1, the cause of hunchback
Hunchback is a more common spinal deformation, is the thoracic spine back protrusion caused by morphological changes. It is mainly due to weak and flabby back muscles. The purpose of corrective exercises is to strengthen the back extensor muscles and pull the ligaments in front of the chest. The backward arching of the human spine is mostly caused by spinal deformity in old age, improper sitting and standing postures, or rickets, ankylosing spondylitis and other diseases. Caused by the formation of hunchback:
Elderly people due to osteoporosis: resulting in vertebrae are prone to cause compression fracture and produce the hunchback. Fractures caused by osteoporosis mostly occur in the wrist, vertebrae and hip bones. About 30% of women over the age of 50 have one or more vertebral fractures, and about one in five men over the age of 50 will have an osteoporotic fracture during the rest of their lives, so beware of osteoporosis once you realize that an elderly person is gradually stooping and hunching over.
Bedding selection is not good baby suffers from hunchback: the preparation of the newborn's bedding is also very important. Cot cushion can not be too soft, it is best to use the old cotton tires folded up into a mattress, and then lay a layer of thin cotton tires can be. Because the newborn's bones are softer, is in the stage of development and growth, if the mattress is too soft, such as with too soft spring mattress or sponge mattress, can make the baby's spine is often in a state of bending, and easy to cause spinal deformation, and even humpback, and is not conducive to the newborn's activities, affecting the development of bones and muscles.
Young hunchback: this disease is also known as "juvenile hunchback syndrome" and Scheuermann disease. The lesions mainly involve the middle and lower thoracic vertebrae. The lesions occur in the second ossification center of the vertebrae, i.e. the epiphyseal plate above and below the vertebrae. For various reasons, the blood supply to the epiphyseal plate is reduced, the cartilaginous plate thins, the resistance to pressure is reduced, fragmentation occurs under excessive loading, and the nucleus pulposus protrudes into the vertebral body at the point of rupture, forming the so-called Schmorl's node. The thoracic segment of the spine bends backward so that the vertebrae are subjected to more pressure anteriorly than posteriorly, and necrosis of the anterior epiphysis interferes with the development of the height of the anterior half of the vertebrae.
Vitamin D deficiency disease: systemic calcium and phosphorus metabolism malfunction and skeletal changes caused by insufficient vitamin D in the body. Its prominent manifestations are pediatric rickets (rickets) and adult osteomalacia (osteomalacia) and coexisting osteoporosis (osteoporosis), at the same time affecting the nerves, muscles, hematopoiesis, immunity and other tissues and organs of the function of the children's growth and development is seriously affected.
Ankylosing spondylitis: with the progress of the disease, the whole spine can occur from bottom to top ankylosis: first lumbar vertebrae convex curve disappears, and then thoracic vertebrae convex and hunchback deformity; with the cervical spine involved, cervical spine activity is limited, and finally spine activity in all directions is limited.
Mucopolysaccharides: progressive deformity of joints, posterior or lateral convexity of the spine, common changes such as chicken chest, hunchback, knee exostosis or entropion as well as flexion of the hands and feet, valgus deformity, claw hand.
2, hunchback how
warm up: cross machine + squat
fitness coach recommended warm-up training is basically the traditional mode of "treadmill + stretching". This time, the treadmill was replaced by a cross machine. Those who are "sick and tired" of the monotony of running may want to change their tastes for something new.
When practicing on the crossover machine, it is important to keep your body straight, and the part of your foot facing the pedal should be the forefoot rather than the whole foot or heel to protect your ankles and knees. If you feel a slight sweat on your forehead, this warm-up is in place, and you can practice for 10 minutes in today's temperatures.
When squatting, bend your knees and squat down until your thighs are parallel to the ground or a little lower, and then stand still for 1 second, then push your thighs and hips down so that your feet are on the ground, and your body comes back to an upright position. Throughout the course of the action, the back should be flat, the knees should not be abducted, not more than the toes, the hips should not protrude back, the back waist should be collapsed, feel a chair behind you, the body sits downward.
Inhale when squatting and exhale when replying. The correct breathing method should be nose in and mouth out. Repeat 12-15 times as a group, do 3 groups can be. In order to achieve the effect of exercise, the rest between groups should be limited to less than 1 minute.
Waist strengthening action: seated rowing
This exercise mainly targets the muscle groups of the upper back. After sitting on the equipment, you should first adjust the height of the seat, so that the handle in front of the body is at the same height as the shoulders, so as to ensure that the exercise area is not deviated. "When rowing, keep your back straight and your shoulders relaxed. Inhale when you push your arms forward and exhale when you pull them back, insisting on inhaling through the nose and exhaling through the mouth. Repeat 12-15 times for a group, do 3 groups can be.
If the practitioner feels that the two shoulder blades are drawn parallel to the center during the back pull, it means that the exercise posture is correct. Otherwise, the practitioner should check whether the position of his seat reaches the required height, or consult the trainer.
Wall Angel
Find a flat wall, stand with your feet a certain distance away from the wall naturally apart, with your back completely solid to the wall. The position of the feet should be adjusted according to the height of the individual, but the key is to ensure that the body can be stable to maintain this position. The back of your head is pressed against the wall, and your jaw is slightly tucked in.
Spread your arms against the wall, with your big arms parallel to the ground, your little arms at a 90-degree angle to your big arms, and your hands clenched into fists. During the movement, rotate the shoulder joint and elbow joint, so that the small arm down until parallel to the ground, pause for about a second to slowly reset. Repeat 12-15 times as a group, do 3 groups can be.
Practitioners in the exercise process to keep the shoulders level, can not be shrugged up; the back of the head to stick to the wall, do not bow the head, the action should be slow, in order to achieve a better workout effect.
Mat freestyle
This exercise is mainly for the lower back muscle groups. Lay your entire body flat on the mat with your arms stretched forward, palms facing down. Lift your right arm while lifting your left leg up, straighten your arm and leg as much as you can, lift to your limit position, hold for a second or so and slowly reset. Switch sides, lift your left arm and right leg up, straighten your arms and legs as much as possible, lift up to your limit position, hold for a second or so and slowly reset. Repeat 12-15 times for a group, do 3 groups can be.
In this exercise, pay attention to control the speed of lifting, to feel the hips and shoulders **** placed four glasses of water, in the process of lifting the legs and arms to ensure that the glass of water can not be knocked over.
3, hunchback correction
Pressing the wall chest method
Patients can raise their hands to hold the wall, the upper body as far as possible to the front, to form a straight posture, but pay attention to do this action, to keep the feet do not move, each time you should adhere to the 15 seconds, more than a few practice better. The effect of practicing a few times is better.
Backhand standing method
Patients can put their hands behind the back of the fingers cross hold tight, and then straighten the waist, repeat the exercise sixteen times, adhere to about eight seconds and then restore and then practice, can be effective in alleviating the symptoms of hunchback.
Massage Roller Bucket Therapy
The patient can use the massage roller bucket to carry out the treatment, the massage roller bucket can be placed on the back, and then rolled back and forth, about rolling about 15 seconds, and insist on practicing several times a day.
Standing stretch method
The patient can take the standing stretch method to correct the hunchback, first of all, to stand legs together, hands holding a good weight to the back of the shoulder bone position, and then, while doing the expansion of the chest while doing the relaxation movement, through the method of stretching so as to achieve the effect of the treatment of hunchback.
Letter Y stretch method
Patients can take the letter Y stretch method of treatment, the patient can imitate the "Y" letter to stretch, this therapy can effectively exercise the back muscles, it should be noted that each exercise to practice 5-8 times, not too much to avoid straining the muscles. The first thing you need to do is to take a look at the back of your head and see if you can find a way to get it back.
Traction
Through the external or the body's own gravity will be the spine between the spinal push body gap widening, which is conducive to the prominent nucleus pulposus back to restore the normal vertebral body arrangement, relaxation of the ligament tension, thereby reducing the spinal cord, spinal nerve root compression, stimulation.
Fixed braking
The cervical spine and lumbar spine are fixed and braked by fixed pillows, cervical circumference and lumbar circumference, which can reduce the continued injury and is favorable for repairing the ten injuries.
Manipulation massage
The vertebrae and small joints are restored to their normal physiological positions and normal physiological curves through special techniques to achieve the purpose of rehabilitation.
Physical therapy
Through a variety of physical factors on the human body (such as infrared rays, magnetism, electricity), to play the anti-inflammatory, pain, accelerate the recovery of the purpose of the improvement of clinical symptoms is very effective.
Closed
Distribution of drugs in the patient's localization, the effect is more obvious, but should not be used for a long time.
Medication
The medication is inhaled into the body through the administration or injection of traditional Chinese or Western medicines. This medication is longer and less effective, with greater side effects and is not advocated for too much, too widely and long-term use.
4, spinal pain how to do
(1) Once the human spine is abnormal, there can be a number of seemingly unrelated to the spine visceral diseases. These diseases involve internal medicine, surgery, neurology, endocrinology, gynecology, pediatrics, otolaryngology, ophthalmology, stomatology and dermatology. At this time it is necessary to check the local CT situation, and then combined with other physical symptoms to do further front of the examination to confirm the diagnosis.
(2) lumbar rotation: stand with feet apart and shoulder width apart, cross your arms and waist, rotate your waist clockwise and counterclockwise for 1 time, then rotate from small to large, alternately with and without for 8 times.
(3) five-point support method: supine position, bilateral flexion of the elbows, knees, head, feet, elbows, five-point support, and force to arch the waist (available palms of the waist arch). Repeat as many times as necessary according to personal constitution, in order not to fatigue is appropriate.
(4) three-point support method: after five-point support exercise, lumbar muscle strength is better, you can put your arms in front of the chest, to the head and feet as a three-point support, and force to arch the waist exercise, repeated many times, the amount of exercise see five-point support.