On July 29, the second live broadcast of the home health open class organized by Oceano and NetEase came to a successful conclusion. Coach Chen Chen, the physical fitness coach of the Guangdong Provincial Team, not only explained tips for improving physical fitness, but also demonstrated bad posture on the spot. The correct correction method attracted more than 250,000 views, and even more netizens started to learn from it.
If you missed this live broadcast, don’t worry, the editor will review the highlights of the day for you. In addition, you can also enter the live broadcast room again to watch the replay.
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Three actions to prevent waist pain
Easy to practice at home
Whether you are an office worker or a teenager, poor sitting posture will lead to lumbar disc herniation or sciatic nerve pain. The pain in the waist is mainly due to the inability of the muscles around the lumbar spine to support the lumbar spine, resulting in a small displacement of the lumbar spine, which stimulates the nerves and causes pain. In severe cases, it can lead to lumbar disc bulging or herniation.
At the scene, coach Chen Chen shared three exercises that can strengthen the support of the waist muscles to the lumbar spine and prevent waist pain. The movements are simple and can be easily practiced at home.
The first action is a modified abdominal crunch. Place your hands under the lumbar spine, maintain the normal lumbar curvature, retract your jaw, and while exhaling, force upward to lift the shoulder blades away from the mat. Inhale and relax back to the original position. , repeat 15-20 times, complete 2-3 groups, you don’t have to be fast, just ensure the quality of the movements.
The second action is the side bridge. We place the elbow joint directly below the shoulder, with the upper foot in front and the other foot behind, maintaining balance, and then lift the waist off the ground to ensure Make your body a straight line, keep your body stable for 30s-60s, and do your best to complete it. Do 2-3 groups on each side of the left and right sides. If you can't complete it, you can use the knee-bending descending position.
The last movement is called bird dog, also called bird dog pose. First, use the four-point support as a preliminary posture, ensuring that the palms are vertically under the shoulders, the knees are directly under the hip joints, and the toes are on the ground. Lower your spine to find your neutral position, while keeping your jaw in place. Then extend the opposite arm and leg straight ahead and behind you,Until it becomes a straight line with the body, ensuring that your trunk and spine do not change in any way during this process, then retract your hands and feet back to the original position. Then switch to the opposite side for the next movement. Repeat the action 15-20 times on each side to complete 2-3 groups.
Three relaxation and three training movements
Effectively relieves the phenomenon of forward head and chest holding
The neck is bent forward and the back is arched, that is, the chest is hunched over. It is also a common posture among teenagers and office workers nowadays. This is because when sitting and reading, the waist is not straightened and the line of sight is not aligned with the content. parallel.
The on-site coach Chen Chen uses three relaxation movements and three training movements to help you quickly improve the shape of your chest and hunched back. First adjust by relaxing the front muscles.
The first action is to relax your pectoralis major, find a wall at the same height as your shoulders, bend your arms at 90 degrees and lean against the wall, move your opposite foot forward into a high lunge position, and pull your center of gravity forward. Stretch your pectoralis major, hold for 60 seconds, and switch to the other side.
The second action is to relax your sternocleidomastoid muscle, sit on a stool, then use your right hand to find the bottom of your opposite clavicle, hold this position with the heel of your hand and keep it still, and retract your chin Come back, then rotate your right shoulder to the maximum angle, then raise it up, feel a certain stretch in your upper clavicle muscles, and hold for 30-60 seconds.
The third action is to relax the latissimus dorsi. Find a fixed object, hold it with your right hand, keep your back straight, and sit back gently. At this time, there will be an obvious stretch in the muscles of our entire back. Stretch, hold for 60 seconds, and do it two to three times to complete.
Then use the elastic band to train the muscles on the back to maintain a strong state. The first action is external rotation of the elastic band shoulder. Find a fixed object, and then tie the elastic band to it. It is best to keep the elastic band at the same height as your flexed elbow. Keep the tension on the elastic band. The palm of your right hand faces up, and the elbow Keep the joints close to the body, keep the chest raised for stability, and slowly rotate the arms outwards. At the same time, pay attention to the elbow joints as close to your body as possible, and then slowly relax and return to the original position. Exhale and rotate outward, inhale to bring it back, and switch to the other side after completing 20 times.
The second is elastic band scapula training. Tighten your scapula backwards with force, so that the two bones in your back are tightened as tightly as possible. Slowly relax, and the whole arm moves towardPush forward and backward, exhale backward, inhale and retract, repeat 10 to 15 times, and complete two to three sets.
The third one is Y-shape training. Open the two arms to form a Y-shape with our body. Lean your body slightly forward, bend your legs slightly, and point your thumbs upward. This is the activity at this time The amplitude is in the upper part of the shoulder. Push upward in the direction of your thumb, tighten the upper part of your shoulder blade, slowly relax downward, exhale and push upward, inhale and retract. Repeat this action for about 15 times. , just do two to three sets.
In addition, coach Chen Chen also shared tips on home exercise, especially what teenagers should pay attention to when exercising at home, and the importance of nutrition during the growth period of teenagers. For more exciting information, you can watch the replay by identifying the QR code of the above poster!
In the next issue of Oceano Antibacterial Brick's "Home Health Open Class", Master of Transpersonal Psychology from Sophia University in the United States and a national second-level psychological counselor will air into the live broadcast room to provide on-site advice to help you deal with emotional sub-health. Remember to save the poster below and lock the live broadcast room on time!
(This article is provided by the enterprise)
