The usual habitual movements but it is easy to hurt your joints, the daily 5 movements damage your joints. 1, up and down the stairs or climbing. Large and small joints in the body, the knee joint is the most common and most vulnerable to injury. When going up the stairs, the knee joint bears 4.8 times the weight, and 6.7 times the weight when going down the stairs. It is very easy to produce pressure on the patellofemoral joint, which will easily cause pain between the cartilage over time. Solution: try to slow down the speed when going up and down the stairs and up and down the slope, you can try to turn sideways 45-90 degrees; downhill, try to use the handrail; the elderly can use more crutches to reduce the pressure of the body’s weight on the knee. 2, kneeling to wipe the floor. From time to time, we meet women with knee pain who come to the clinic, most of them are used to kneeling at home to wipe the floor, triggered by patellofemoral pain. Kneeling on the floor, the pressure of the patella will be pressed on the femur, equal to the cartilage between the two bones directly to the ground, a long time, some knees can not straighten, can not get up. Solution: Try not to kneel to wipe the floor, even if you have to kneel to wipe, you can consider a cushion under the knee, and kneeling time can not be too long, it is best to take a break every 10-20 minutes to maintain blood circulation, nourishing joint cartilage. If you want to be more comfortable, why not simply sit directly on the floor, or prepare a small bench. Men and women are the same. 3, cross-legged sitting. Many people like to sit cross-legged, some young people also like to sit cross-legged bed, using a laptop. In fact, sitting cross-legged at the same time, the knee cartilage has been under pressure, but also to bear the weight of the upper body. If you sit cross-legged using the wrong force for a long time, some people’s knees can even be too painful to get up immediately. Solution: people who have the habit of cross-legged, you can only bend a leg, natural and easy, do not bend both feet together, and do not force the leg down. 4, hand overwork. Housewives do housework, although the amount of labor are not large. But a long time washing dishes, scrubbing floors, etc., wrist joints must be painful. Plus a long time stimulated by cold water, more likely to inflammation. Excessive weight bearing can lead to arthritis in the wrist and elbow. Solution: Pay attention to the combination of work and rest, and avoid long hours of work. Wash clothes and dishes with lukewarm water as much as possible. 5, watching the computer, TV posture is not correct. The 5th and 6th section of the cervical spine is the easiest place to get injured. In addition to sports injuries, most of the injuries to the cervical spine are related to posture. The human neck naturally presents a C-shaped curve, so that when the head is pressed down, the force can be evenly distributed to each joint. However, modern people often look at the computer, watch TV but less exercise, the head often unconsciously tilted forward, over time, the curve of the cervical spine will be changed, resulting in the middle and lower part of the cervical spine is under greater force, “office workers” and drivers are particularly serious. Most of the damage to the lumbar spine also comes from poor posture, or improper application of force. Because most of the thoracic vertebrae and ribs have been fixed, so some activities required to bear the weight of almost all to the lumbar spine, once the posture is not good, the weight on the lumbar vertebrae of those sections, over time, the more pressure will be worse. If you are not careful, in daily life, carrying luggage, suddenly bending down to pick up things, carrying books, putting on socks, coughing and sneezing and other simple actions, may hurt the lumbar spine. Solution: The reason why the human spine is designed to be section by section is that it is made for human beings to bend from time to time. Even if a certain posture is particularly standard and correct, it will be fatigued and inflamed if it is maintained all the time, so you must try to maintain the relaxation of the body. The method of maintaining the cervical and lumbar spine is very simple, no matter which posture, it is best to move every 30-50 minutes, change the posture, you can reduce the fatigue and pressure on the cervical and lumbar spine.