2 tips for the elderly to protect their spine

　　elderly The bones are very easy to appear healthy Problems, especially spinal problems, are common. Whether there is a problem with the spine can be judged by the wear degree of the heel of the shoe. If the wear degree of the heel of one shoe is always much greater than that of the other, it means that the spine is not correct. If we want to protect our spine health, in addition to adjusting our diet and living habits, learning some simple health exercises will also have a very good effect. So friends in need can learn it now.

　　If the elderly do not pay attention to maintaining their spine, they will develop cervical spondylosis, sloping shoulders, hunchback, back pain, low back pain , lumbar disc herniation, bone hyperplasia and other symptoms.

　　Whether there is a problem with the spine can be judged by the wear degree of the heel of the shoe. If the wear degree of the heel of one shoe is always much greater than that of the other, it means that the spine is not correct. If you gently tilt your head back, then try your best to turn to the left, then turn forward, and then turn right when you hear a "click" sound in the cervical spine and feel soreness and stiffness in the neck and shoulders, it means there is a problem with the cervical spine. Here are two tips for taking care of your spine.

　　Prone relaxation exercise: Lie prone on the bed, with your forehead on the bed, arms by your sides, palms facing up. Then stretch both arms forward as far as possible starting from the side of the body and ending in front of the head (in a straight line with the torso), with the palms of the hands facing down. Close your eyes, relax your whole body, adjust your breathing to make it natural and rhythmic, focus your awareness on your breathing, and silently recite "1 inhale", "1 exhale", "2 inhale", "2 exhale", and maintain this posture for 5 minutes or more. The prone relaxation technique can relax the spine, shoulders and waist to the maximum extent, so that the whole body and mind can be relaxed. It is extremely beneficial to lumbar disc herniation, hunchback, etc.

　　Feiyan style: Lie prone on the bed, use your abdomen as a support point, raise your head, lift your chest, stretch your arms backwards, and lift your thighs, calves, and feet at the same time, so that your head and legs are raised like a flying swallow. Hold for 5 seconds, lower your head, arms, and legs, relax and rest for a while, and then repeat the above actions 15 times. Can exercise Cervical and lumbar spine.

　　For the above health exercises, the elderly should master the amount and time of exercise according to their own physical conditions, so as not to cause unnecessary health troubles due to excessive exercise.