100 help plan
With the entry of the information age, there are more and more electronic products around us. When we enjoy the convenience that electronic products bring to us, while using electronic products, it will bring chronic diseases to our cervical spine, with the popularity of electronic products, the future of cervical spondylosis will present, multiple, young, complex and other characteristics. Now analyze the posture of mobile phones and computers to analyze what kind of pressure common bad posture will have on our cervical spine
The popularity of mobile phones has brought us convenience, but it has also brought hidden dangers - too much pressure on our cervical spine.
After playing with your phone for a long time, do you feel this way?
So are you playing the game in the right posture?
Pattern analysis of cervical spondylosis that people with low heads are prone to:
1.When the head is bowed, the movement of the cervical spine is forward flexion.
2.The scalene muscles exert force to flex the neck forward.
3.The longus and longus cervialis muscles stretch the neck forward.
4.The sternocleidomastoid muscle stretches the neck anteriorly.
5.The trapezius, cephalic and cervical clamps are elongated.
6.Pectoralis minor, rhomboid, levator scapulae muscles are tense for a long time.
Predisposed to cause diseases:
1.The cephalic clamp muscle stops at the spinous process of the 7th cervical vertebra and the 1st-3rd thoracic vertebrae, and long-term bowing of the head to play with the mobile phone may lead to the dislocation of the 3rd cervical vertebra and the 4th thoracic vertebrae.
2.If the pectoralis minor muscle is too tight, it will lead to brachial rhythm disorders, and the supraspinatus muscle of the shoulder joint is prone to impingement.
3.The neck clamp muscle terminates at the transverse process of the 1st to 3rd cervical vertebrae in the neck, which is easy to cause the dislocation of cervical 3 and cervical 4.
4.The trapezius and rhomboids are elongated for a long time, which tends to cause a hunched back and round shoulders.
Exercise prescription: the main purpose is to do the opposite of it, which is the extension of the neck.
1.Stretch the pectoralis minor muscle, stretch the levator scapulae.
2.Strengthens trapezius, rhomboid, latissimus dorsi, erectus muscles.
3.Activates transverse spinous muscles, multifidus muscles.
4.Strengthens the head flexors: the strength of the sternocleidomastoid muscles, platysma muscles, etc.
As for how to do it, I think a picture will suffice:
The mystery is revealed
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