Which yoga movements can help white-collar workers effectively prevent premature spinal failure? The normal shape of the spine, the process of human walking from crawling to upright, is affected by the sun, moon, stars and the gravity of the earth, its own gravity and intervertebral disc coordination, shock absorption, metamorphosis, forming the four physiological curvature of human natural spine: cervical vertebra forward, thoracic vertebra backward, lumbar vertebra forward, sacral vertebra forward Posterior protrusion. These special's' shapes can greatly affect your body shape and aura. More importantly, they are related to your health all your life.
Isolated disc
There are 26 intervertebral discs after the human spine is upright, and the normal thickness of the intervertebral disc is 1 / 4 to 1 / 3 of the vertebral body. Intervertebral disc can play the role of shock absorption and rocking chair between vertebrae. When a person is 20 years old, the nutritional supply line of the intervertebral disc is cut off, like an island, and gradually degenerates. As a result, the intervertebral disc is constantly worn, becoming shorter and thinner.
Two spine problems
Because people's sitting, lying, sleeping, walking and standing posture are not physiological, and the soft bed, soft seat, table and chair height do not match, the sleeping pillow is not physiological, especially many people bow their head for a long time, resulting in cervical curvature straightening or reverse arch, and the symptoms are dizziness, headache, dry eyes, myopia, back pillow and shoulder pain. More than half of the curves of the computer family are straight.
Yoga Tips to prevent progressive degeneration of spine
Cobra
Practice method: prone, feet open and shoulder width, hands on both sides of the chest;
Inhale, push the ground with both hands, stretch the spine one by one, raise your head and straighten your elbow joint;
Exhale, bend the whole spine back to the maximum extent, breathe evenly and keep breathing;
Inhale, head first back to the right; exhale, elbow, slowly back to the upper body. Lie on your stomach and relax.
Exercise efficacy: accelerate blood circulation around spine, nourish and soften spine, prevent degeneration and disease of spine.
Locust style
Practice method: lie prone, feet open with shoulder width, arms and body apart about two fists wide;
Inhale, lift your limbs and body up and off the ground as far as possible, keep your hands and feet at the same height, breathe evenly and hold for a while;
Exhale, fall back to the ground and relax. It can be repeated for 4-6 groups.
Exercise efficacy: it is very effective to strengthen the muscles of the back, hip and buttock, which can better protect the spine and prevent its functional degradation.
Spinal torsion
Practice method: sitting position, knees bent, left leg up, right leg down, right heel placed on the left hip outside the ground, left foot stepped on the right knee outside the ground, right elbow against the left knee outside, left arm from behind wrapped in the right waist side;
Inhale and stretch the spine up straight; exhale and twist fully to the left rear.
Inhale, return to center; exhale, release limbs. The opposite is the same.
Exercise efficacy: relax and regulate the spine, relieve fatigue and stiffness, make blood flow back to the spine area, nourish the spinal nerve.
Intimate advice
Key points of life to prevent degeneration of spine
1. Find a suitable chair. Don't sit in a soft chair. The chair should have a back and no arms. The height of the chair should be the same as that of the knee joint.
2. The table height is required. The height of the table should not exceed the armpit stripes.
3. How to watch TV. When watching computer or TV, you should look straight up or slightly up.
4. Reading is required. You can't read on your back. When reading a book, you should lift the book to achieve the effect of head up. Don't put the book on the table and look down.
The bed had better be hard. The bed that sleeps had better be a bit harder, bedding had better be hemp or cotton.