Are you an expectant mother? Or maybe lead a sedentary lifestyle, and the job is sedentary? Lifting weights and abusing high heels? This is precisely the most exposed to the risk of this illness. Let us understand how to resist and fight disease spine, prevention is appropriate at any age.
The fact that health starts with our posture, we all know. And remember how in school we scolded for slouching, my mother let the wearing of high heels and platforms, and office computer was never meant to be a best friend. But, unfortunately, it's great to save it was difficult. And there are important figures in the passport cover all this pain, schoolgirls and female students, freshmen, steps over the age of Balzac and increasingly constrains our mothers and grandmothers.
Without delving into the essence, it seems that the spine is a very complex and incomprehensible part of the body. And please God "face to face" with her ever faced. But the reality is the opposite. Spine - axial skeleton of a man, it consists of 32-34 vertebrae, connected by a cartilage, joints and ligaments. In the spine are five departments:
- Cervical (7 vertebrae);
- Thoracic (12 vertebrae);
- Lumbar (5 vertebrae);
- Sacral (5 intergrows vertebrae);
- Coccyx (3-5 intergrows vertebrae)
(Glossary of the natural sciences. Glossariy.ru).
Robust, flexible and elastic. Here are the main adjectives that should be associated in a healthy person with a backbone.
The secret to a healthy and beautiful posture? There is no secret. You just need the right time and take care of the spine. And an important role is played by exercise in the gym, and even the usual morning exercises at home before work is fine. The main thing, as they say, regularity, and a positive attitude.
1. Lying on your back, bend your knees and clasp their hands. Do rolls back and forth. Repeat this exercise five times.
2. Lying on your back, bend your knees and do the exercise "bicycle". Make-to-five foot speed in each direction. It is useful to alternate this exercise with "scissors". The main thing - keep feet at a right angle.
3. It is time to relax the spine. Put your feet shoulder-width apart. Hand bend at the waist and slowly lean back. In this situation linger for about 10 seconds and then return to the original. Also a great way of relaxation is a common horizontal bar, which has hung on, you immediately feel relief after a hard day's work.
Gymnastics, as you can see, running is easy enough. It can help relieve daily stress and to restore the flexibility of the spine. But this is for the recovery of the spine will be enough.
Still need to organize your workplace
The room in which you are working, should be light, in addition to this additional coverage in the form of a table lamp should drop to the desktop from the left corner. Desktop should be the average height, and feet in a sitting position to standing under the table. Do not cross your legs! This disrupts blood flow and can even lead to disease in the pelvic area and genitals.
Computer chair have to be adjusted in height and have the inside of the back of a special bulge - "lumbar cushion." This will make the "seat" is more comfortable for your back.
The monitor should be placed on the table in front of him about an arm's length so that the top of the monitor is at eye level or below for no more than 15 centimeters.
Has its proper position and hands when working at the computer. The elbows are parallel to the table surface and at a right angle to the shoulder. It is desirable that when a wrist relied on anything. Computer keyboard should be placed 10-15 inches from the edge of the table.
And, of course, do not spend in a seated position for more than 2 consecutive hours, be sure to do the moving 5-minute break. Spend a warm-up of the hands, rotating motion, play shoulders make heads turn, and do not forget to bend your back a few times. The rotational twisting back will also be welcome.
Back, as well as any part of our body requires special attention and attitude. And, of course, she, like others, likes to be petted. Half a liter of milk every day, it's like the Our Father! Also in our menu regularly to attend the cheese and sour cream, eggs and green vegetables rich in vitamin B3. Beans and peas provide cellular respiration, and therefore a full access of oxygen. Rose, cranberry, buckthorn and broccoli maximize elasticity of blood vessels and muscular frame. In general, most often take vitamin complexes, especially during the harsh winter and in the offseason. They will not only enhance the immune system, but will provide a full flow of vitamins and minerals in the body.
Do not give up and a massage, a relaxing bath with aromatic oils and herbs. Anti-inflammatory activity and normalization of metabolism are guaranteed. Do not forget about swimming, country walks and regular rest. Do you want a beautiful and graceful posture, then it is necessary to reconsider their views on smoking and try not to overeat. But is it not worthy of all that you gracefully walked with her head held high, slender legs on high heels, but with a healthy and flexible spine! This is your merit and your goal. And for that, believe me, do not need superhuman!
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