Get rid of the "cold back" bad habits: stretching on the back and strengthening the movement

When it comes to "cold back", everyone will think that the student's schoolbag is getting heavier and heavier, forming a child's "cold back" posture. In fact, the civilian staff is also a high-risk group of "cold back". Because it is often used for a long time to use a computer, it is easy to ignore the correct one. sitting bring a "cold back" bad habits, back and neck pain gradually intensifying so on, and even limb paralysis symptoms appeared. Among our patients, many patients with neck and shoulder pain will also have a "cold back" situation. To cure pain, in addition to treating pain and relaxing muscles, correcting posture and strengthening the neck can prevent recurrence of pain. Helps slow down degradation.

Spine structure and physiological curvature:
         The spine consists of the cervical vertebrae, thoracic vertebrae, lumbar vertebrae, atlas and tailbone. It is surrounded by different ligaments and muscles to support the spine and keep the body in an upright position. The physiological curvature of the spine is divided into lordosis ( cervical vertebrae, lumbar vertebrae ) and kyphosis ( thoracic vertebrae, atlas vertebrae ) , but if you often bow your head and work, it is prone to head tilting and cold back posture . Stooping (Sloughed back) working posture makes thoracic excessive bending load increases spinal ligaments, so that while the upper chest and back muscles muscle imbalance, thoracic tightened over time, form a cold back posture, even more muscle strain, nerves by Press and so on.

What about "cold back"?

Correct sitting posture

1024.jpg      When we find that there is a tendency to "cold", what we are most worried about is whether we can not change. Since most of the "cold back" is due to incorrect posture , the first thing is to correct the posture, especially the sitting posture of the work. The correct sitting position is to sit on the whole work chair, the waist should be close to the back of the chair, ears, shoulders And the hip joints are in line, paying attention to whether the head and neck and the upper back are leaning forward . Most of the work chairs have insufficient back support. We should look for a good spine support back pad on the back of the chair to support the entire back and fill the space of the lumbar curvature.  

In addition, to avoid maintaining the same posture for a long time, you should do some simple relaxation exercises every 30 to 45 minutes.

2. Strengthening and stretching exercises; "cold strap" is not a cure for the law
The market said that it is a passive and transient approach to effectively improve the "cold strap" of the "cold back". It has the opportunity to cause dependence and is not recommended for long-term use. Therefore, the correct and effective method is to actively forge the chain and stretch the muscles, reducing the pressure on the neck and back. Exercises for the back muscles include targeted intensive movements ( Sports 5) and systemic exercises such as swimming, which also helps to improve posture and make the body more powerful to support the spine. Because each person's physical condition is different, a physical exerciser should prescribe a set of targeted exercises. After strengthening the muscles, it is not too difficult to maintain a correct sitting posture or standing posture.
As the age grows, the bones are weaker. If the "cold back" habits have not changed, it will easily accelerate the degradation, and the bone spurs will also make the joints become stiff, and the "cold back" will be shaped into an unchangeable posture. Protect your body by observing your posture early.

Improve the targeted sports of the "cold back":
     The "Cold Back" targeted exercise described below is suitable for general practice. If you find any discomfort during the practice, you should stop immediately and consult the physiotherapist.

When doing stretching exercises, you should pay attention to the following basic principles :
1. When stretching, gently and gently stretch the muscles and tendons until you feel the tension of the pulled muscles, and keep the posture for 10 seconds ( do not bounce ) and then relax
2. Don't endure the pain and stretch
3. Relax in other parts of the body


(1) Self-correcting posture:  
Standing against the wall, the shoulders and the back and back pillows are also attached to the wall, and the chin is folded back and relaxed, repeating 10 times ( this posture can be achieved without leaning against the wall after more practice )

(2) . Stretch the chest muscles: stand at the door frame or corner, carry it to the shoulder height, and lean forward to the chest to feel tight, hold for 10 seconds, repeat 10 times

(3) . Stretching the chest muscles and thoracic vertebrae: hold your hands together and put them on your head, then pull your elbows back to get stretched for 8-10 seconds.

(4) . Extending the thoracic vertebrae:
Keep your hands tight at the back, then slowly straighten up as far as possible for 10 seconds, repeat 5 times

( 5 ) . Upper back muscle strengthening exercise:
On the ground, put your hand next to you, look at the front, then slowly bend your upper body back to the sternum, keep it for 5 seconds, repeat 10 times.

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