In the office, take time to do these exercises, prevent cervical spondylosis, and reverse "sub -health"

Author: Gong Long (China -Japan Friendship Hospital)

Prior to the new crown epidemic, Mr. Zhang often participated in jogging, playing and playing. He had good physical fitness, rarely a cold, energetic, and was interested in what he did.

However, during the epidemic, because of the fast work rhythm and stress, Mr. Zhang needs to work for a long time. After a long time, he often feels uncomfortable. Headache, constipation, and spirit are always unprepared, and work efficiency is low.

Therefore, he ran to the hospital to check constantly. The doctor said that there was no other big problem except the cervical and lumbar spine had mild degeneration.

Mr. Zhang became anxious and entangled where his problems were.

Image source: station Cool Hirolo

At this time, a doctor told him that his problem was caused by long -term settlement and lack of exercise.

And this working mode not only has too large the load of the cervical and lumbar spine, but also easily accelerate the degeneration of the cervical and lumbar spine, and it is more likely to cause the entire body to be like an old "machine". This is the so -called Ya Jiankang.

If this problem is not paid to this problem, in addition to developing cervical spondylosis and lumbar disc herniation, it will also cause diabetes, hypertension, osteoporosis, depression, and even cancer.

But on the one hand, the work environment that can't be let go, the unbelievable home settlement environment, you have to find a way to make yourself better, it sounds a bit unrealistic.

Some of the methods described in this article are greatly beneficial to improving your current state and reverse "sub -health".

1. Those who often work at home, the principle of exercise is "combining dynamic and static"

During the work, every 1-2 hours of work, you may take some time to stand up to move the muscles and joints of the whole body.

This is to relax the muscles with a posture for a long time, and at the same time, it can also prevent joint stiffness.

Studies have shown that the joints are not active for a long time, especially in the knee joint, the probability of osteoarthritis will increase significantly.

Second, home office workers, be sure to learn the following health exercises

Let's learn a set of "health exercises" that can move to the whole body muscles and joints, which are very suitable for white -collar workers who work at home.

Head exercise: Put your hands together, naturally put your head to the left, right to the right as much as possible, and then reset;

Neck movement: Relax of the neck, put one hand in the jaw, try to stretch the neck as much as possible, and then reset;

Back stretching exercise: separate legs, the same width as the shoulders, support the waist with both hands, slowly and soft as much as possible, and then reset;

Touch torso: Separate your feet, put your hands on the left and right waist, slowly try your best to turn left, turn right, and then bend your toes as much as possible, and then reset;

Ankle movement: Standing, tiptoe, this process should be as slow as possible and keep it stable. Each action is repeated 5 times.

This set of exercises is very good for improving the flexibility of the joints and preventing neck and waist muscles.

Third, home office workers, power exercise cannot be less

Maintaining a posture for a long time will cause muscle strength to decrease or even shrink, and joint stability will deteriorate. Therefore, people at home can also cooperate with some exercise of muscle strength. Here you might as well prepare a elastic band that is easy to disassemble to strengthen the effect of exercise.

Next, we introduce two more commonly used force exercise methods.

Tetomorphic exercise: Tie one side of the elastic band on the ankle joint of the one leg, the other side is tied to the leg stool on the same side, and then sitting on a chair with back and armrests. On the handrail, the feet are separated slightly, the thighs are parallel to the ground, the calves are perpendicular to the ground. Essence

Glotyle exercise: Take the left side as an example, tie the elastic band to the ankle joint of the left leg, hold the handrail in the right hand, place the left hand on the waist, stand on the side of the armrest, straighten the left leg to the same side, so that The left hip is extinguished to the left, the toes are straight, then reset, repeat 10 times, and change the opposite leg.

4. Aerobic exercise cannot be less, it is best to move outside

It is not enough to do the above exercise, and you need to do some aerobic exercise. Because aerobic exercise is the key to increasing cardiopulmonary function, it can increase the consumption of blood sugar, and at the same time, it can also reduce the synthesis of fat and prevent the occurrence of arteriosclerosis in vascular arteriosclerosis! You can walk quickly in a relatively spacious place, or buy a pedestrian.

Generally speaking, the fast walking requires a speed of 6-7 kilometers per hour. If you calculate 1 meter every two steps, you need to take about 120 steps per minute.

Image source: station Cool Hirolo

However, for people who do not exercise much, middle -aged and elderly people, and people with cardiovascular and cerebrovascular diseases, it is often difficult to walk at this speed. Is it possible to achieve the effect of aerobic exercise if you ca n’t do it?

no. In fact, there is no standard step regulation, but the changes in the body after fast steps can be used as a standard to judge the intensity of the movement "in place". There are two commonly used methods:

Feeling method: Regardless of how much steps are walking every minute, as long as you get fever, sweat slightly, or sweat on your forehead when you walk quickly, your face is reddish, that is, the requirements of aerobic exercise.

Pulse method: This method may be a bit troublesome, you need to pick up the pen to calculate. The number of pulses will reach 170-age when ordinary people are aerobic exercise.

But for people with related heart diseases, as long as 80%of this pulse number is reached, the effect of aerobic exercise can be achieved. It is important to note that whether it is sweating on the back of the forehead or the number of pulses meet the requirements, do not stop exercise immediately, otherwise the effect of exercise will not be achieved.

You need to maintain this state for 10-20 minutes. Of course, if time allows, it is best to be 30 to 45 minutes.

Fifth, home office workers, remember the following small suggestions during exercise

Keeping the sitting position correctly: Inappropriate sitting positions will cause cervical and lumbar spine pressure to increase the pressure of the cervical and lumbar spine during the desk of described, and accelerate degradation.

The correct sitting position is that the seat is suitable for the height of the chair, the cushions should be soft and comfortable. When you sit, you should sit straight. Do not skew the spine. It is best to use your feet to the ground, or use the foot pad to raise your feet to make your legs more comfortable.

Many people who work in desk for a long time have hemorrhoids. In addition to sitting with warm water twice a day, they can also cooperate with the anal lifting exercise (the anus closure and a shrinkage).

During the contraction exercise, breathe in a positive posture, count 3-5 times, and then restore the original state.

After the exercise, if you feel particularly fatigue, you can take a few minutes to get a cricket, rest, and soothe the nervous nerves, which is also very good for physical and mental health.

references:

[1] Wang Jingbo. Analysis of the physical condition of civil servants. Journal of Jilin Normal University (Natural Science Edition), 2014 11, 4: 134-135.

[2] Sun Qing, Chen TCM. Talk about the impact of physical health on mental health. Contemporary sports technology, 2015, (23): 98-99.

[3] Jerier McMatheniazi, Hu Yi, Ren Yunping, Zhang Yong, Xiong Daohai. Under the condition of continuous passive movement, osteochoritis carteitis cell ERK activity and proliferation. China Organization Engineering Research. Published 2016–10–14.

*The content of this article is a science of health knowledge. It cannot be used as a specific diagnosis and treatment suggestion, nor can it replace the practice physician for face -to -face diagnosis, for reference only.

*The copyright of this article is owned by the Tencent Medical Code, and the media is prohibited from reprinting without authorization. The reprinting of illegal regulations will be investigated for legal responsibility in accordance with the law. Personal personnel are welcome to forward to the circle of friends.

- END -