As long as we correct our bad posture and habits, exercise correctly and persist, we will get better! Why is cervical vertebra so easy to be injured? We usually use our neck
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Some of the materials are from the Internet
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02 lie prone with your head on your back, stretch your upper body, and practice the back and back muscles of the whole cervical spine
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I’ll take you to the expressway.
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One on one guide
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It is forbidden to suspend between the lumbar spine and the back, so that the force on the lumbar spine is greatly increased
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The kind of upright sitting of primary school students will do great harm to the lumbar spine for a long time, and will also cause lumbar muscle strain
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12 in each group, 4 in each group
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❷ the waist and upper body can be relaxed naturally
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When we work, we are sedentary, bow our head, with chest hunchback and big bag behind the neck
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It has less muscle pressure, and it’s easy to strain the muscles if they work hard for a long time
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Healthy running and prevention of running injuries
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How to do it: cross your legs and keep your feet close to each other; bend down and straighten your knees; try to touch your feet with your hands or keep your body close to your legs; hold for 15-30 seconds; change your legs
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Shoulder and neck rehabilitation exercises strengthen the cervical muscles and make them strong so that they are not prone to symptoms
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03 head suspended, lying on the bed, head suspended, leaning on the head of the self weight group, feel the back of the cervical spine obvious force
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To be in the right sitting position, you should stick your left and right buttocks to the chair evenly
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It’s better to have a support with the waist close to the back
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Of course, it can not be too straight
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In this way, the pelvis is not straight, the lumbar spine is lateral bending, and the lumbar stress is greatly increased
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OK, have you learned? * this article is for reference only
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Do dynamic head up movement, each group do 15, do 3 groups
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No attention? For the common cervical problems of office sedentary people, it is not difficult to get better
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This is what the doctor told you about ligament hyperplasia, calcification, cervical curvature straightening and cervical disc herniation! Now let’s take a look, how to make your cervical spondylosis get better quickly! To form a good habit of sitting, we must correct the bad habit of office and sitting
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Don’t tilt up on one side, and sit more on one side (for example, cross your legs)
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This is also the key
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01 towel resistance group put the towel on the back of the neck, not the back of the head
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The neck burden is very heavy! On the other hand, the neck muscles are not strong enough to bear such a heavy burden, so the pressure is on the ligaments, bones and intervertebral discs
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Pull the towel forward to the maximum
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Each group can do 15 times, do three groups
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Long press and scan to add immediately (for precaution, you can consult at any time)
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If you let it work all the time, it will certainly strain
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Ligament stretching: the hamstring muscles, which extend from the pelvis to the lower leg behind the thigh, are easy to be injured, so stretching the muscles behind the leg is also very important
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So the correct sitting posture is like this: in addition, you should also pay attention to getting up every 40 minutes or so, and let your waist rest
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Let’s grow together and make progress with each other! After running, stretching can improve body flexibility and prevent injury
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Do not bend down
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