Spinal exercise in the office, it turns out this is how it is done

Most people who sit in the office for a long time have bad cervical vertebrae. Long-term attacks of cervical spondylosis can also cause spinal diseases. Patients will feel back pain, waist pain, and body aches for a long time. When you are not working, you can do a set of office spinal exercises, which can not only move the spine, but also make the spine more flexible and strong, and improve blood circulation throughout the body, speed up blood supply to the spine, and prevent insufficient blood supply to the brain.

Overview

The spine is the backbone of the body.

Located in the middle of the back, the upper end is connected to the skull and the lower end reaches the tip of the coccyx.

The spine is divided into five sections: cervical, thoracic, lumbar, sacral and coccygeal. The upper part is long and movable, like a bracket, hanging the chest wall and abdominal wall; the lower part is short and relatively fixed. The weight of the body and the shock it receives are transmitted to the lower limbs.

The spine is composed of vertebrae and intervertebral discs and is a very flexible and mobile structure. The shape of the spine can change considerably with the movement loads of the body. The mobility of the spine depends on the integrity of the intervertebral discs and the harmony between the articular processes of the related vertebrae.

The length of the spine is composed of vertebral bodies, 3/4, and intervertebral discs, 1/4.

structure

The spine is composed of 26 vertebrae, namely 24 vertebrae (7 cervical vertebrae, 12 thoracic vertebrae, 5 lumbar vertebrae), 1 sacrum, and 1 coccyx. Since the sacrum is composed of 5 bones and the coccyx is composed of 4 bones, the normal spine can also be composed of 33 bones. (Picture: Side of spine||Back of spine)

Such a large number of vertebrae are able to maintain a high degree of stability because they are connected by strong ligaments[1]. They are also able to move to a considerable extent because they are connected to each other by intervertebral joints. Although the range of motion of each vertebra is very small, if all of them move together, the range is greatly increased.

The front of the spine is made up of stacked vertebrae, and its front is adjacent to the thoracic and abdominal internal organs. It not only protects the organs themselves, but also protects the nerves and blood vessels to the organs, with only a thin layer of loose tissue separating them. When the vertebral body is destroyed, in the neck, pus may accumulate behind the pharynx, or descend along the neck to the infraclavicular fossa, or along the brachial plexus to the axilla; in the chest, it may follow the intercostal nerves to the chest wall, or may spread to the mediastinum; in the waist, it may descend along the psoas major fascia to form a psoas major abscess, which may flow to the lower groin, or bypass the lesser trochanter of the femur to the buttocks.

1. Sit with your buttocks in the front 1/2 of the chair, tighten your lower abdomen and raise your arms to lengthen your spine. (Ready posture)

2. Tighten your lower abdomen, keep your back straight, move your arms to the front of your lower abdomen, lift one thigh horizontally while breathing, and lower it down by inhaling; do this with both legs in turn. Do 20 times per set, for a total of 2 sets.

3. Continue to keep your back tense, raise your arms horizontally in front of you, and stretch your legs horizontally. Hold each set for 10 seconds, do 2 sets in total

Dorsiflexion and extension

Stretch your arms straight on the table, keep your torso as close to the front of your thighs as possible, lift your head first, then move your neck and thoracic vertebrae away and stretch backwards, and move your arms to the back of your body. When bending forward, bend your waist, chest, and cervical vertebrae in turn, and finally bury your head between your arms and press your torso against your thighs.

Spinal twist

Sit backwards in your office chair, tighten your abdomen, raise your arms in front of you, look at your arms, turn your body to the left, and keep your hip joints stable. Do not lean forward or backward, and keep your upper body upright. Do 6 times on each side, 2 sets in total.