With the increasing update and development of science and technology, the functions of various electronic products are becoming richer and richer.
In addition to the dissemination of knowledge brought by electronic products, some people are also deeply affected.
For example, there are problems with the cervical vertebra of playing with mobile phones for a long time, and they can’t stand sitting on computers for a long time.
Scientific investigation found that 90% of patients with lumbar disc herniation have accumulated lumbar muscle strain! And the trend is getting younger and younger.
In fact, there are many factors leading to lumbar disc herniation.
Excluding age and other external factors, poor body posture and sedentary have become the main inducements leading to lumbar and back pain and lumbar disc herniation! Therefore, it is particularly important to maintain correct posture, reduce sedentary and strengthen exercise if you want to avoid the invasion of lumbar disc herniation.
Today Xiaobian recommends a yoga sequence that can stretch the spine, relax the waist and hip muscles.
Regular practice can also prevent lumbar disc herniation.
Let’s move together! 01 standing forward flexion standing with feet the same width as the hips, inhale to extend the spine, exhale forward flexion downward, pay attention to slightly bend the knees, put both hands on the front side of the body, feel the extension of the back of the thighs and the lower back, and maintain 5-8 breaths 02 standing forward flexion + side flexion maintain standing forward flexion, keep the knee cover bent, and the upper body moves slowly to the right, feel the left waist stretch, and maintain 5-8 breaths, Change the other side to the 03 low start pose to transition from standing forward flexion, take a big step back with the left foot, stick the instep of the lower leg to the ground, inhale and extend the spine vertically on the right leg, exhale and bend down, put both hands on the inner side of the right thigh for 5-8 breaths, change the other side to the 04 toe pose to sit on the cushion surface, bend both knees and soles together, inhale and extend the spine, exhale the trunk slightly forward, bend both hands and hold the palms of the front feet, Relax the extension of the waist and back and keep 5-8 breaths.
05 deer pose starts from the beam angle pose, adjust the legs to the letter Z, inhale and extend the spine, exhale and bend forward to keep 5-8 breaths, change the other side 06 pigeon pose, start from the low start pose on the left, bend the left knee, the left lower leg is parallel to the hip, the right leg extends backward, inhale and extend the spine, exhale and bend forward downward, pay attention to the straightening of the hip and keep 5-8 breaths, On the other side, 07 happy baby supine on the cushion surface, with the legs separated slightly larger than the waist, exhale, the legs close to the vertical cushion surface of the legs on both sides of the waist as far as possible, hold the ankles or soles of the feet with both hands, and keep 5-8 breaths.
08 needle eye supine on the cushion surface, bend both knees close to the abdomen, put the left ankle on the right thigh, and exhale with both hands around the back of the right leg, The right thigh should be as close as possible to the abdomen, pay attention to the slight retraction of the abdomen, keep 5-8 breaths from the sacrum, change the other side 09 supine, mermaid supine on the cushion surface, bend both knees close to the right side of the hip, show a cactus gesture, raise the forearm above the head, twist the hip to the left, keep 5-8 breaths, change the other side 10 sit and stand, twist and sit on the cushion surface, put the left foot on the outside of the right thigh and bend the right knee, The right foot is close to the left hip, inhale and extend the spine upward, exhale, twist the body to the left, put the right arm against the left thigh, put the left hand on the back of the body and keep 5-8 breaths, and change the other side.
The above physiotherapy sequence is suitable for people with low back pain and lumbar muscle strain, but it is not suitable for people with lumbar disc protrusion.
In addition, prevent lumbar protrusion, Usually pay more attention not to sit for a long time, but also pay attention to the correct action when moving heavy objects- Recommendation – Yoga station breathing meditation reading life yoga..
