Movements to correct the spine_ Movements to correct the spine

Keeping your back straight when walking can improve your self-confidence, while hunching over will especially affect your appearance. The spinal curvature in patients is due to not paying attention to their sitting and sleeping positions during adolescence. The newly bent spine still has a chance to be completely corrected because the bones in the body have not yet been completely formed. So what is the correct action to correct the spine?

Looking down at your phone for a long time or hunching your back will cause strain on the spine, which can easily lead to increased pressure on joints, deformation of the physiological curvature, and increased tension in the paraspinal soft tissue muscles.

If things go on like this for a long time, it can easily induce symptoms such as deepening of the thoracic curve, straightening of the cervical curve, disorder of small joints, bulging of intervertebral discs, etc., causing compression of the intercostal nerves and local soft tissue inflammation, leading to a series of autonomic nervous system disorders such as chest tightness, palpitations, lack of energy, and bloating. Some patients will develop pathological hunchbacks due to deformed thoracic curves and calcification and adhesion of soft tissues.

Theoretically speaking, correcting the lumbar spine does not just mean correcting the lumbar spine, but also training the muscles around the lumbar spine, or the so-called core area muscles. Five movements are introduced below, but before explaining these movements in detail, remember that if you still feel pain or discomfort, do not practice them, because you can't say whether the pain will get worse after practicing. It is better to rest, walk appropriately, and stretch. The stretching focuses on stretching the erector spinae muscles. You can try the following action:

1. Cat pose

Before any training, do cat pose to loosen up the spinal joints and warm up for the following movements.

2. Birds and Dogs

This movement is comparable to the Xiaoyanfei movement, as it stimulates the deep muscles. Xiao Yanfei can do it slowly, but this movement can help her find the feeling.

3. Cross Push-up

This movement is good for feeling the lower back muscles working.

4. Side Bridge

This movement can stimulate the lateral waist muscles, and since there is no weight, the waist will not become too thick.

5. Plank

There is no need to explain the plank support, many people are doing it. Remember, don't bend your waist, and tighten your abdomen.