This set of multiple bifous muscle spinal health care movement, fusion of basic medicine, anatomy and sports mechanics, solve the human body parts deep and recurrent pain! Even if sitting in the office, you can also find 10 minutes to exercise, ease the pain all over the body!
Multifarious muscle is composed of a lot of small bundle muscle, symmetrical in vertebra seam two side, can carry out the small movement between deep and fine vertebra, maintain the stable action of spinal column, it is very crucial muscle group.
The length of multifissured muscles in children is about 0.5 cm, and that in adults is about 2 cm, among which a section distributed in the lumbar region is the most obvious and the most developed. Therefore, chronic lumbago is often related to the regression of multifissured muscle strength function, and the endurance and stability of deep multifissured muscles become poor, and the superficial erectus spines will be overburdened.
If you think of the spinal system as a building, the steel in it is the bones, the cables are the muscles, the shock absorbers are the tendons, the water pipes are the nerves, and all these elements combine to make a complete building. Although the polyfissured muscles, which fit deep in the spine, are extremely small, they play the most important role in stabilizing the building of the human body.
One, wrist ache – turn wrist
Step 1.Stand upright with the soles of your feet shoulder-width apart and your toes in line with the b line. Palms united, interphalangeal height upward toward the front of the center of the cervical spine, shoulders relaxed, arms inside lightly clip the ribs on both sides.
Step 2.Rotate slowly from between your fingers until your hands are facing each other, back of your hands against your wrists, keeping your spine upright.
Step 3.Turn down with the middle finger as the guide, in sequence from the tip of the nose to the middle point of the throat sternum, also from the cervical vertebra to the front of the sternum. While the back of your hand is rotating, keep your wrists close together, shoulders relaxed to a horizontal line, and your back upright.
Step 4.The fingers extend along the front of the sternum, keeping the fingers, wrists, elbows and shoulder joints parallel to the floor.
Applicable object & effect:Long time use of the mouse, holding pens, slide phone, calculator, lactation and drawing work, fingers and wrist repetitive and excessive use, lead to peripheral nerves oppressed or nerve conduction is blocked, hand tight, bilge, pain, etc, all can improve the arm with the wrist of crossing their turn and related nerve, muscle caused by excessive fatigue state of numbness.
Training site from fingertips, wrist, elbow, shoulder, scapular, thoracic spine joints such as muscles, blood vessels, nerve torsional stretch.
Sore shoulders and neck – fold palms and pull neck
Step 1.Stand with your feet shoulder-width apart. Keep your chest straight, neck still, eyes level, hands clasped, palms pointed at nose level.
Step 2.The head and neck neither bend nor back, the back of the hand to stick, palm point high point slowly turned to the nose.
Step 3.The middle finger of both palms passes down the nasal tip to cervical vertebra level 1, and the multifissured muscle group starts cervical vertebra forward flexion.
Step 4.Tip your fingertips from your neck to your chin and push forward, keeping your wrists together and your thumbs down. Cervical spine alignment, both hands ready to return to the original hand clasp.
Applicable object & effect:Suitable for computer clan, clerical clan, drama fans, mobile game clan, postpartum nursing, elderly and other long-term head and neck posture too long people. By training the extension and contraction of the multifissured muscles of the cervical spine, the pain and discomfort of the head, shoulders and neck can be relieved.
Lower back pain – push back slightly
Step 1.Back away from the back of the chair, spine straight. Feet shoulder-width apart. Both hands are at ease in the lumbar spine position. Inhale with your back straight and eyes straight ahead.
Step 2.When exhaling, the lumbar spine is pushed backward, the thoracic spine is bent forward, and the multifissured muscles are stretched. Both hands slide from the lumbar spine to the navel.
Step 3.Inspiratory sequence will be the tail vertebra → lumbar vertebra → thoracic vertebra multi – fissure muscle contraction. Fingertips relaxed, pull from the shoulder joint, with a section of a multi-split muscle contraction sequence, two elbows cross in front of the thoracic vertebra.
Step 4.The shoulder joint continues to be pulled toward the ceiling, the arm inside is close to the ears, and extends vertically upward, keeping the spine intact and straight.
Applicable object & effect:Suitable for lower back pain, long sitting, long standing, long-distance transportation, late pregnancy, the use of limited space to stretch the lumbar fatigue, improve the coccyx compression problem. When the lumbar and coccygeal multi-split muscle group contracts, it can activate the muscle group of the back. In addition to the blood circulation driven by the resistance to gravity, the lumbar back push and straight action can also deeply stimulate the intestines and stomach, achieving self-massage effect.
Knee pain – push back on hip
Step 1.Stand with your feet shoulder-width apart. Put your hands up and clasp them inside your hips. The spine maintains a neutral line.
Step 2.Straighten your knees with your weight behind your heels and tailbone. Body forward bend, lumbar and coccygeal multi – split muscle group light contraction, forward tilt to maintain the back line.
Step 3.Knees slightly squat, drive the tail spine back. The lumbar spine stretches, causing the lumbar coccyx and pelvis to change position and stretching the muscle fibers of the multifissured muscles.
Step 4.Drive lumbar vertebra from coccyx, let rachis appear c shape from the side, extend whole muscle group of many fissure muscle, let nerve compression alleviate a little.
Applicable object & effect:Through stretching and flexion of the knee to stretch, further alleviate knee pain, at the same time can stretch the lumbar fatigue, improve the coccygeal compression problem.
Sore soles of feet – lift knee to waist
Step 1.Back away from the back of the chair, spine straight. Feet shoulder-width apart, feet on the ground. From the palms of the hands to the elbows, elbows at shoulder level, with the center of the neck and chest spine.
Step 2.When inspiratory, lumbar vertebra and coccygeal vertebra maintain much fissure muscle group is stable, elbow joint is pulled down, both hands turns over for hand back to stick. Stand on tiptoe with the ball of your foot off the ground and move the knee up.
Step 3.Exhale from cervical vertebra → thoracic vertebra → coccyx vertebra bend, extend the multifissured muscle group. Keep your toes on tiptoe and the balls of your feet off the ground, lifting your knees. When bending your body, turn your fingertips from up to down in sync with the back of your hands facing each other.
Step 4.The inhaling arm gradually flattens out in front of the thoracic spine. Step back on the balls of your feet and relax your knees. Keep your spine intact and straight.
Applicable object & effectSuitable for the elderly and lower back pain, sitting, standing for a long time, after pregnancy, in addition to foot movement can relieve foot pain, at the same time can stretch lumbar fatigue, improve the tail compression problem.
Raise the knee and bring the waist to combine the pressure relief action of the foot arch with the contraction of the lumbar and coccygeal multi-split muscles, which can drive the back muscles to activate the collateral circulation and the lumbar coccygeal muscles.
At the beginning of the movement, the thoracic spine of the upper body is centered. Then, the muscle strength and tension of the multifissured muscles of the lumbar spine and coccyx are trained to drive the movement of the knee joint and ankle joint, stimulate the peripheral blood circulation, increase the muscle elasticity between the spine and spine, and reduce the nerve compression.
Body stiffness – bend backward
Step 1.Move your back away from the back of your chair and look straight ahead. Keep your feet on the ground horizontally. Place your fingertips toward the ceiling with the center of the cervicothoracic spine.
Step 2.Exhale cervical vertebra forward bend, drive to coccygeal vertebra many fissure muscle group to extend. The fingertips of both hands are pulled down from the eyebrow center to the cervical vertebra to the thoracic vertebra to the lumbar vertebra, which drives the back of the hand to attach to the wrist joint. At the same time the wrist and elbow joints are pulled down toward the floor.
Step 3.Inspiratory fingertip is guided from coccyx → lumbar vertebra → thoracic vertebra multifissured muscle is pulled and straightened. Abduction of both hands parallel to stabilize bilateral multifissures.
Step 4.Exhale and pull your arms forward to stabilize the spinal muscular endurance, and finally return to the original position of the spine straight.
Applicable object & effect:Suitable for obese people, pregnant women, elderly, and the burden of the upper body, lower limb joints can not bear weight. This motion can move the deep vertebra of narrow space, improve lumbar because sit for a long time, stand for a long time the muscle group that suffers compression, to thoracic vertebra and heart and lung also is a kind of slight muscle strength exercise.
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