How to protect the lumbar and cervical vertebrae

There are many white-collar workers in the society who work in front of computers. Over time, there will always be some minor problems with the cervical spine. However, if such minor problems are not paid attention to, they will cause more serious problems with the cervical and lumbar spine. So how to protect the lumbar and cervical spine? In fact, strengthening protection in daily life is very helpful to health. So what methods can be used to protect the lumbar and cervical spine?

Exercise method: Stand with your feet shoulder-width apart, one hand close to the crotch of your trousers, and the other hand on one side of your head. Use your hands to apply slight force to help your head stretch diagonally to the side.

Breathing: Exhale when stretching and inhale when returning to the original position.

Intensity: 15 to 20 seconds per set, about three sets per day, alternating between left and right.

Benefits: Stretches and relaxes neck muscles.

Note: Move slowly and use your hands to help you return to the original position slowly.

Exercise method: Inhale, support the ground with one hand, keep the spine straight, and stretch the other arm upward perpendicular to the ground. Exhale and reach your raised arms down toward your lower abdomen while rotating your spine. Exhale and return to normal.

Intensity: 10 to 15 times per set, 3 to 4 sets per day, alternating between left and right.

Effect: Exercise the abdominal muscles, oblique abdominal muscles, and shoulder girdle muscles, improve the stability of the core area, increase the flexibility of the spine, and shape the body.

Note: During the arm and spine rotation movement, the pelvis does not move, the shoulders do not shrug, the hips do not droop, and the spine remains straight.

Exercise method: Inhale and lie on your back with your shoulders and back on the ground, bend your knees 90 degrees, and place your legs flat on the ground with your shoulders width apart; exhale, tighten your abdomen, slowly lift your pelvis, and lift your spine segment by segment off the ground until your thighs are in a straight line with your body. Inhale and maintain the movement; exhale and lower the spine section by section until it returns to the original position. 3lian.com/zl/Please retain the original content if reproduced

Intensity: 10 to 15 times per set, 3 to 4 sets per day, alternating between left and right.

Effect: Abdominal muscle training, improving core control.

Note: Tighten your abdomen and reduce the force on your lower back. Patients with lumbar disc herniation and hypertension should reduce the amount or avoid this exercise, or perform it under the advice and observation of a coach.

How to protect the lumbar and cervical vertebrae? In fact, there are many ways to protect them. Only by mastering certain exercise methods and using such exercise methods to persist in exercising, can you definitely achieve a good relief effect. The lumbar and cervical vertebrae are very important parts of the human body, and they also need attention to protection. I hope that some of the above protection methods can better prevent cervical and lumbar diseases.