Want to practice "comic waist"?

First ask whether the lumbar intervertebral disc is acceptable

Orthopedics experts teach you a few small movements to properly exercise the back muscles

  Following body shows such as "A4 waist", "backhand touch navel", "clavicle drop coin" and other body shows, the recent body challenge of "comic waist" once again rushed to the hot search on Weibo, becoming a difficult action for men and women to imitate, and it was posted on social media. The challenge of taking selfies has caused widespread concern and controversy.

  The challenger imitated the action in a comic—legs placed on a chair, upper body lying on the ground, chest close to the ground, the whole body presents a reverse zigzag shape, thus showing the curve and flexibility of the body.

From the photos you posted, you can see that "comic waist" is a challenging action. For this reason, Zhu Zexing, deputy chief physician of the Orthopedics Department of Rocket Army Special Medical Center, will analyze the action brought to the body from a medical point of view. Impact.

The spine has its physiological curvature and mobility

  The human spine consists of cervical, thoracic, lumbar, and sacrococcygeal vertebrae from top to bottom, and consists of 33 vertebrae.

Generally, the sacrococcygeal vertebrae are fused together in adulthood, and the rest of the spine, together with the intervertebral discs, surrounding ligaments, and soft tissues, form a chain-like structure that is freely movable and has strong support.

The spine has its normal physiological curvature: viewed from the rear, the coronal surface of the spine is vertical and symmetrical; viewed from the side, the anamorphic surface of the spine has four physiological curvatures, namely cervical lordosis (approximately 25 degrees) and thoracic spine Kyphosis (30-40 degrees), lumbar lordosis (55-65 degrees), sacral kyphosis.

The anamorphic surface of the spine is in an "S" shape, which can enhance the stability of the upright posture and cushion shocks.

  Because the thoracic spine is supported and protected by the thoracic cage (ribs), the range of motion is relatively small. Therefore, the flexion, extension and rotation of the spine in daily life are mainly completed by the cervical and lumbar spine.

The range of flexion and extension of the cervical spine is about 35-45 degrees, the range of flexion of the lumbar spine is about 75-90 degrees, and the range of extension is about 30 degrees.

 Challenge the "comic waist" to affect the intervertebral disc

  We can judge that when doing the "comic waist" action, the spine is basically balanced.

Next, let's look at the influence of "Comic Waist" on the curvature of the cervical spine, thoracic spine, lumbar spine and pelvis.

  The cervical spine appears to be extended.

The cervical spine extension (that is, raising the head) is actually a very effective method of cervical spine exercise.

This exercise is also a functional exercise method recommended by our orthopedic surgeon for patients with neck and shoulder pain.

Raising your head more can relax the muscles of the back of the neck and help maintain the normal physiological lordosis of the cervical spine; on the contrary, the old bowing of the head can easily lead to strain and soreness of the neck and shoulder muscles, and the loss of cervical curvature will accelerate the degeneration of the cervical spine.

  As mentioned before, the thoracic spine has less mobility and less degeneration.

Poor sitting posture for teenagers or osteoporosis in the elderly may cause the normal kyphosis angle of the thoracic spine to become larger and form a kyphosis.

The thoracic spine in the picture is in the extended state, which also helps prevent kyphosis.

  The changes in the curvature of the lumbar spine and pelvis are what we want to focus on, and it is also where the "comic waist" attracts attention.

First of all, we need to correct it. Some netizens think that the waist of the figure in the picture is bent at 90 degrees, but it is not.

This is our hip joint, which is called the hip axis in daily life. It has a large range of forward flexion. The picture shows the 90-degree forward flexion state.

Flexion of the hip joint 90 degrees drives the pelvis forward, and then the sacral angle increases, and the lumbosacral area forms a forward flexion state.

But then the upper lumbar spine did not flex forward along the way. Instead, the flexion was blocked due to the chest pressing on the ground, and it sank under the action of gravity to form a post-extension state.

Therefore, the lower part of the waist is flexed forward, and the upper part is excessively extended back, which causes the lumbosacral area to bear huge stress.

The lumbosacral area is also the site of lumbar disc herniation.

  So, here comes the point. Imitating the "comic waist" action can easily lead to aggravation of lumbar disc herniation. Doing so for a long time will also accelerate the degeneration of the lumbosacral area, and accidentally sprain the muscles, ligaments, and ligaments of the waist during the sculpting process. Small joints.

You have to exercise your back muscles like this

  Imitating the "comic waist" is not a suitable exercise for lower back muscles. Young people occasionally do not use it as "very harmful" as netizens say, but it is not suitable for long-term practice.

Especially for patients with lumbar disc herniation and middle-aged and elderly people, there is a certain risk.

In fact, many yoga movements also have this problem. The seemingly beautiful extreme stretch or flexion movements are not suitable for people who have no basis in yoga to practice.

  Functional exercise of the back muscles can relax the muscles of the back and prevent and relieve lumbar muscle strain; at the same time, the back muscles are strengthened, and the protection of the lumbar spine is enhanced, and it is also beneficial to slow down the degeneration of the lumbar spine and avoid sprains.

The main point of the action is to do proper post-extension movement based on the physiological lordosis of the lumbar spine, and then relax it to complete the contraction and relaxation of the back muscles.

Here are some simple and effective exercises for back muscle function:

  This set of waist girding in the body is repeated 5 to 10 times each time.

The purpose of the exercise is to make the long back muscles—the erector spinae muscles periodically contract—stretch to improve blood circulation, and to decompress the intervertebral discs periodically, which is beneficial to the health of the spine.

  1. Stand with both feet naturally, with the tip of your left finger touching the spinal groove behind.

  2. Raise the right arm up to the side of the head.

  3. Peek your right arm forward and upward slightly, just like reaching for something on the top of a tall cabinet. At this time, the right abdomen feels slightly tightened.

  4. Raise the left arm up to the side of the head.

  5. Keep the two arms parallel, and extend the two arms as high as possible.

  6. Keep the abdomen tightened slightly, slowly lower your arms and relax your shoulders.

  7. Keep the abdomen tightened slightly, swing your arms naturally, and walk 10 steps forward.

  Xiao Yanfei is recommended to complete 3 to 5 sets of exercises for each training session, each for 1 minute.

The purpose of training is to simulate the flying posture of swallows to exercise limbs, so as to exercise the back muscles and relieve the strain on the waist, neck and shoulders.

  1. On a hard bed or a clean hard board, take the prone position, face down.

  2. With the shoulder joints as the supporting point, lift up both arms gently, and gently raise the head while the arms are upward, and the shoulders are folded back and upward.

  3. At the same time, raise your feet gently, contract your waist muscles, try to let your ribs and abdomen support your body for 3-5 seconds.

  4. Then relax the muscles, return the limbs and head to the original position and rest for 3 to 5 seconds before doing it.

  It is recommended to complete 3 to 5 sets of exercises for each training of the back bridge exercise, 1 minute for each set.

The movement is simple, and the physical requirements are low, suitable for the elderly who cannot complete Xiaoyanfei.

  1. Lie on your back on a hard bed or a hard board, naturally place your upper limbs on both sides of your body, flex your knees so that your feet are flat.

  2. Simultaneously exert pressure on both feet and shoulders to raise waist and buttocks for 3 to 5 seconds.

  3. Relax the muscles, return to the original position and rest for 3 to 5 seconds before doing it.

  Text / Liu Kun and Mo Peng (Rocket Army Characteristic Medical Center)