts tell us that in fact, as long as it takes 8 minutes a day, we can make our spine stand up.
I recommend the following easy-to-learn spine exercises for everyone: Section 1: Watching the screen first, picking up the toes, setting up the heels, straightening the trunk, extending the neck, and lifting the chin up.
The biggest feature of this exercise is to straighten the entire muscles of your back with your own muscles, which is equivalent to straightening the spine and doing self-traction.
Just three minutes a day.
The second quarter: 10:10 When the two hands are flat, they are called 91:15 on the hands. At this time, each of the five scales becomes 10:10.
When the head arm comes up and down, you can touch your own suitable muscles. Through this process, the muscles supporting the neck can be effectively exercised.
Note that the hand must be placed at both ends of your own and open later.
Do 1 minute a day.
Section 3: The first hand is placed against the back of your own pillow with both hands crossed, and then keep your eyes looking straight ahead. Your cervical vertebra is in a natural and normal position. Your hand is moving forward, and the head is forced backwards.Relaxation, improve the strength of the muscles behind the neck, expand the blood circulation that promotes the back of the neck, and is a very good health care action for the cervical spine.
It can relieve muscle fatigue. Especially when the muscles are exercising, the local blood circulation is increasing, and after the blood circulation is increased, the local nutrition will be improved, so that some muscle damage can be avoided and the fatigue can be generated.Acidic substances are eliminated by increasing the cycle.
Especially those who work at the desk can do it for two minutes a day.
Section 4: Rowing in arid land First of all, the two feet are forked, and the two hands are stretched forward.
At this time, it is assumed that the oars are held by both hands and the two hands are drawn backwards.
This action seems simple, but the real technical point is that when the two hands are drawn, the back muscles should be strong, relax when stretching forward, and use the force to make a backward stroke. This exercise can be done for 1 minute every day.Back pain.
Section 5: Dafeiyan first took a half step forward, and the center of gravity began to move to the front leg. The two hands were flat. This is a simple movement. The complicated movement is that both hands fly backwards and look up.Look at the roof, this time everyone can see that the entire spine is involved in sports.
This action is done for 30 seconds on the left and 30 seconds on the right. This action has a good relief effect on people who have problems with the back.
In addition to these five exercises, Director Gu also suggested that middle-aged and elderly patients can do such an action, that is, gently put the left hand on the seat, play a protective role, lift your right upper limb, right lower limb, head, upper limb and lower limbThey are all hardworking, so hard, relaxed, and repeated, it is safer and simpler, and it also plays a very good role.
In addition, there are many details to be aware of when doing exercises.
Director Gu said that it is best for the elderly not to do such circular strokes and other surrounding movements, so as to avoid symptoms such as dizziness.
In the process of doing these actions, if there is pain, or the original symptoms are getting worse, you should stop doing exercises and go to the hospital for medical treatment.