Yoga shoulder neck lumbar vertebrae, cervical vertebrae lumbar vertebrae is not good can you practice yoga?
- The cervical vertebra lumbar vertebra is not good can you practice yoga?
- Can lumbar hyperosteogeny practice yoga?
- The method of comprehensive exercise of low back muscle?
The cervical vertebra lumbar vertebra is not good can you practice yoga?
The cervical vertebrae and lumbar vertebrae are bad can carry out yoga exercises, effectively strengthen the strength of the neck and waist, can stabilize the cervical vertebrae and lumbar vertebrae, and at the same time can cooperate with the rehabilitation function exercises such as sports training and operation training under the guidance of a professional rehabilitation teacher. Usually, we should give priority to maintenance, do not bow too much, do not bend too much, can swim more, and strengthen the strength of the spine.
Can lumbar hyperosteogeny practice yoga?
Lumbar hyperosteogeny can practice yoga, lumbar hyperosteogeny can exercise yoga, exercise yoga can smooth joints to improve muscle strength, but also help to delay the aging of lumbar joints, can reduce the condition of hyperosteogeny. Patients with hyperosteogeny, usually do not bend over weight-bearing activities, you can use indomethacin drugs under the guidance of the doctor.
The method of comprehensive exercise of low back muscle?
Answer: the method of comprehensive exercise of low back muscle is simple and easy.
1. According to the anatomical structure of the low back muscles, we need penetrating, traditional aerobic training, as well as some comprehensive training of the whole body muscle group interaction. The recommended exercise methods include: sit-ups, plate support, push-ups, high leg lifting, flat bridge, rowing machine, supine leg lifting and other basic exercises and equipment.
Stick to it on time, increase the training load appropriately, and maintain the basic metabolism of the body. In order to exercise other muscle groups other than the low back muscle, it is recommended to join some aerobic exercises, such as running, swimming, aerobics and so on.
(take advantage of the opportunity to burn fat, improve health and metabolic level) Note: warm up before exercise, maintain a moderate amount of exercise and load, and be prepared to prevent sports injury.
The low back muscles can be exercised in many ways, such as more training, bench reverse training, sit-ups and so on.
Low back muscle is one of the main muscle groups in human muscle movement, so comprehensive training is needed to improve its function and stability. These exercises can help strengthen the muscles of the abdomen, lumbar vertebrae and hip, so as to prevent lumbar muscle strain or pain.
In addition, correct posture and exercise in daily life can also help protect the waist and back, such as maintaining correct sitting and standing posture, low-intensity walking and yoga.
First, the flying swallow exercise method, the method lies prone on the bed removes the pillow, the hands behind, the chest raises vigorously, causes the head and chest to leave the bed surface, at the same time knee joint straightens, two big legs force backward also leaves the bed surface, maintains 3-5 seconds, then rests continues the exercise.
Second, the five-point support method, lying on the bed to remove the pillow, knee bending, elbows and back against the bed abdomen and buttocks to lift forcefully, relying on the head, elbows and feet these five points, support the entire body weight for 3 seconds at a time.
Third, the three-point support method, the three-point support method is to lift the upper limb off the bed surface on the basis of the five-point support method.
Low back muscle group mainly includes psoas major muscle, multifida muscle, psoas square muscle, iliac muscle and so on, which is one of the most important muscle groups in human body. Here are some common comprehensive exercise methods for low back muscles:
Handstand brace: handstand brace can effectively exercise the waist and back muscles. First put the palm on the ground, lift the body up, let the body into a straight line, then turn the body over, and lift the legs into the air, maintain this position for a period of time. Over and over again.
Supine stand-up: supine stand-up can exercise the muscles of low back and lower abdomen. Lie flat on the ground, put your arms straight on your sides, bend your legs and press your toes to the ground, then lift your hips so that your body is in a straight line, and then slowly lower your hips. Repeated practice.
Sitting twist: sitting twist can exercise the muscles of the waist and back. Sit on the ground, straighten your feet, then rotate your body slowly, with one arm on your shoulder and the other on the ground to support your body, and then rotate on both sides.
Push-ups: push-ups can exercise the waist, back and abdominal muscles. Put your arms on the ground, palms down, legs together, lie flat on the ground, then lift your body up to make yourself a straight line and repeat.
Sit-ups: sit-ups can exercise the waist and abdominal muscles. Lie flat on the ground, then bend your knees, place your hands behind your head, then lift your upper body up so that your head and shoulders are off the ground and repeat.
These exercises can be performed in turns, each doing about 10 to 15 times, 2 to 3 groups at a time, with a 20-30 second break between each group. It should be noted that when exercising, you should gradually increase the intensity of exercise according to your own physical condition, so as to avoid injury.