Little Common Sense Collection No. 3
(1) Questions about low back pain:
2. Is it good to apply hot or ice?
I often hear such questions. In fact, as long as it can relieve pain, it can be. Acute injuries such as contusions or bumps can be reduced with ice during the acute phase (heat, redness, swelling). In the later stage, you can still use hot compresses to help speed up blood circulation.
If it is low back pain, these also apply, but it is worth noting that neither ice nor heat can completely solve the underlying cause of low back pain. More scientific-focused rehabilitation exercises need to be initiated. It is certainly not advisable to be completely immobile!
(2) [Answer to yoga lovers' questions] This morning I received a consultation from a yoga enthusiast: I have been practicing yoga for almost half a year, but the flexibility is still not good, and the cross-legged "lotus sitting" is always not done well, and I am practicing every day. But these days I suddenly feel a knee pain. Would you like to ask the teacher how do I continue practicing?
Most people who experience knee pain across their legs usually have a lack of hip range of motion, which is especially common in boys. If you deliberately break your legs into a "lotus sitting" look, you will sometimes feel the tension and pressure of your knees. First of all, during the acute pain period please rest, do not hurt the knee joint. Practice methods: 1. When cross-legged, you should pay more attention to the hip joint at the base of the thigh, imagining that it is rotating here; 2. The hip cushion is high (such as yoga bricks or even a small stool) 3, do not practice cross-legged, first establish the flexibility of the hip joint (such as pelvic rolling or stretching the thigh)
(3) The main role of the patella is to protect the quadriceps tendon. When the knee is moving, the tendon slides into the groove of the trolley, just as the rope inside the pulley is also a potential groove. The resulting powerful stress, the "compressive stress" (quadriceps that presses the patella close to the trolley), increases with flexion and can reach up to 400 kg when squatting. If under heavy loads, the compressive stress will be greater.
You see, our bodies can find a way to survive under pressure, so when there is a problem, we must actively solve it ourselves and live up to the instincts of the body.
(4) [How to quickly improve sedentary lower back stiffness?] 】
Many students have a stiff waist for many years, and it is easy to "flash to the waist" when they suddenly get up. You can switch back and forth in the state of flexion or extension of the spine, each movement is maintained for 60 seconds, 5-6 times back and forth, and the stiffness can be relieved!
(5) Don't use the word "straight chest"!
If the chest is raised upwards, the brain will instruct the neck to contract downwards, so that the line of sight can still be looked straight ahead, so that the head will not be thrown back along the chest. Over time, the neck is prone to "curvature and straightening" or "cervical regurgitation", resulting in pain