Can plate support hurt the knee

What does the exercise method that prevents cervical vertebra disease have

Cervical spondylosis is a very common disease in life, which is caused by our incorrect sitting posture and habits. What are the exercise methods to prevent cervical spondylosis?

Prevention of cervical spondylosis exercise method is often do some neck exercise, such as cervical spondylosis meter word exercise, neck confrontation method and self massage therapy can be very good to prevent cervical spondylosis.

Cervical spondylosis meter word exercises

1. Start posture, straighten the head and neck, sink the shoulders, try to lengthen the neck, tighten the waist and abdomen, and keep the lumbar spine motionless.

2. Keep the starting position, bow and stretch to the left and right sides, and keep one side breathing for 3 times.

3. Bite your teeth, shut up, look up and keep breathing.

4. Pull down the top of the head, chin adduction close to the neck, and keep breathing for 3 times.

Neck confrontation

1. Hold your head with your hands crossed, lean back slightly on the back of your head, and push your hands forward slightly (pay attention to the strength, too low force will aggravate the burden of cervical spine)

2. Separate the elbows, extend the elbows as far as possible, and keep the shoulders, neck and elbows in line.

Self massage therapy

1. In the patient's sitting position, massage the affected part of the neck with the healthy hand for 1-2 minutes

2. If there is a cord or contracture, knead it with finger pulp and flick it for 1 minute.

3. Point Fengchi, Jianjing and kuipen for 1 minute.

4. If there is a sense of numbness in the affected limb, you can pinch, flick, and rub the anterior and middle scalene muscles on the lateral side of the neck.

Note: the operation should be based on self tolerance. Insist on the operation, once or twice a day.

Read More

How is flat support arm propped up to return a responsibility

How is flat support arm propped up to return a responsibility

Although hot plate support is a common fitness exercise, it can not only exercise but also play the role of weight loss. Although it seems simple, it is actually a difficult thing for many people to do. It seems to be a very easy exercise, but in fact it depends on the strength of the waist, abdomen and arms. Many people can't support their arms at all when they start to practice plate support, but even so, they have to keep exercising.

The movement is not standard

The reason why many people can't support when they do flat support is that their movements are not standard, such as hip upwarping, waist sinking, head backward and so on. Their whole body weight is concentrated on the arm, which leads to the fatigue and even pain of the arm and makes them unable to support.

Weak waist and abdomen

Waist and abdomen as the main part of plate support, some of these muscles are weak and underdeveloped, unable to support the body.

Exercise too long

The time of doing flat support is too long. If you do it for one or two hours at a time, it is beyond the range of the body's load, which will lead to fatigue of the body's muscles and joints, deformation of movement and inability to support.

Improper site selection

Although the flat support does not require much for the site, if you do it directly on the ground, or even on the uneven and sandy ground, your elbow will hurt after a while, so you can't support it.

How does flat support arm acid do

Relax your arms

Relaxing the arm can effectively relieve the pain and fatigue of the arm, such as throwing the arm and turning the wrist joint.

Stretch the arm

Do flat support arm fatigue, muscle soreness, can take the way to stretch to help relax, help its recovery. Specific approach: extend an arm, arm straight, from both sides of the body to lift forward, until the arm and shoulder in a horizontal plane, palm up. Hold the other hand in the opposite direction. If you hold the extended palm downward, you will feel the obvious stretch of the arm.

Massage

Massage can help relax muscles, promote acid excretion and blood circulation of muscles, help recover sore muscles and relieve arm fatigue. Specific methods: you can use the palm of your hand to massage the arm, or lift and pinch, or point and press the commonly used acupoints of the upper limb, such as Pianli, Quchi, shouwuli, bangyuexu, etc., which can relieve the fatigue, pain and swelling of the arm and elbow.

Hot compress

Hot compress can make blood vessels dilate, enhance permeability, promote blood circulation, and excrete lactic acid and other metabolites produced during exercise as soon as possible, so as to speed up the elimination of fatigue and relieve arm muscle pain. Specific measures: wrap the hot water bag with a towel or apply it with a towel soaked in hot water for about 10 minutes. Pay attention to the temperature and time.

Read More