Protect the neck lumbar siege white-collar common diseases 
 
 
Our reporter Zhou Manyi 
  
 
China's traditional Chinese medicine to 

    For white-collar sits at a desk for a long time, pain in the neck, waist is the clinical common disease, what are the bad habits can lead to neck lumbar disease? What's simple to use method to exercise the waist neck? A few days ago, reporters interviewed Zhu Yuqi, deputy director of the China academy of traditional Chinese medicine ophthalmology hospital orthopedic experts action for you, tell you how to better prepare for, protect your cervical vertebra and lumbar spine.
 
    What bad habits can cause cervical spondylosis
 
    Zhu Yuqi suggest that in addition to correct bad posture, note moistureproof, cold outside, still should break away from the following five bad habits:
 
    Take a soft sofa: soft sofa is relatively low, and full of elasticity. People to sit on, hips sinking, back muscles will be stretched in the back of the pelvis. If read a book, read the newspaper in this position, usually more, and increase the neck muscle tension and elongated. When the same muscles after long time elongated, the pathogenesis of cervical spondylosis chances will increase.
 
    Often flipping their hair: women with long hair, the hair is easy to slip into the front of blocking the line of sight. Therefore, women's habit of an action is flipping their hair. When the action of flipping their hair, long-term repeatedly, because it is unilateral cervical spine movement, will inevitably lead to asymmetric bilateral neck muscle strength, increase side muscle strain caused by cervical spondylosis.
 
    Wear high-heeled shoes, wearing high heels can make the person the center of gravity of the excessive forward, cause the pelvis forward, cause smaller contact area between the vertebrae, lumbar and cervical stress concentration, can produce pressure on vertebrae increases quickly, easy to cause damage, when accumulated to a certain degree can cause back pain and cervical spondylosis.
 
    Tight underwear, underwear too tight or underwear aglet pull too hard, can lead to neck muscles are under stress for a long time, resulting in blood circulation, make muscle toughness decreases, lose the ability of stretch, protection of cervical vertebra, easy to cause cervical vertebra disease.
 
    Chin thinking: chin while sitting or thinking, easy to cause damage to cervical vertebra, lean, easy to cause have a headache, backache.
 
    How to exercise the cervical back muscle
 
    Head and hands against movement: upper body upright, the head back slightly, the stand or seat, his hands folded on pillow (head), forcibly back upward, at the same time hard against occipital make head can't back. That is against the head and hands. Now feel the neck behind the large muscles continues to shrink, but the neck is because there is no activity against your hands, this state is called on medicine muscle "resistance isometric contraction". This way is the best way to enhance the muscle strength quickly. General exercise every day 5 groups, each group against 20 times, each time for against 5 ~ 10 seconds.
 
    Enlarge bosom movement: if the item below, on both sides of the sore chest expansion can be used when the movement between the shoulder blade. But it is different from usual pectoral bilateral elbow to drive up to the place, equal with shoulder joint, continuous backward 10 ~ 15 seconds, relax and repeat next time, generally 20 times in each group, every day more than 5 set, effect is very good.
 
    What bad habits can cause lumbar disc disease
 
    Zhu Yuqi points out, get rid of these bad habits: can prevent lumbar intervertebral disc protrusion
 
    Chair sit half: when only a few hip contact with the chair, the back leans back, the waist dangling, vertebral arch, the waist lose support in the back of the chair, pressure, easy to cause low back pain.
 
    Cross-legged or cross your legs: like to cross one's legs, or cross your legs, time grows, can cause both side leg muscle imbalances, lumbar scoliosis, which affect the waist muscle.
 
    Play mobile: play mobile phones will not only make the neck too tight, then there will be a waist sour backache, lumbar load increases.
 
    Lying down to sleep, sleep at his table will increase the pressure on the lumbar and cervical spine, muscle cramps and pain.
 
    The waist catch cold catch cold: whether air conditioning cold wind blowing straight or wear low-rise trousers or swimming after walking around the waist evaporation will lead to the waist catch cold catch cold, such as a muscle tension, cramps, severe pain.
 
    How to exercise the back muscles
 
    The little swallow: raise head and chest, legs up, hold for five seconds after lifting, then relax, lie prone on the bed 5 seconds, so calculate again and do 60 times a day, insist on more than six months. After lumbar spine surgery is best as a lifelong exercise program.
 
    Breast stroke: 1 ~ 2 times a week, a 600-800 meters, there must be a waist the action of water. It is best to warm water, avoid catch cold catch cold, swimming, sauna the best.
 
    Station JunZi: the waist straight, every 10 to 15 seconds, then relax, such repeated cycle.
 
    Maintain the good life habit, insist on the basic exercise, urban white-collars can siege neck lumbar disease, protect their health.
 
 
 
The original link: http://www.cntcmvideo.com/zgzyyb/html/2015-04/29/content_98353.htm