Youth, face life with a good "attitude"
Nowadays, electronic products have become an indispensable part of our lives, especially young people, who play electronic products to the extreme.
While enjoying the convenience brought by electronic products to our work, study and life, many people also have some inappropriate use.
For example, sitting and moving less caused by watching too much screen time will bring many health problems; another example is maintaining the wrong posture of looking at the computer or playing with the mobile phone for a long time, which will not only cause bad posture (high and low shoulders, head extension, etc.) Anterior pelvic tilt, etc.), can also cause acute and chronic injuries such as tenosynovitis, carpal tunnel syndrome, cervical spondylosis, and lumbar muscle strain.
For today's young protagonists, maintaining a good posture can not only show the mental outlook of young people, but also reduce the occurrence of a lot of pain and strain.
So, here are some tips on how to stay in good shape.
What is good posture?
The posture we often speak of is generally the body posture that is maintained when standing, sitting or lying down.
Good posture involves training your body to stand, walk, sit, and lie down so that your muscles and ligaments are subject to minimal stress when moving or performing weight-bearing activities.
The key to good posture is the position of the spine. Our spine has four physiological curves, namely cervical, thoracic, lumbar and sacral. A good posture is to maintain these curves.
The following is the correct posture of the body in different states. You can simply observe and compare your posture, find out the bad situation in time, and adjust and train according to the correct posture, so as to improve the bad posture.
(1) Standing posture
The correct standing posture from the front should be the line connecting the ears, the line connecting the highest point of the shoulders, the line connecting the anterior superior iliac spines (the most prominent position of the crotch) on both sides, the line connecting the knees, and the line connecting the two ankles. The lines are all parallel to the ground.
From the side, it should be the inner ear, the acromion, the middle of the buttocks, the outside of the knees, and the back 1/3 of the soles of the feet perpendicular to the ground.
In other words, the weight of the head can fall on the shoulders, the weight of the upper body can fall on the sitting bones, and the overall center of gravity can fall on the back 1/3 of the feet.
(2) Sitting posture
The correct sitting position is: Sit up straight, shoulders relaxed, keep elbows close to body, elbow angle between 90-120 degrees, all 4 back curves should appear normally; knees bent at right angles, keep knees level with hips Or slightly higher than the buttocks, do not cross your "Erlang's legs", and place your feet flat on the ground.
Even in the correct sitting position, be careful not to sit for a long time, and get up and move around after sitting for at most 1 hour.
(3) Lying position
First of all, you need to pay attention to choosing a suitable pillow to ensure that it fits the curve of the head and neck and can provide support. Under normal circumstances, the thickness should be kept at 8-10 cm.
When lying on your back, relax your whole body, keep your legs apart and straighten your shoulders, or bend your knees together (you can try placing a pillow under your knees), keep your feet apart and keep your shoulders apart, and put your hands on your stomach or body. side.
If you are lying on your side, keep your head and neck in line with the rest of your spine, not too high or too low; it’s best not to push your hips back into a “bow” shape, bend your knees slightly, or place one between your knees Pillows to help reduce lumbar and pelvic twisting.
(4) Some other postures in life
Reading: Whether you are reading standing or sitting, you need to keep your spine neutral, your neck and shoulders level, and your body should not lean forward or bow your head. You can lift books or mobile phones close to your sight.
Lifting heavy objects: First of all, be careful not to overload heavy objects. When moving objects lower than your waist, you should keep your back straight and squatting position to lift, with your legs apart, and do not bend over to lift directly.
When you stand up, tighten your abs and use your legs to lift heavy objects by straightening your knees in a steady motion.
Driving: On the basis of ensuring normal driving operation and visual observation requirements, driving comfort and the best position should be that the hips are higher than the knees, which can provide a greater adjustment range for the shoulder blades; the backrest is inclined at 100 degrees, which can help release the lower back. Pressure; arms are slightly bent when holding the steering wheel.
Improvement of poor posture
There are many causes of poor posture, including muscle imbalances such as tight upper trapezius and levator scapulae, tight chest muscles, and weak neck flexors, lower middle trapezius and weak serratus anterior , it will cause rounded shoulders and forward head extension; and when the erector spinae muscle, iliopsoas muscle is tight, abdominal muscles are weak, and gluteus maximus muscles are weak, it will cause the problem of pelvic forward tilt.
Of course, these problems can also be improved through exercise. In addition to maintaining correct standing, sitting, lying, etc., for long-term desk-bound people, the following exercises can help you improve your bad posture to a certain extent.
(1) kneeling waist stretch
●This action stretches and lengthens the spine, hip and leg muscles;
knees together, kneeling on the mat, toes close together, heels flared out;
●Sit down on your knees, lie down on the mat with your hands straight, gently press your forehead on the mat or turn to one side;
●In a relatively relaxed posture, take a deep breath for about 5 minutes.
(2) Plank support
The plank helps strengthen the shoulders, hips, and hamstrings, and can also exercise core and back balance and strength;
Bend your elbows, rest your forearms on the mat, and place your forefoot on the ground;
●Keep ears, shoulders, hips, knees and ankles in a straight line;
● Hold for 1 minute each time, do 3-5 times.
(3) Side bridge
●The side bridge can exercise the muscles on both sides of the body and the buttocks, help support the back and improve posture;
●Bend the elbow on one side of the right hand, support the forearm on the mat, and support the ground with the feet together;
●Keep the body in a straight line from head to heel;
●Tighten the abdominal muscles and gluteal muscles, hold for 30 seconds, switch to the other side, and do 3-5 times;
(4) Glute bridge
The glute bridge strengthens and exercises the glutes and abdominal muscles, thereby relieving pressure on the lower back;
Lie on your back, knees bent, feet flat on the floor;
● Raise the hips and lower torso by contracting the gluteus maximus;
● After holding for a second or two, slowly return to the starting position, repeat 5-10 times, and do 3-5 sets.
(5) Thoracic spine flexibility training
●This movement relieves back tension and pain while increasing stability and flexibility;
Lying on the right side, flexing the hips and knees, straightening the side of the right arm, and straightening the side of the left arm on the right hand;
When exhaling, open the left arm and rotate it to the left, keep this action for 5 deep breaths;
● Then slowly return to the original position, repeat 5-10 times, for the other side.