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At present, more than 355 million people in the world suffer from various joint diseases.
The life of a joint is limited.
Do the following X points, and daily maintenance and maintenance can extend its service life
These habits hurt the joints the most
1.
The lunch break for most office workers is to sleep on their stomachs
Sleeping on the table will cause excessive flexion of the cervical and lumbar spine , which exceeds the usual bending range
Such forward neck posture, with the spine curved normal physiological contrary, a long time is easy to cause deformation of the spine, neck lumbar muscle fatigue, causing ridge vertebral diseases
In addition, sleeping on the stomach also affects breathing, blood circulation and nerve conduction, causing dizziness, vertigo, tinnitus, and numbness of the limbs after waking up
2.
Studies have shown that if you maintain a correct sitting posture, the pressure in the lumbar intervertebral disc is 6 times that of the supine position.
3.
The action of lowering your head and playing with your phone can now be seen everywhere, on the bus, on the subway, at home.
When using a mobile phone with your head down, the cervical spine often bears heavier head weight.
4.
When climbing stairs or mountains, in addition to increasing the weight bearing of the knees, the knees must also move back and forth and twist sideways, which will cause wear and tear on the soft tissues of the meniscus and other joints.
For middle-aged and elderly people, you can take the elevator when you can take the elevator.
5.
Long squat
Squatting to choose dishes, washing, squatting to wash clothes, choosing dishes, and wiping the floor are all familiar habits we are most familiar with, but this is very dangerous!
Research calculations show that when lying down, the weight of the knee is 0; when standing up and walking, the weight of the knee is 1~2 times of the body weight; when running, the weight of the knee is 4 times of the body weight; and when squatting and kneeling, the weight of the knee is the weight.
8 times that!
Clinically, there are usually more women with knee joint disease than men, and this is also related to this.
Therefore, try not to squat, and it is best not to squat for more than 20 minutes
.
If the elderly squat or get up, it is best to hold the table or chair, so as to reduce the pressure on the knee joint and reduce the loss
.
In addition In addition, long nest on the sofa, straight knee lifting heavy loads, Rocker his legs, back shoulder bag, standing at ease over time and so will our joint damage
.
A few simple actions can maintain joints
Cervical pain-raise your hand and walk
When you usually walk, you might as well try to raise your hands to relieve cervical fatigue
.
Raise your arms diagonally up to 120° to the side of your body, such as the "10:10" position on the dial; while walking, keep your back straight and look straight ahead
.
This action can fully stretch and relax the shoulder and neck muscles to prevent muscle stiffness and soreness
.
Low back pain-back kick
Grasp the back of the chair or support the wall with both hands, kick back with one foot, and straighten the knee joint; rotate the left and right casters, repeat dozens of times
.
This action is best done sooner or later, a group of lumbar muscle strain, slipped disc, lumbar muscle sprain, back pain caused can effectively alleviate
.
Knee pain-squatting against the wall
Lean back against the wall, tighten your abdomen, and bring your legs together; squat slowly until your knees bend to 90°, then straighten your knees and return to a standing position; 15 times for 1 set, repeat 5 sets
.
During the action, keep your breath relaxed and don't hold your breath
.
Hip pain-stand "big"
Stand against the wall, hold your chest up and straighten your hands horizontally; stand up with your left leg, straighten your right leg and lift it to the right; then switch your left and right legs
.
Persist for 1 minute each time, 2 to 3 times a day
.
Gently tap the hip joint pain 80 times anytime and anywhere every day, which can relieve hip joint pain well
.
Shoulder pain-fingers climbing the wall
Stand facing the wall with your feet shoulder-width apart; climb the wall with your fingers, from bottom to top, until the highest point your fingers can reach; repeat this 5-10 times
.
People with frozen shoulder often get pain in their shoulders when they climb to a high place, but as long as they can climb up, they should try their best to get the effect gradually
.
At present, more than 355 million people in the world suffer from various joint diseases.
It is estimated that there are more than 100 million people suffering from arthritis in China, and the number is still increasing
.
The life of a joint is limited.
It is like a piece of machinery, and there will always be wear and tear
.
Do the following X points, and daily maintenance and maintenance can extend its service life
.
These habits hurt the joints the most
These habits hurt the joints the most
1.
Sleep on your stomach
Sleep on your stomach 1.
Sleep on your stomach
The lunch break for most office workers is to sleep on their stomachs
.
This is also a way of sleeping that is more harmful to the spine
.
Sleeping on the table will cause excessive flexion of the cervical and lumbar spine , which exceeds the usual bending range
.
Maintaining this state for a long time will not only make the muscles of the cervical and lumbar vertebrae tense, and the small joints will be in abnormal positions for a long time, but will also cause local discomfort
.
Such forward neck posture, with the spine curved normal physiological contrary, a long time is easy to cause deformation of the spine, neck lumbar muscle fatigue, causing ridge vertebral diseases
.
.
Vertebral disease
.
In addition, sleeping on the stomach also affects breathing, blood circulation and nerve conduction, causing dizziness, vertigo, tinnitus, and numbness of the limbs after waking up
.
For office workers, it is best to put a U-shaped pillow around your neck during lunch break and sleep half-lying
.
2.
Sedentary
Sedentary 2.
Sedentary
Studies have shown that if you maintain a correct sitting posture, the pressure in the lumbar intervertebral disc is 6 times that of the supine position.
If the sitting posture is not good, the pressure will soar to 11 times that of the supine position.
Working in a prolonged sitting position will cause the back muscles to be extremely stretched.
The pulling state is extremely easy to cause back muscle strain, destroy the stability of the lumbar spine, and cause lumbar disc herniation
.
If the posture is not good, the pressure will soar to 11 times that of the supine position.
3.
Looking down on your phone for a long time
Looking down on the phone for a long time 3.
Looking down on the phone for a long time
The action of lowering your head and playing with your phone can now be seen everywhere, on the bus, on the subway, at home.
.
.
But this action is a disaster for the cervical spine!
When using a mobile phone with your head down, the cervical spine often bears heavier head weight.
At the same time, the shoulder and neck are too tight and the burden on the cervical spine increases.
When you come to the door, look down at the phone for no more than 15 minutes.
It is best to keep the phone flush with the line of sight or slightly lower, keep your head upright, and avoid hunched back
.
4.
Climbing hills and stairs
Mountain climbing, climbing stairs 4.
Mountain climbing, stairs climbing
When climbing stairs or mountains, in addition to increasing the weight bearing of the knees, the knees must also move back and forth and twist sideways, which will cause wear and tear on the soft tissues of the meniscus and other joints.
It is even more difficult to go down the mountain.
The quadriceps muscle contracts and pulls the kneecap to move along the femur, causing more serious wear on the knee joint
.
For middle-aged and elderly people, you can take the elevator when you can take the elevator.
When you have to go up the stairs, do not step up the stairs.
You have to wait until your feet are all on one step before taking the next step
.
5.
Long squat
Long squat 5.
Long squat
Squatting to choose dishes, washing, squatting to wash clothes, choosing dishes, and wiping the floor are all familiar habits we are most familiar with, but this is very dangerous!
Research calculations show that when lying down, the weight of the knee is 0; when standing up and walking, the weight of the knee is 1~2 times of the body weight; when running, the weight of the knee is 4 times of the body weight; and when squatting and kneeling, the weight of the knee is the weight.
8 times that!
8 times that!
Clinically, there are usually more women with knee joint disease than men, and this is also related to this.
Therefore, try not to squat, and it is best not to squat for more than 20 minutes
.
If the elderly squat or get up, it is best to hold the table or chair, so as to reduce the pressure on the knee joint and reduce the loss
.
In addition In addition, long nest on the sofa, straight knee lifting heavy loads, Rocker his legs, back shoulder bag, standing at ease over time and so will our joint damage
.
A few simple actions can maintain joints
A few simple actions can maintain joints
Cervical pain-raise your hand and walk
Cervical spine pain-raise your hand to walk Cervical spine pain-raise your hand to walk
When you usually walk, you might as well try to raise your hands to relieve cervical fatigue
.
Raise your arms diagonally up to 120° to the side of your body, such as the "10:10" position on the dial; while walking, keep your back straight and look straight ahead
.
This action can fully stretch and relax the shoulder and neck muscles to prevent muscle stiffness and soreness
.
Low back pain-back kick
Low back pain-back kick back pain-back kick
Grasp the back of the chair or support the wall with both hands, kick back with one foot, and straighten the knee joint; rotate the left and right casters, repeat dozens of times
.
This action is best done sooner or later, a group of lumbar muscle strain, slipped disc, lumbar muscle sprain, back pain caused can effectively alleviate
.
Knee pain-squatting against the wall
Knee joint pain-squatting against the wall Knee joint pain-squatting against the wall
Lean back against the wall, tighten your abdomen, and bring your legs together; squat slowly until your knees bend to 90°, then straighten your knees and return to a standing position; 15 times for 1 set, repeat 5 sets
.
During the action, keep your breath relaxed and don't hold your breath
.
Hip pain-stand "big"
Hip joint pain-standing "big" word Hip joint pain-standing "big" word
Stand against the wall, hold your chest up and straighten your hands horizontally; stand up with your left leg, straighten your right leg and lift it to the right; then switch your left and right legs
.
Persist for 1 minute each time, 2 to 3 times a day
.
Gently tap the hip joint pain 80 times anytime and anywhere every day, which can relieve hip joint pain well
.
Shoulder pain-fingers climbing the wall
Shoulder pain-fingers climbing the wallShoulder pain-fingers climbing the wall
Stand facing the wall with your feet shoulder-width apart; climb the wall with your fingers, from bottom to top, until the highest point your fingers can reach; repeat this 5-10 times
.
People with frozen shoulder often get pain in their shoulders when they climb to a high place, but as long as they can climb up, they should try their best to get the effect gradually
.
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