How to correct rib eversion? In daily life, rib eversion is very frequent, which is very harmful, damaging the health of more children and affecting their growth and development. Let's take a look at how to correct rib eversion.
How to correct rib eversion? 1 1, supplemented with calcium and vitamin d.
Most of the rib eversion is caused by the baby's soft bones, and calcium deficiency will lead to the decline of the baby's bone quality. Therefore, it is necessary to supplement calcium for your baby. It is best to supplement calcium with vitamin D first, which can promote the absorption of calcium. General doctors will recommend eating cod liver oil or AD capsules, and more sun exposure will also help to supplement calcium.
2. Touch your baby regularly every day.
Touching is helpful to the recovery of the baby's ribs. Specific methods: from the baby's sternum to the lower abdomen, above the navel, along the ribs, divide water with the palms of both hands, gently touch the baby's body, and be careful not to use too much force. Stick to it two or three times a day for about five minutes each time, which can effectively correct the phenomenon of rib eversion.
3. Change the posture of holding the baby.
Generally speaking, rib eversion is not closely related to the posture of holding the baby, because parents often change their posture when holding the baby, whether horizontally or vertically, so generally speaking, holding the baby will not cause rib eversion, so it is necessary to pay attention to correct the long-term incorrect posture. It is correct to hold the baby forward, because when holding forward, the baby's back will lean against the person holding the baby, so that the baby's vision will be very broad and you can see a very broad scenery outside.
4. Take your baby for corrective exercise.
Breathing and landing exercise: Stand with your feet shoulder-width, relax, close your eyes slightly, lift your arms slightly forward to the top of your head, inhale at the same time, pause for a moment, let your arms fall naturally, accompanied by deep exhalation, several times a day, each time 10 minute.
How to correct rib eversion? What is rib eversion?
There are 12 pairs of ribs, 1-7 is the real rib connected with the sternum, and 8- 12 is the false rib. "rib valgus" mainly means that the 7th 7- 10/0 rib protrudes outward beyond the outer edge of the body. Protrusion can be divided into forward, left, downward or overall protrusion. Rib eversion is a common bad posture.
When you can see that your bottom ribs are protruding, it is easy to identify the exposed ribs. When you put your hand above your head, the situation is even worse. When we often practice yoga, we will push our ribs forward in order to keep our chest out, and our muscles will be compensated. Rib valgus also tends to protrude on the left side of your body, because that's where your internal organs are.
So, why do some people have rib eversion?
The main reasons are as follows:
Genetic factor weakness of abdominal muscles-the abdominal muscles are responsible for keeping the ribs tilted downward and inward to a more neutral position. Muscle Tightness and Excessive Tension-Overactive/tight muscles (such as quadratus lumborum, paraspinal vertical muscle and latissimus dorsi) can lead to excessive bending of the lower back, leading to eversion of ribs. Breathing-when you bring turbid air into your lungs and don't know how to exhale it completely, rib eversion will be more obvious. Stress-People who are under constant stress are often in a state of continuous inhalation, which encourages rib eversion. What effect does rib eversion have on people?
Protruding ribs are not pretty, but if you have the problem of rib eversion, you will have more reasons to correct it. Here are some of them:
1. When your ribs are everted, there is no ZOA (juxtaposition area) between diaphragm and abdominal muscles.
When you have good rib positioning, the overlapping part between your diaphragm and abdominal muscles is called ZOA, which is very important for the function of diaphragm. When your ribs are everted, ZOA disappears, resulting in diaphragm pressure difference (that is, poor breathing) and poor abdominal mobility.
When your ribs are open, it is impossible to exhale completely.
Unable to exhale all the dirty air in the body, it is not only difficult to make ZOA, but also makes your body enter the "rest and digestion" state of parasympathetic nerves. Try this: inhale, stretch your ribs and hold your breath. I think you will find that your body will soon enter the "fight or flight" state of sympathetic nerves. Now imagine being in this state all the time. That sounds terrible.
3. When your ribs are everted, your upper back, or thoracic vertebrae, is pulled forward and stretched forward.
Your scapula had better slide on the good kyphosis curve of the spine. However, when stretching, the scapula slides, and the range of motion and stability of the shoulder will be affected. This posture will weaken your lower trapezius muscle and serratus anterior muscle, which is not ideal, because these two muscles are vital to the health of your shoulders.
4. When your ribs are everted, your lumbar spine is pulled forward to an overstretched state, causing your pelvis to lean forward.
Simply put, they will cause your hip flexors and extensors to tighten, while your abdominal muscles, gluteus maximus and hamstrings will weaken; It will eventually cause serious damage to your back.
First, how to solve the rib eversion?
Stand forward, bend over
Stand with your hands akimbo. Exhale and bend your hips forward. Release your fingertips to the ground or square. Feel the trunk elongate when inhaling, and feel the chest extend to the toes when exhaling. Hold for 30 seconds. Repeat 1-3 times.
triangle
Warrior 2' s posture starts from the right foot forward. Straighten your front knee and keep it slightly bent. Exhale and move the left hip joint to the hind foot. Put your right hand on the ground, an obstacle or your calf. Put your left hand into the sky. The right rib gently rolls back and forth. Both sides of the torso should feel equal in length. Pull the coccyx to the heel of your left foot. Designed to feel the stretching of the body. Hold for 30 seconds. Repeat 3 times. Do both. Now we should discuss how to solve it.
2. Choose the correct core and stability exercises.
Endless sit-ups are used to smooth the abdomen, but this may not repair rib eversion or improve ZOA. Instead, you should try the following exercises with less controllable times to strengthen the position of ribs and the inclination of pelvis.
Lunge and raise your arms.
Stand with your feet shoulder width apart, hold dumbbells in your hands, palms facing each other, and your arms naturally fall to your sides. Tighten core muscles, contract shoulder blades, raise chin and activate core abdominal breathing. In a steady and consistent movement, the left leg takes a big step forward, the right knee descends to a 90-degree bend, the dumbbell bends to the height of the chest, and the palm faces itself. Continue to sprint, slowly move your arm from a height to the front of your body, and cycle this action for 20 times. Then take a step forward with your right leg and repeat the lunge. Perform 3 cycles. Dead bug (arm down)
Lie on your back, the position of the four-legged bench. Activate core abdominal breathing. Keep your arms as low as possible. Whoo, do it. Suction when returning to the starting position. Keep your lower back completely flat on the ground. Repeat 10 times. Platform entry
Enter the horizontal support position. Activate core abdominal breathing. Make sure your lower back core is involved. Hold for 30 seconds. Repeat three times, wall angel
Stand with your back against the wall. Activate core abdominal breathing. During the whole exercise, keep your back and arms pulled back and keep in touch with the wall. Put your arm at the beginning of the "W". Exhale and raise your arms. When you return to the starting position of "W", breathe in. Never let your ribs evert. Lay your lower back flat on the wall. Repeat 10 times.
Three. Improve function
Please make sure that you consciously keep your ribs in a neutral position. Remember-"lower your ribs"