Model body: form class spinal exercises

Golden sheep eye medicine nets

    Long time bowed and homework is very easy to create the cervical vertebra strain, someone so suffering from excessive cervical spondylosis, lumbar disease such as the so-called occupational disease. Guangzhou military hospital doctors SunAnLi empty after a name and a number of psychologists and medical staff developed a set of health care with human body each parts of the setting-up exercise, a complete set of exercise by 20 main movements, in the gentle music slowly, practice, about 15 minutes, and the demand is very low on the site. Here introduces a few special training action to readers.

    Basic pose: every time do various training before the first movement, natural stand, binocular smooth inspect, feet slightly apart, and shoulder are the same as wide, both hands natural prolapse. Relax.

   Arms akimbo, breetai drew himself up QianFuHouAng: first up, at the same time inspiratory, fadeaway eyes looking day for a moment; Then slowly forward a lower the head, chest and exhale, double to see. Do the action, keep quiet, close to the chest, chin as far as possible for a moment, up and down again after repeated four times. Action message is: stretch, relaxed, slow, with feeling uncomfortable advisable.

    An arm turned: first for right arm, palm, looked up and down the hands, and visual slowly across to the left, the body for a moment. In turn, must pay attention to heel turn 45 degrees, body weight forward, then the body to right back again to breathe in slowly rotates, rotation exhale slowly, the movement wants slow, coordination. Turn the neck, waist, want to try to turn to can't turn so far, stop for a minute, return to natural type, change again after his left arm. And in his left arm, put down the hand to press down slowly along the ear, changed after the same arm again and again and again and do two.

    Arms akimbo, breetai drew himself up left-right rotating: first the head slowly to the left, and at the same time in the chest, let the right to breathe in the neck unbend, stop for a minute, then slowly turned to the left, and at the same time expiratory, let the left neck unbend, stop for a minute. Alternately repeatedly so do four times.

    Carry shoulder neck shrank: do some exercises before, first natural stand, binocular smooth inspect, feet slightly apart, and the shoulder parallel, prolapse of both hands nature. When the movement shoulders slowly lift, neck down as far as possible collapse, stop for a minute, shoulders relax slowly put down, head and neck natural stretched out, and restore natural and then the hard shoulder sinking, head and neck up, stay out after a pull out and shoulders relaxed, and natural breath. Note in the shrinkage of the neck and stretched to breathe in slowly, and stay breath, the pine shoulder to shoulder, as far as possible when to relax neck. Return to the nature, after repeated again in four times.

    Swinging around: do some exercises before, first natural stand, binocular smooth inspect, feet slightly apart, and the shoulder parallel, her hands rested on her hips. When the movement head tilt to the left, make household slowly left stuck on the left shoulder, stop for a minute, a return after the head; And then to stick in the right shoulder left ear in the left shoulder, stop for a minute, a return after the head; And then to the right shoulder tilt, also the right ear to close to the right shoulder, stop for a minute, and then back to the median. Such swings around repeated four times in the head, to swing back to breathe in, in when a exhale slowly, when neck, shoulders exercises to try to relax, action to slow and steady is preferred.

   The waves stretch: do some exercises before, first natural stand, binocular smooth inspect, legs slightly apart, and the shoulder parallel, prolapse of both hands nature. When the movement under the chin to front line in the stretch, action, as close to the chest and shoulders, chin chin down slowly, carry on, chest, shoulders and back before quite slowly movement. Breathe in slowly to the jaw flexion, look up reductive when exhale slowly, shoulders relax, do two stay a little while; And then do mandible flex movement upside down, from the top down inspiratory, reductive when expiratory, do two times, and the practice twice.

    Note that the whole action to slow, coordination, the muscle taut and slowly revealed, followed do the relaxation of the right amount, feel tired action to make proper rest. If just start to do not standard action, should be gradual, not pushy, lest the place such as the spine to do more damage.