To see if there is any problem with your spine, judging from the degree of wear on the heel of the shoe, if the degree of wear on one side of the heel is far more than that of the other, it means that the spine is not correct. If you gently tilt your head back, try your best to turn left, then turn back, and then turn right to hear a “click†in the cervical spine and feel stiff neck and shoulder pain, indicating a problem with the cervical spine. These strange things suggest that you should pay attention to the maintenance of the spine. Protect your spine in your daily life. For example, warm-up before exercise, including soft turn, side bends, activities around the joints of the body, which is particularly important for the elderly. In the gap between work or study, the spine is often exercised, such as stretching, chest expansion, shrugging, deep breathing, rotating the head and waist. But need to pay attention to the action must be slow, otherwise it is easy to cause damage. Here to teach everyone a spine exercises for the elderly, can prevent bone hyperplasia, lumbar disc herniation and other diseases, to exercise the role of lumbar spine, spine. Prone to relax: Prone bed, forehead posted bed, arms placed on the side of the body, palms up. The arms extend from the body side as far as possible to the front, stop at the front of the head (straight with the trunk), palms down. Close your eyes, relax, and mourn "1 suck," "1 call," "2 suck," and "2 call," and maintain this position for 5 minutes. It can relax the shoulders, back and waist to the maximum, and it is extremely beneficial for lumbar disc herniation, neck stiffness, and kyphosis. Swallow sport: lying prone on the bed, using the abdomen as a support point, lifting his head, chest and arms, and raising his thighs, lower legs, and feet, so that the head and legs tilted into a flying swallow shape for 5 seconds. , Put your head, arms, legs, rest for a while, then repeat the above action 15 times. Can exercise the cervical and lumbar spine. Spinal nerve movements: Standing, two eyes flat, two palms turned to the front of the two thighs, including chest abdomen, knees, body, head slightly forward, two palms touch the knee so far. The body slowly stands upright with his head raised and the spine bent back. With his hands on his knees, he straightened his head and raised his head. A total of 36 times. It can enhance the function of spinal nerves and activate the function of viscera and trunk. There are special effects on cervical spondylosis, lumbar muscle strain, back pain. Department of Orthopaedics, Fourth Affiliated Hospital of Harbin Medical University, Zhao Chengbin Stainless Steel Vacuum Sports Bottle
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