In our busy schedules, we often neglect to overstrain and strain our spine until pain strikes and we realize that our spine actually needs more relaxation and rest. The key to internal and external imbalance again lies in the imbalance of the vertebral body, and an uncorrected imbalance will cause nearly 100 diseases and symptoms. Spinal fatigue is slowly accumulated, 10 minutes a day, do soothing and relaxing exercises to help relieve spinal fatigue, so that you have a healthy posture and a good mood. Let’s relax our bodies together and keep away from back pain and cervical pain! A, static massage in the whole body relaxed, natural standing, the spine to maintain a neutral position. Hands on the upper abdomen, the left hand in the lower, the right hand in the upper, the right thumb in turn, press the left hand Hegu point, Nei Guan point, Qu Chi point (clockwise and counterclockwise each an 8 beat). Alternate left and right hands, right hand then down, left hand on top, left thumb point press right hand Hegu point, Neiguan point, Quchi point (one 8 beat each clockwise and counterclockwise). 1, point Hegu, point to the midline. 2, point Neiguan, point to the center line. 3, point Quchi, point to the clavicle midline. Explanation: This section requires the trainer to implement self-massage training to relieve fatigue while maintaining a neutral spine position and standing still. The point of Nei Guan can adjust the heart and vascular system, and stimulate the Quchi and Hegu points can clear the heat and remove heat and wind. Hegu: between the fingers of the first and second metacarpal bones. Neiguan: center of the transverse wrist line, 2 inches up. Quchi: bend the elbow at a right angle, the point is at the end of the transverse stripe of the elbow bend. Zhongguan: 4 inches above the umbilicus. Tips: Inwardly extending the shoulder, the trainer swings slowly with the arm and elbow flexed across the chest (normal range: 10 to 15 degrees). Restricted internal shoulder extension suggests possible neck and shoulder syndrome or frozen shoulder. II. Neck pivot exercise Maintain the three correct positions and push your hands against the waist eye in a rotational form. 1. Head to the left side of the shoulder, stretch and press, the ear can touch the shoulder. 2.Head to the back, stretching and pressing, nose and forehead in horizontal position. 3.Head to the right side, stretching and pressing, with the ear touching the shoulder. 4.Head to the chest, stretching and pressing. After one 8-beat period, start the movement from the right shoulder again. 1.Extend and press the head toward the right shoulder, with the ear touching the shoulder. 2.Head towards the back, stretching and pressing, with the nose and forehead at the horizontal position. 3.Head to the left side, stretch and press, the ear can touch the shoulder. 4.Head toward the chest, stretching and pressing. Explanation: The spine is located in the middle of the back, forming the central axis of the body, is the activity center of the trunk and force transmission hub, the spine can be flexion, extension, lateral flexion, rotation and rotation movements, cervical pivot movement and lumbar pivot movement is the movement training of the cervical and lumbar joints in the normal physiological range of activity, but also for the abnormal state of self-check. Tips: the trainer to each side of the normal range of activity equal to 80 degrees, people with cervical spondylosis often have the pain of rotation and rotation restrictions. Third, lumbar pivot movement Maintain three positive body position, hands clenched fist against the waist eye, to rotate the formation to carry out. 1.Rotate the waist and hip to the left synchronously. 2.Rotate to the rear. 3.Rotate to the right. 4.Rotate to the front. One 8 beats and then rotate from the right to start the movement. 1.Synchronous rotation of waist and hip to the right. 2.Rotate to the back. 3.Rotate to the left. 4.Rotate to the front. Tips: Trainers try their best to touch their toes to observe whether the movement of the spine is smooth and whether there is any restriction, which can indicate the stiffness of the spine. The theoretical posterior extension of the human body is 35 degrees, which will produce significant pain for those with lumbar spondylosis or herniated discs.