The “Yizong’s Eighteen Exercises for the Prevention of Cervical and Low Back Pain” is based on Professor Wei Yizong’s experience in researching traditional Chinese medical guidance, crest alignment, and prevention of cervical and low back pain, combined with modern anatomy and physiology, biomechanics, and exercise mechanics, and proposes the unified overall view of functional anatomy of the crest, the theory of crest movement cylinder pivot, the theory of crest profile The theory of parallelogram balance theory and the theory of vertebral plate movement vertebral curvature “a theory of two” as the theoretical basis; and according to clinical observation summed up the self-exercise of 18 sets of crest gymnastics. Crest functional anatomy research shows that the frontal view of the human crest is the vertical central axis, while the lateral view is the four vertebral curves formed during the development of the human body after standing: cervical curvature forward, thoracic curvature backward, lumbar curvature forward, and sacral curvature backward. These four vertebral curves are formed according to the mathematical rules of parallelogram, and are maintained in balance by their contours (coordinated pressure of the dorsal muscles, thoracic ribs, abdominal muscles and intra-abdominal pressure. And the crestal canal of the crestal medulla, the intervertebral foramen of the nerve root channel and the vertebral artery of the transverse foramen of the cervical spine, the intervertebral disc between the vertebrae, traversing all are arranged according to the normal vertebral curvature composed of the vertebral canal, vertebral space, intervertebral foramen and its force line to determine its volume and orientation. Once the vertebral curvature is disturbed, the crestal medulla and neurovascular vessels within it should be compressed and damaged, and pathological changes occur. Maintain the normal vertebral curve by parallelogram contour power balance, and this power is composed of equal quadrilateral contour of the muscle ligament and intra-abdominal pressure, therefore, all the causes of cervical and lumbar pain are from the contour power source of injury, resulting in imbalance caused. And this power source injury is mostly caused by a certain group of muscle ligaments due to trauma, cold or long-term single exercise strain. According to these scientific theories, the “Ezong Jian Crest Eighteen Methods”, in the form of eighteen sets of gymnastics, exercise the relevant muscles and ligaments, so that the damaged ones can self-regulate and restore muscle strength, and the undamaged ones can harmonize and balance the force. Moreover, the eighteen sets of health crest exercise is simple and easy to do, without special venues and clothing, a full set of only 20 minutes to do, very convenient for office workers to exercise. The first type: hold the head side neck type injury pathology: cervical lateral flexion, lateral rotation movement, mainly relying on the front lateral neck of the front, middle and rear oblique muscles, sternocleidomastoid muscle and the rear lateral oblique muscles. The left and right sides need to be balanced and coordinated. The oblique muscles start at the anterior edge of the transverse process of the cervical vertebrae 1-6 and end at the 1st and 2nd ribs. The trapezius muscle starts at the posterior edge of the transverse process of the cervical vertebrae and ends at the outer edge of the scapula and clavicle. If the head and neck move in one direction for a long time (i.e., often turn to the right or left), such as teachers’ habit of turning to the students and the blackboard in one direction in class, students sitting on the side of the classroom for a long time, or office reception guests turning their heads in one direction for a long time, etc., it can lead to unilateral strain on the oblique muscles, sternocleidomastoid muscles and oblique muscles (more congestion and less ischemia), and unilateral rotation of the cervical vertebrae maintained by the unilateral rotation, and the hook vertebral joint The cervical spondylosis is caused by the disorder of the hook joint. Prevention and treatment methods: the cervical spine axial position relies on both sides of the oblique muscles sternocleidomastoid and oblique angle muscle balance, lateral neck exercise the muscle strength of these two groups of muscles, so that the damaged are restored, the affected do not cause injury, maintain or restore the normal cervical spine mechanical balance. Gymnastics way: orthostatic position, eyes level, hands bent elbows, two palms together behind the head, then the head and neck to the side of the flexion, and a little pressure, left and right lateral flexion 8 × 4 times each. Note: side flexion when the thorax, waist and back, keep upright and do not move. The second type: hold the head flexion and extension type injury pathology: head and neck flexion and extension movement is to rely on the front of the neck oblique muscles (flexion) and the back of the neck head and neck muscles, collar ligament, trapezius, scapular muscles (extension). Long-term low or semi-low head work, such as reading, writing, drivers, computers, accounting, sewers, lathe workers and other types of work, can easily lead to strain on the extension muscle group. Especially the collateral ligament. The ligament is the toughest skeletal muscle ligament in the neck, buried deep in the forked spine of all cervical vertebrae, playing an important role in supporting the gravity of the head, maintaining the normal curvature of the cervical vertebrae bending forward and the position of the cervical vertebrae in the axis. Once the strain, muscle strength decreases, the cervical vertebrae lose their central sustaining force, resulting in rotation, lateral bending, cervical bending disorder, and cervical spondylosis. Prevention and treatment methods: exercise the neck and injury of the extension muscle group, maintenance of the cervical bending and cervical spine axis muscle strength. Gymnastics way: two eyes flat, hands bent elbows, palms together behind the head. Step 1: Press the back of the head flexing the neck to the jaw against the chest. Step 2: Hold the head – hands slightly pressed against each other to slowly lift the head and extend it back. Repeat this 8 x 4 times. Note: the chest and back do not move, if there is a lesion, the range of flexion and extension to the principle of no pain. The third type: tiger item tackling type injury pathology: the neck behind the item ligament and head and neck muscle scapular muscle is an important pillar to maintain the neck curvature, support the gravity of the head, this group of muscles due to long-term low head work and strain, secondary to cervical disorders, so protect this group of muscles, is an important measure to prevent cervical spondylosis. Prevention and treatment mechanism: This is a method of self-massage and massage of cervical muscles, which can loosen adhesions, increase blood flow in ischemic people, improve muscle volume and enhance muscle tone. Gymnastics way: upright slightly tilted head, hands together behind the neck, with the wrist joint to pinch the back of the neck muscle, and lift 8 × 4 times. Attention: palm force should be aware of stable, do not take the skin injury. The fourth type: side neck double shoulder loose scapular type injury pathology: long-term head and neck one-way movement (that is, often to the right or left side of the rotation), can lead to oblique angle muscle, sternocleidomastoid muscle and trapezius muscle, unilateral strain (movement more congestion, movement less ischemia) muscle imbalance, the maintenance of the cervical vertebrae appear. Unilateral rotation, hook vertebral joint disorder and cause cervical spondylosis; in addition, long-term strain and wind-cold attack can lead to spasm and adhesion of the trapezius muscle and scapularis muscle, and imbalance of cervical force. Prevention and treatment mechanism: After lateral flexion, the flexor muscles can be relaxed and the extensor muscles can be tensed. The loose shoulder movement can make each group of muscles start and stop to pull and shake, loosen the adhesions and restore muscle strength. Gymnastic way: positive standing, autonomous lateral neck, hands down, hands down, shaking, shaking double scapular, previously shaking 8 x 2 times, then shaking 8 x 2 times, up and down shaking 8 x 2 times. Note: If you feel paralysis in the process of loosening your shoulders, you should increase your strength because you have muscle adhesions. The fifth type: flexion neck double shoulder loose scapular type injury pathology: head and neck flexion and extension movement is to rely on the front of the neck oblique angle muscle (flexion) and the neck after the head and neck muscle, collar ligament, rhomboid muscle, scapular lift muscle (extension). Long-term low or semi-low head work can easily lead to strain of the extensor muscles. Especially the collar ligament. The ligament is the toughest skeletal muscle ligament in the neck, buried deep in the forked spine of all cervical vertebrae, which plays an important role in supporting the gravity of the head, maintaining the normal curvature of the cervical vertebrae bending forward and the position of the cervical vertebrae in the central axis. Once the strain, muscle strength decreases, the cervical vertebrae lose their central sustaining force, resulting in rotation, lateral bending, cervical bending disorder, and cervical spondylosis. Prevention and treatment mechanism: flex the neck, so that the cervical dorsal extension muscle group and the collar ligament tension, and the starting and ending point to form tension, shaking the scapula to release adhesions, improve blood flow, restore muscle strength. Gymnastic way: standing upright, head down and neck flexed, relaxed, hands down, shaking, shaking double scapulae, previously shaking 8×2 times, then shaking 8×2 times, up and down shaking 8×2 times. Note: When shaking and shaking scapulae, try not to swing the upper limbs. If you feel discomfort in the scapula when shaking, it means that there is muscle adhesion, you can increase the shaking strength and times. The sixth type: hold shoulder turn chest type injury pathology: maintain the cervical vertebrae vertebral bend and axial position of the trapezius muscle, head and neck pinch muscle, item ligament are scapula, thoracic vertebrae as the attachment point, especially the trapezius muscle, the upper cervical vertebrae under the upper thoracic vertebrae, due to strain or wind and cold injury, muscle strength loss of balance, the upper can lead to cervical disorders, the lower can lead to thoracic rib thoracic joint, thoracic small joint disorders, cervical vertebrae rotation, lateral bending, can compress the nerve root, vertebral artery, thoracic artery, thoracic joint, thoracic joint, thoracic joint, thoracic joint, thoracic joint. Thoracic rib joints and small joints of thoracic vertebrae are disturbed, leading to nerve disorders of the innervated organs and complications such as tachycardia, chest tightness, gastric distention and stuffiness. On the other hand, the back of the rib cage on the upper part of the scapula forms the scapular joint, and its supraspinatus, scapular raphe and rhomboid muscles can make the scapula move upward, and the large and small rhomboid muscles (attached to the thoracic vertebrae) can make the scapula swing from side to side. Scapular muscles can be damaged by long-term single upper limb activity or wind and cold, and myocutaneous ischemic adhesion, which can lead to disorder of thoracic vertebral joint. Prevention and treatment mechanism: exercise the scapular large and small rhomboid muscles on the thoracic vertebrae in the stabilizing role (left and right balance), left and right rotation of the thorax, adjust the scapular muscles on the thoracic vertebrae balance force, correct the thoracic vertebrae joint misalignment. Gymnastics: stand upright, clasp both shoulders with both hands, turn the thorax left and right 8×4 times each. Note: When turning the chest, try to waist and hips do not move. The seventh type: double scapular together type injury pathology: maintain the cervical vertebral bend and the central axis of the trapezius muscle, head and neck pinch muscle, neck ligaments, etc. due to strain or wind and cold injury, muscle strength loss of balance, the upper can lead to cervical disorders, the lower can lead to thoracic rib thoracic joint, thoracic small joint disorders, cervical spine rotation, lateral bending, can compress the nerve root, vertebral artery, thoracic rib joint, thoracic small joint disorders, leading to nerve disorders innervated, appear Tachycardia, chest tightness, gastric distension and other complications. Prevention and treatment mechanism: to make the scapula shrug, the posterior thoracic vertebrae together, in order to release the size of the rhomboid muscle and oblique muscle adhesions due to strain congestion or injury, so that fatigue recovery, blood flow improvement, injury repair. Gymnastic way: stand upright, bend both elbows to lift the shoulders, so that the shoulders to the back together, while making a deep whistle to expand the chest, repeated 8 × 4 times. Note: When lifting the shoulders and scapulae, the head and neck should not move. If there is soreness and pain, it means there is injury, so you should do this exercise more often to achieve self-healing. Eighth type: hold the back to turn the chest type injury pathology: thoracic vertebrae and lumbar vertebrae between the thoracic lumbar is the hub of the crest movement, that is, the movement of the thoracic can drive the lumbar vertebrae. Its motor force is mainly the latissimus dorsi and lumbosacral spine muscles, these two groups of muscles can be damaged by long-term sitting (such as drivers, office work, etc.) and strain, muscle imbalance, resulting in thoracolumbar joint disorders, resulting in low back pain. Prevention and treatment mechanism: hands hold the back of the waist, in order to stabilize the intersection of the two groups of muscles, turn the thorax, so that the muscle force coordination and balance, sedentary congestion can be dissipated, the injury can be restored. Gymnastics way: standing, hands turned to the back, palm pressure waist and back, turning the thorax, left and right 8 × 4 times each. Note: turn the thorax, head and neck with the turn but the pelvis does not turn. Injury pathology: mainly the latissimus dorsi and lumbosacral spine muscles, these two groups of muscles are strained and unbalanced due to long-term sitting, resulting in disorders of the thoracolumbar joints, resulting in low back pain. Prevention and treatment mechanism: to stabilize the intersection of the two groups of muscles, turn the thorax, so that the muscle force is coordinated and balanced, increase the mobility of the thoracolumbar junction, so that the muscle fatigue ischemia due to prolonged sitting and standing restores blood flow, eliminates fatigue, and increases blood flow for those who have been injured, so that the muscle force balance is restored. Gymnastics way: standing, slightly bent over, the right hand touching the left knee, the left hand can touch the right knee, alternating, each 8 × 4 times. The tenth form: the thoracic back extension injury pathology: the same as the six, eight prevention and treatment mechanism: after the six, seven, eight, nine movement, the thoracic vertebrae left and right muscle strength is regulated, the thoracic vertebrae joints left and right release, this style to make the joints before and after the release of adhesion, the wrong suture reset. Gymnastic way: press the chest and back with both hands, lift the chest with both shoulders backward, stretch the waist slightly, and shout “heh” at the same time, repeat 8×4 times. Note: The head, neck and pelvis do not move when holding the chest up. The eleventh form: the top of the sky standing style injury pathology: the same as the sixth and eighth form prevention and treatment mechanism: lifting the thorax, so that the thoracic rib joints and thoracic vertebral joints up and down movement, loosening muscle ligament adhesions, regulate the thoracic diaphragm depression. Gymnastics way: stand upright, resting gait, eyes level, both feet stand firm, back straight, tuck the abdomen, lift the head, cross the five fingers of both hands, lift the top of the head and stretch upward, while feeling the “whistle” sound, put down the hands, then lift up, repeat 8×4 times. Note: Raise your hands, while trying to make the thorax rise. Twelfth type: nodding head and waist type injury pathology: the crest extensor muscle group not only has the function of straightening the crest, but also support the weight-bearing function of the trunk. Because of long-term sitting, easy to damage, and the back muscles are also easy to damage due to improper posture, or wind and cold injury, gradually muscle strain, followed by narrowing of the vertebral space, narrowing of the posterior joint cavity, because of muscle support and pressure increase, intervertebral disc, articular cartilage by high tension pressure and degeneration, disorder of vertebral bone alignment, rotation, lateral bending, vertebral curve change and stimulation or compression of the crestal medulla, nerve, lumbar pain. Prevention and treatment mechanism: to exercise the extension muscle group mainly to maintain the support of the crural column. Gymnastic exercises: stand upright, step, knee, cross your fingers, bend your head and neck, bend your waist and place your hands against the ground; then stand upright, bend your waist and place your hands against the ground, repeat 8×4 times. Note: When the hands are against the ground, it is better if they are against the ground, but if not, try to bend down, but the knees should not be bent. Thirteenth type: shear step pelvic injury pathology: abdominal muscles such as rectus abdominis, internal and external oblique abdominal muscles, transverse abdominal muscles, are connected to the iliopsoas muscle, and organs to form intra-abdominal pressure to maintain lumbar balance. At the same time, the lumbar flexors – lumbaris major muscle in the posterior abdominal cavity under the leg adductor muscle group, ending at the small rotor of the femur. Long-term sitting, the abdominal muscles and lumbaris major tend to relax, the maintenance force is weakened, resulting in lumbar instability, on the other hand, the lower extremity abductor of the broad fascial tensor muscle due to strain and lead to hip epicutaneous nerve entrapment, pain. Prevention and treatment mechanism: Shearing step (double lower limbs cross movement) mainly exercises the adductor muscle group and abdominal muscle group, eliminates fatigue, makes the iliopsoas muscle, broad fascial tensor muscle, there are adhesions can be loosened, ischemia can be improved, restore the lower limbs adductor and lumbar flexion and extension muscle strength balance. Gymnastics way: stand upright, right foot start across to the front of the left lower limb, after the left foot start across to the front of the right lower limb in a shear cross-cut gait, 8 steps forward; backward anti-cross gait 8 steps, before and after each 8 × 4 times. Note: When cross-step, avoid the two lower limbs to collide and keep the body balance. The fourteenth form: front bow and back arrow injury pathology: injury pathology: abdominal muscles such as rectus abdominis, internal and external oblique abdominal muscles, transversus abdominis, are connected to the iliopsoas muscle, and the organs form intra-abdominal pressure to maintain the balance of the lumbar spine. At the same time, the lumbar flexors – lumbaris major muscle in the posterior abdominal cavity under the leg internal muscle group, ending at the small rotor of the femur. Long-term sitting, the abdominal muscles and lumbaris major tend to relax and weaken the maintenance force, resulting in lumbar instability, on the other hand, the lower extremity abduction of the broad fascial tensor muscle due to strain and lead to hip epicutaneous nerve entrapment, pain. Prevention and treatment mechanism: mainly exercise the adductor muscle group and abdominal muscle group, eliminate fatigue, make the iliopsoas muscle, broad fascia tensor muscle, adhesions can be released, ischemia can be improved, restore the balance of lower limb adduction and lumbar flexion and extension muscle strength, strengthen the exercise of the adductor muscle and lumbaris major muscle, and have the effect of prevention and treatment of osteoarthritis of the knee joint. Gymnastics way: standing, hands crossed waist, right lower limb forward across, body leaning forward, and bend the knee (front bow), left lower limb after straightening (back arrow) after returning to extend the right knee, body leaning back, a front and a back repeated 8 × 4 times. Note: If the knee joint is diseased, avoid flexing the knee to cause pain during exercise. The fifteenth type: the golden chicken independent type injury pathology: the pelvis is the basis of the crest column, maintain the lumbar dimension, thoracic vertebrae in the axial position of the sacral spine muscle, lumbar back fascia are from the pelvis two iliac bones. Its sacrum carries the lumbar vertebrae. Therefore, pelvic injury and tilt can be followed by lumbar scoliosis. The iliac bones of the pelvis and the sacrum are connected by ligaments, especially the sacroiliac ligaments, which can be strained, relaxed or spastic in women due to poor recovery after pregnancy and childbirth, or long-term lateral lying, etc. Weakness of the sacroiliac joint maintenance force, due to the lower limb walking vertical pressure, can lead to sacroiliac joint misalignment caused by lower back pain, and even pelvic tilt. Prevention and treatment mechanism: use the body’s vertical elastic force, exercise the sacroiliac ligaments, so that the strained ones recover and maintain the force balance. Gymnastics way: hands crossed waist, single lower limb upright, bouncing, left and right lower limbs alternately 8 x 4 times each. Note: If the patient has arthritic arthritis of the knee or lower limb injury pain, change to single lower limb standing. If the lower back pain in the bounce, it means that the sacroiliac joint has been damaged, should find the whole crest division to adjust the treatment. The sixteenth pose: over-extension of the waist limb pose Injury pathology: the same as the fifteenth pose. Prevention and treatment mechanism: adjust the vertical crest muscle, lumbaris major muscle, sacroiliac ligament before and after the maintenance force. Gymnastics way: standing, hands forward to crawl down, both lower limbs straight, but the chest and abdomen do not touch the ground, and then one lower limb bending knee placed calf on the other leg, 1 style: as a push-up style – double upper limbs flexion and extension, so that the body and a lower limb straight up straight up. The two lower limbs alternately bend the knee on the other leg, each push-up 4 times (depending on the physical strength to increase) 2 style: supine, bend the knee, hands clutching the chest, stomach and waist so that level with the knee, repeated 8 times. 3 style: prone, stretching, double upper limbs back, lower limbs back extension. Note: According to the prone requirement chest and abdomen and knees can not touch the ground. (This style imitates one of the twelve styles of Vedic dedication) The seventeenth style: bed sit-up injury pathology: the stability of the lumbar vertebrae, the back by the vertical crest muscle, the front by the abdominal muscles and intra-abdominal pressure, due to obesity abdominal muscle relaxation, intra-abdominal pressure is reduced, lumbar vertebral curvature can increase and lead to intervertebral disc degeneration, small joint degeneration, disintegration, lumbar spine slippage. Prevention and treatment mechanism: exercise abdominal muscle and intra-abdominal pressure, and vertical crest muscle to maintain a balance of force on the lumbar spine. Gymnastic exercises: supine, bending knees, hands clutching knees, so that the whole body flexion, and then force is extended double lower limbs (but hands clutching knees do not release), so that the upper body from the bed, and strive to sit up (such as the beginning can not sit up, let the next person support), and then lie down, and then sit up, repeated 10 times. Note: need to enter the quiet, waiting for the qi to Dantian, increase abdominal pressure.