The teacher's grace is unforgettable, and the teacher's love is eternal!
Another Teachers' Day is coming,
May every hard-working teacher,
Good health and good mood!
More fun, less "little problems"!
Teachers often sit for a long time when preparing lessons, stand for a long time during class, the lumbar spine is under excessive pressure, and the lumbar muscles are always in a state of tension, which will cause chronic psoas muscle strain and lumbar disc herniation over time.
In addition, the board book to raise the arm is also easy to cause back fasciitis, if not treated in time, in addition to aggravated soreness, it will also induce lumbar spine diseases.
The easiest way to prevent lumbar spine diseases is to avoid staying in the same position for a long time, maintain moderate exercise and adequate rest.
The following is prepared for the majority of teachers "lumbar spine maintenance exercise", you can use the work interval, busy every day to do it, long-term persistence, can effectively prevent lumbar muscle strain.
The friends who have been working on the case for a long time can also practice together~
Press on the waist
Action essentials: stand on the body, clench fists with both hands, use the index finger metacarpophalangeal joint, point the uppermost part of the lumbar spine that the hand can reach, press vertically towards the abdomen when inhaling, after feeling soreness, keep the metacarpophalangeal joint not leaving the body surface, press the waist up at the same time, from top to bottom, press and push while straightening the waist and go down, until the sacrum. Press and push 3 times from top to bottom.
Note: Press first, push back, waist upright with pushing.
Sit and turn around
Action essentials: the body is sitting, taking the left side as an example, the left hand holds the left chair above the back, the right hand supports the outside of the left leg to fix, turn to the left waist to the maximum, stop for 10 seconds, and rotate left and right alternately 10 times.
Note: Keep your body upright, and keep your legs in place when turning your waist.
Hold your waist
Action essentials: the body is sitting, hands are crossed with ten fingers, palms facing up when inhaling, lifting up to the top of the head, with the lifting action, the body is stretched upward, and stop for 1 second after reaching the limit; When exhaling, the body is tilted to one side, stop for 1 second after reaching the limit, return to the sitting position when inhaling, and alternate left and right 5 times.
Note: After lifting up, there is a feeling of stretching at the waist, and then the left and right side flexion can be done.
Climb your feet with both hands
Action essentials: sit forward, bend forward, chest as close as possible to the thigh, hands down to grasp the ankle joints, to the maximum stop of 5~10 seconds, do 10 times in a row.
Note: The knee joint can be flexed 90 degrees or straightened to increase the difficulty.
The above four movements, simple and easy to master, long-term adherence to practice can effectively relieve waist fatigue, conducive to adjusting the joints and muscles of the waist. Teachers use recess to do it.