To keep a good posture, diet control and exercise are absolutely necessary. What stretching exercise can relieve low back pain?

To maintain a good posture, diet control and exercise are absolutely indispensable, but we often ignore the importance of posture. Obviously, you are a thin man, but if you hunch over, your abdomen will protrude and you will feel very tired and old, but you can't avoid working at your desk for a long time. What should you do? The following is taught by a Japanese osteopath: simple stretching can effectively improve spinal problems!

Long-term bad posture makes diseases come to you. Modern people generally don't exercise enough. In addition, staring at the computer for a long time and sliding the phone, the neck will unconsciously lean forward. Dong, who assists the top athletes in rehabilitation and is also the director of Omotesando Hills Shanborox Orthopedic Hospital, said that if the neck is tilted at 0 degrees, the neck weight will be 5 kg, 20 kg and 60 kg, which will make the muscles around the neck excessively tense, resulting in cervical flexion and body imbalance.

This long-term physical imbalance can easily lead to shoulder and neck pain, muscle stiffness, poor blood circulation, decreased metabolism, difficulty in transporting nutrients and oxygen, and people are prone to dizziness and fatigue, and it is also easy to form a morbid constitution of deficiency and cold, which will also become the cause of obesity and various chronic diseases. Shizue Abe, a Japanese beauty and health columnist, said that the best way to improve these troubles is to do some stretching exercises at an appropriate time.

Three Ways to Improve Low Back Pain Dog and Cat Stretching Here are three simple stretching exercises proposed by Dong, which anyone can easily complete. Starting with bones, we can reorganize our health, improve the flexibility of the spine and thoracic vertebrae, and effectively improve low back pain and shoulder and neck problems!

Cat's round back breathing

Hands, feet and knees touch the ground and make a crawling posture. Shoulders and hands should be in a straight line, and femoral joints and shoulder joints should be vertical.

When inhaling, you realize that your shoulder blades are inward, your head is raised, and your spine is concave inward.

When exhaling, the back will arch upward, like a cat, for 3 seconds.

Slowly adjust your breathing and repeat the above actions for 5 times.

Octagonal stretching

This action is similar to the last one, but the main stretching part is the lumbar spine.

Hands and knees touch the ground like cats and dogs, but elbows are also on the ground, and knees are wider than waist; Open your elbows, put your hands together naturally, and hold your chest in a figure of eight.

Exhale slowly and wrap around your waist; Inhale slowly and return to the previous position.

This action is repeated 10 times.

Rotation and extension of thoracic spine

After sitting and kneeling, keep your hips from moving easily, put your hands shoulder-width apart and put them on the ground.

Keep your right hand still and your left hand behind your head.

Look down, breathe slowly, contract your shoulder blades, lift your left elbow and open your chest.

After the chest can no longer be opened, return to the original position, keep breathing, and stretch left and right five times. People who feel uncomfortable when doing this stretching for the first time and completely opening and closing the thoracic vertebrae can slowly recover their due flexibility without forcing themselves.