Can you hit a tree with your waist? Too much force will hurt your legs
2022-01-16
Whether in the park or the fitness equipment area on the street, you can always see everyone doing sports in full swing. Some people are trying hard to hold their backs and hit the trunk again and again, while others are chatting and stepping on the fitness device disc to quickly twist their waist. However, can these actions really practice their waist? Functional neurosurgeons tell you that the above common activities can not only exercise the psoas muscle, but also easily affect your legs. The leg is "trapped" Do you have this situation? Ms. Gao from Shanxi has a problem that has been bothered by "sleepiness" for several years, that is, she can't walk far. If she walks a little, her legs won't be her own. They are numb, swollen and heavy, and can't be lifted. In her own words, after walking for a while, her legs are "sleepy" and have to rest. Basically, every 200 meters you walk, you have to stop for a few minutes to continue walking, but if you walk another 200 meters, your legs are "sleepy" again. And Ms. Gao's leg is "sleepy". What's strange? Strange 1: you can ride a few kilometers by bike. When you walk, your legs are "sleepy", and you can walk hundreds of meters at most. Strange 2: pushing a shopping cart can go far. If you don't push a cart, you'll get "sleepy" for hundreds of meters. Strange 3: you can go up several floors in one breath, but you're "sleepy" when you only go down one floor. Let's first observe the movements that make Ms. Gao's legs "sleepy", and then compare the movements that are not so "sleepy" when walking. Have you found the rules? It's better to be "sleepy" when you bend down to walk; When walking with a stiff waist, the "sleepiness" of the legs is aggravated. What is the situation that makes Ms. Gao's two legs so "sleepy" as soon as she walks? It turns out that Ms. Gao's situation is a common lumbar spinal stenosis. When bending over, the spinal canal is narrower than when straightening up, so the "sleepiness" of walking legs can be lighter when bending over. Improper movement Hurt your waist and put on your leg Ms. Gao's lumbar spinal stenosis was not very serious at that time. She kept exercising. Her idea is that since the leg symptoms are caused by lumbar spinal stenosis, she must move her waist more. When the lumbar movement is opened and the spinal canal is opened, the natural stenosis can also be reduced. However, after several years of exercise, she found that her walking legs were "sleepy" more and more, and the distance she could walk in one breath was shorter and shorter. How on earth does she exercise? Let's see her fitness methods: 1 Insist on standing on the disc and twisting your waist vigorously; 2. 90 sit ups in three groups every day; 3. Bend forward in the upright position and use your hands to reach the ground; 4. Hit the tree with your back. In fact, these movements of Ms. Gao can not achieve a good effect of exercising the lumbar spine, but hurt the lumbar spine. Let's elaborate: Action 1: excessive fast and large-scale lumbar rotation will accelerate the tear of the fibrous ring of the lumbar intervertebral disc, resulting in the loss of water in the intervertebral disc, disc herniation and other diseases; Actions 2 and 3: excessive bending action is equivalent to a great pressure on the intervertebral disc, and the pressure in the front of the intervertebral disc is greater. Like squeezing toothpaste, it is easy to compress the intervertebral disc backward, causing the intervertebral disc to protrude into the spinal canal and compress the nerve; The harmfulness of action 4 should not be underestimated. Excessive lumbar impact has a great impact on the lumbar spine, which may affect the stability of the lumbar spine, cause chronic strain of lumbar bone, accelerate lumbar degeneration and aging, and cause lumbar spondylolisthesis, hyperosteogeny and pain. The four exercise methods previously selected by Ms. Gao are not impossible. What we emphasize is not to be excessive. If the range is not so large, the speed is slower and the number of times is not so many, it is also a better exercise. Training psoas is not Greatly toss the lumbar spine Our waist really needs exercise, but we should understand a principle of waist exercise, that is, to "practice waist muscles rather than greatly move the lumbar spine". Then what is the better action to exercise the waist? Let's take a look at the following actions: pulling the horizontal bar or hanging, little swallow flying, swimming and standing against the wall. The above actions did not significantly move and rotate the lumbar spine, nor did they increase the load of the lumbar spine, but they exercised the lumbar muscles, enhanced the muscle strength, accelerated the blood circulation of the lumbar spine, and achieved the effect of raising and protecting the lumbar spine. Because the psoas muscle function is strong, the load of the lumbar spine is reduced, and the symptoms of the natural lumbar spine are reduced. There are many movements of waist exercise. There is no way to explain them one by one here. But please remember the above principle. Before doing the action, turn around in your mind to see if this action makes the lumbar muscles work hard. At the same time, there is no significant activity in the lumbar spine, that is good exercise. How do you judge if the muscles are working hard? You can do a hands on your hips action. When doing this action, if you feel the two muscles on both sides of the waist bulging and moving, it means that the muscles are exerting force. So how to judge whether there is significant lumbar activity? The range of motion of the lumbar spine: 90 ° flexion, 30 ° extension, 30 ° lateral flexion and 90 ° rotation. Now, everyone knows how to exercise your waist at home. (outlook new era)
Edit：Yuanqi Tang Responsible editor：Xiao Yu
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