Studies have shown that sitting for a long time can increase the risk of a variety of chronic diseases, and these hazards can make you sick from head to toe, from the inside to the outside. For example, the most direct reaction is that many people suffer from lumbar disc herniation , lumbar muscle strain, lumbar spinal stenosis, sciatica , cervical spondylosis and other risks, which are reflected in the gastrointestinal intestines, which are constipation, abdominal distension, etc., and are reflected in the cardiovascular system, which is diseases and symptoms such as hypertension, hyperglycemia , coronary heart disease, insomnia.
, so the contradiction arises. Sometimes you can’t avoid sitting for a long time at work, and sitting for a long time can easily cause lesions. How to solve this problem?
We need to learn from the ancients. Among the thousands of years of health preservation techniques in China, there are some health preservation plans for people who have been sitting for a long time. It is also great for modern people to use it.
Swing the spine
Sit on a chair and you can shake the spine forward, backward, left and right. This action can help relax the spine and exercise the muscles of the waist and back.
Shaking the Sky Pillar
Shaking the Sky Pillar is a posture in the sitting health Baduan Jin . This action can improve shoulder, neck, and back muscle spasms by pulling the Tianzhu point, and has a certain effect on preventing and improving neck and back pain.
Specific method: sit upright, lower your head and turn your neck to look left and right, and pay attention to the shoulders swaying left and right, 24 times each. The shoulders must also be rotated and do it 24 times in a row.
Duck Bath
Duck Bath comes from Han Dynasty "Essays ". This action is to imitate Waterbird shakes its wings, which can effectively adjust body balance and relieve fatigue.
The specific method is: sit on a chair, cross your hands behind your body, face your palms, stretch your arms as much as possible to the back of your body, shake your arms up and down, do it 30 times first, then turn your head to the left and right rear respectively, and move your cervical spine.
Shift
Shift actually means crossing the legs. This action can stretch all joints of the legs and have a health care effect on the hip and knee joints.
The specific method is: sit on a stool, place your right ankle on your left thigh, just like crossing your legs, then gently press your right knee rhythmically, press about 30 times, and change your legs.
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The specific method is: sit on a stool and lean back, inhale deeply, retract your lower abdomen and lift your anus at the same time, then breathe slowly, and relax your lower abdomen and perineum.
Friends who have been sitting for a long time can try the above method and try it during the long sitting process. Of course, if time and space allow, you can get up and move your body every 40 minutes, or do the above actions on the spot.
Then there is another problem. In modern society, office members and elderly friends are two major groups of people who sit for a long time. A correct sitting posture can also reduce the harm to the body. So what kind of sitting posture will cause the least harm to the body?
"Golden Sit Method" for two types of people
Office workers sitting in this way
The correct sitting posture must be to have a straight head, straight back, and after sitting down, the legs are at right angles, the thighs are at 135 degrees angles to the torso, the upper arm is at right angles, and the eyes are at right angles to the computer screen. This sitting position can prevent "mouse hand" and can also reduce low back pain .
Elderly friends do this
Elderly friends like to watch TV. In addition to ensuring the basic sitting posture is correct, they should also try to sit on a hard chair and not a soft sofa. The soft sofa has no support and the entire hip is trapped in, which will cause excessive fatigue of muscles and joints and soreness of the waist and hips.
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