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No tomb-sweeping holiday Friends who plan to travel, don’t stay at home every day to play mobile phones and games. The head and neck are in a “head-down position” for a long time, which can easily cause muscle stiffness and fatigue, resulting in cervical discomfort. Lying on the side of the bed and brushing the phone, the lumbar muscles cannot relax, the deep muscles will lose their elasticity, and the lumbar spine and spine will be rotated for a long time, and even lumbar disc herniation will occur.
Here, Qi Zhennan, a resident physician at the Health Management Center of Peking University First Hospital, recommends a few small movements for everyone, occasional activities to relax the shoulders, neck and waist.
Turn neck
Take a natural standing or sitting posture, close your eyes slightly, press Rotate the head and neck 10 times in a large and slow clockwise direction, and then turn the neck 10 times in a counterclockwise direction. This method can prevent cervical spondylosis and neck-shoulder syndrome.
Shrugs
Stand or sit naturally, with a straight waist and eyes Close, while inhaling, lift your shoulder blades upward first, then do a rotating motion forward, downward, and backward 10 times, and then rotate in the opposite direction 10 times. This method is beneficial for activating the shoulder joint and preventing neck and shoulder syndrome.
Twisted waist
Stand with feet shoulder-width apart, hands on hips, The four fingers are in front, and the thumb is at the back of the Shenshu (that is, under the spinous process of the second lumbar vertebra, 1.5 inches away from the side), first turn clockwise 10 times, and then turn counterclockwise 10 times. It has a certain preventive effect on various diseases such as lumbar muscle strain and low back pain.
Left up
Change to a firm, backed chair and sit upright Abdomen, lift your foot at 90 degrees to the floor, put it down when you can’t stand it, and then switch to the other foot. This exercise trains the core muscles and the rarely exercised quadriceps of the thigh.
Wall Station
Back to the wall, heels a fist away from the wall , Clip the shoulder blades back, and press the abdominal muscles to the wall so that there is no gap in the waistband, and close the chin. This movement has multiple benefits. Once it stretches the front torso, it can immediately relax the tight shoulders, and it can also train the core muscles.
Beijing News reporter Liu Xu
Proofreading Zhao Lin