Spinal health exercises can be performed in segments or as a whole. No matter which means are used, the following points need to be noted.
1, the action should be slow, maintain a smooth, not too violent.
2, the movement and breathing should be coordinated, while inhaling or exhaling while doing the action, and breathing should be fine and even.
3, is strictly prohibited to do exercises after meals. Before doing exercises to have preparatory activities, should be gradual, persistent.
Voluntarily white-collar spinal relaxation gymnastics
This set of relaxation gymnastics tailored for white-collar workers, can unblock blood vessels, eliminate muscle fatigue, prevent cervical spondylosis, back pain and hemorrhoids, relax the brain nerves. After work, you can use a chair, a small piece of open space, only 5 minutes, you can effectively prevent spinal disease. Stick to it, it will benefit a lot. This set of chair fitness exercises in a total of eight sections, each section of the action can be done 6 to 15 times, the specific practice is.
Stretching arms to expand the chest: sitting on the chair, two arms from both sides up, while lifting the head. Then two arms crossed in front of the chest, restore. So repeat the exercise. (Try to stretch, the back muscles are stretched out. Long-term ambulatory work, shoulder and back muscles are often sore, this section of the exercise is conducive to muscle recovery.)
Shoulder belt surround: sit on the chair, two arms down. Then lift both shoulders up, wrap both arms backwards for a week and restore. (The main exercise shoulder joint, is conducive to increasing the strength of the trapezius muscle, play a good role in the prevention of cervical spondylosis.)
Chest clip back: sitting on the chair, two hands backward holding the back edge of the chair, straight arm support body, chest clip back, while tilting the head, pause for 6 seconds and then relax to restore. (The main exercise back muscles, shoulder girdle muscle.)
Ankle flexion and extension: sitting on the chair, the two legs are straight up, ankle flexion and extension, hook foot, tense, so repeatedly, alternating movements. You can do both legs together, or alternately. (Mainly practice the back side of the calf, the ligaments below the knee straighten, and stretch the muscles of the front side of the calf.)
Extend and flex the leg: sitting on the chair, one leg bent knee, the other leg straight ahead, the foot followed the ground, the toes stilted; then the upper body bent forward, both arms extended forward, the chest as far as possible to touch the leg. Then change the other side to do. (The main stretch leg ligaments, keep the legs long and healthy.)
Stretching arms and shoulders: facing the back of the chair, stand with your feet apart, bend your body forward, straighten your arms and hold the back of the chair with both hands. Then, shoulders and chest to do downward pressure action, repeated movement. (Stretch and pull the shoulders.)
Squat up and press the shoulders: back to the back of the chair, stand with your feet apart, and hold the back of the chair with both hands backwards. Then, the body as far down as possible, and keep the upper body vertical. In this way, a squat together with up and down activities. (Stretch the shoulder ligaments to prevent frozen shoulder.)
Standing up and down: facing the back of the chair, stand with your hands on the back of the chair. Both feet alternately up and down, up and down when the toes stay on the ground, the heels up and down, up and down. (Keep the calf muscles fit, increase the strength of the calf muscles.)
Back relaxation gymnastics for white-collar workers
Long hours of ambulatory work, position changes less, often feel the lower back pain discomfort, fatigue, try back relaxation gymnastics, can reduce the pain or fatigue of the lower back, prevent lower back pain.
Training of the abdominal muscles: head down, both hands hold the sides of the chair up. This lower abdominal force, the body will be bowed, hold this position, hold your breath for 3 to 5 seconds, and then slowly exhale and restore. Do 5 times.
Hip and inner thigh stretch: chair full, back against the back of the chair, one foot on the chair, both hands hold the knee, inhale, exhale when the foot to the chest, stop about 5 seconds, the foot down, this action is done 5 times each.
Look at the navel movement: chair sitting one-third, hands crossed waist, back slightly bowed, force the abdomen, eyes looking at the position of the navel, for 10 to 15 seconds, do 5 times in a row.
Lumbar spine back to the movement: two hands on the small of the abdomen, force the abdomen, back slightly bowed, hold your breath for 3 to 5 seconds, and then slowly exhale, the body will be upright. This action to do 5 times, can correct the lumbar spine distortion and pelvic tilt, but also to strengthen the abdominal muscles.
Salute exercise: sitting position, hands on the chest, feet spread slightly wider than shoulder width, knees bent at 90 degrees, exhale when the upper body leaned forward, stop 5 seconds, and then slowly lift the upper body, and finally lift the head. This action can stretch the muscles of the back and buttocks.