Recently, a 34 year old man with lumbar disc herniation and paralysis of both lower limbs went on a hot search.
Many people lamented that he was paralyzed at such a young age.
Lumbar disc herniation is really terrible.
In fact, with the change of modern lifestyle, there are more and more sedentary people, and the people with lumbar disc herniation are becoming younger and younger.
Moreover, once the more deadly lumbar disc herniation, it cannot go back, and can only prevent and maintain no recurrence.
Therefore, today I recommend 6 Yoga actions to prevent lumbar disc herniation.
Keep practicing every day to help you resist the injury caused by sitting for a long time.
The effect is great! Action 1: breathe activate & the training core lies on the back of the mat, bends both knees and puts both hands on both ends of the ribs to inhale, the ribs expand to both sides and exhale, the ribs drop, the navel is close to the direction of the spine, find the feeling of abdominal inward force, repeat the exercise for 10-20 times, put your hands on the side waist and lower back during the exercise, feel whether the side waist is tightened when exhaling, whether the lower back is tightened, and whether the abdomen is slightly hot, If the above is positive, it means that your core activates action 2: supine table – strengthen the feeling of core maintenance action 1.
Then lift your legs in turn, put your hands on your abdomen or side waist, and feel whether your abdomen and side waist are exerting force for 20-30 seconds, The feeling of the abdomen is more obvious in the exercise of the whole action, rather than the pain of the thigh or back.
Repeat the exercise in 5-8 groups of actions 3: cat cow pose – flexible spine four corners kneeling on the cushion surface, inhale on the vertical cushion surface of the thigh with both arms, rotate the pelvis to extend and exhale forward the lumbar vertebrae, thoracic vertebrae and cervical vertebrae section by section, rotate the pelvis to extend and repeat the exercise in 8-10 groups of actions 4: locust pose – strengthen the waist and back to lie prone on the cushion surface, Exhale with both hands on both sides of the body, raise your head, hold your chest up, stretch your legs back, and stretch your arms back to maintain the space of the lumbar spine as much as possible, and maintain 5-8 breathing actions.
5: small bridge style – stretch & strengthen your lumbar muscles, lie on your back on the cushion surface, bend your knees close to your hips, open your feet the same width as your hips, exhale with your legs vertical to the cushion surface, lift your hips up, hold your hands behind your body, and lift and open your chest, Keep 5-8 breathing movements 6: supine spine torsion – relax the waist and back, lie on the cushion surface, raise the left knee horizontally with both hands, put the left foot on the right thigh, twist the body to the right, press the cushion surface with both shoulders, turn your head to the left, keep 5-8 breaths, and change the other side PS: the above actions are suitable for people who have been sitting for a long time to practice every day.
Jia people who have sub-health pain in the waist, lumbar muscle strain, stiffness and fatigue can effectively alleviate lumbar discomfort, For people with lumbar disc herniation, it is recommended to practice under the one-on-one guidance of professional teachers…
