Six exercises to relieve spinal fatigue

Long periods of sitting and lack of exercise among office workers are the main causes of spinal deformities. Office workers should pay attention to good working methods and try to avoid keeping the spine in a state of tension for a long time.

Maintain a correct sitting posture

Stand and rest for 30 to 40 minutes, or stretch your waist backwards to avoid lowering your head for a long time. After get off work, you should take time to exercise more. For example, swimming and backward walking can effectively relieve spinal fatigue. Here are some ways to relieve spinal fatigue.

Arch Bridge Movement

The key to the movement is to lie face up, support the body with your limbs, and raise your hips, which can help relax the cervical and lumbar vertebrae.

Crawling movement

Put your hands and toes on the ground and crawl on the ground like a baby. The distance and speed can be adjusted according to your ability. Do this 1 to 2 times a day, each time for 10 to 15 minutes.

Rolling exercise

When you rest every day, you can lie flat on a hard bed, relax your body completely, and roll around on the bed a few times.

Tai Chi

It is required to use the waist as the axis to drive the limbs, so that the waist always remains in a natural, comfortable and upright state. Although it has no direct therapeutic effect on spinal deformity, it can well improve spinal fatigue.

Chest-up twist

Stand naturally, put your hands on your hips, keep your head and chest out, and turn your body repeatedly to the left and right with force. Office workers can do this exercise after working for a period of time.

Cat stretching

Kneel on the floor and support your body with your hands. Inhale, stretch your spine downward, lift your head and neck upward, and lift your hips up. Exhale, arch your back, lower your head and neck, tighten your abdominal muscles, and arch your entire back as much as possible. Doing this exercise regularly will make the spine and surrounding muscle groups more elastic, and the neck, shoulder and back muscles more coordinated.