Do you have back pain from sitting or standing for a long time? 4 "Year-End Success Exercises" to Keep Your Bones Healthy

Xiaohui is a sedentary office worker who stares at a computer screen every day. Her lifestyle is mainly sitting and she rarely exercises. She often complains of sore shoulders, neck pain, and a stiff waist. Ku Ku Nai is nearly 70 years old. Because she mainly did manual labor when she was young, she often complains of discomfort and soreness in her bones. Because of the pain, she dares not move normally and her movements are slow. After examination, she was diagnosed with severe osteoporosis. The doctor repeatedly told her to avoid falls and fractures.

One is a typical young person who lacks exercise, has poor flexibility and poor joint mobility, which often causes soreness and pain. He can easily sprain or strain his joints if he is not careful. He often has to put on plasters, take medicines and get injections. He is a typical hard-headed person. As cool grandmas age, they will naturally lose bone mass. Their body functions decline with age, and coupled with natural osteoporosis, they are afraid to exercise and cannot delay the decline, so problems such as sarcopenia and osteoporosis come to them. They are typical soft bones.

If you have stiff bones, adjusting muscle endurance and joint flexibility can help you. When you improve, activities can prevent injuries due to using the wrong muscles or exerting too much force. For those of you with cartilage, we remind you that in addition to a nutritious diet, moderate weight-bearing exercise and balanced exercises can provide the best bone hardener.

There are two good ways to deal with hard bones:

The first move: Lie down flat, hold your thigh with one hand to maintain 90 degrees, slowly straighten your knees and bend your ankles upwards, stay for ten seconds, switch feet and repeat ten times to improve the flexibility of your leg and waist muscles.

The second move: Sit down, clasp your hands together, bend your neck and look down, push your hands forward with all your strength, push your upper back backward, and stay for ten seconds to relax the neck and upper back muscles.

Soft bone hardener:

The first step: Stand up, hold on to a chair or table, tie sandbags on your feet, lift one foot outward, keep your upper body upright, stay for five seconds, then change feet and repeat the exercise.

The second move: Stand up and take steps forward with each foot alternately, with the front knee bent but not exceeding the toes, and the back knee straight. Hold a mineral water bottle or dumbbells with both hands, take steps and raise them to 90 degrees at the same time, and stay for five seconds. If you are concerned about balance, it is recommended that you place no objects in your hands and then slowly adjust, or hold on to one side and then slowly let go.

In addition to the above four exercises, regardless of soft or hard bones, it is recommended that you combine it with cardiopulmonary aerobic exercise, such as: brisk walking for 30 minutes, running for 30 minutes, riding a bicycle, etc. The time can be slowly increased from 10 minutes to 30 minutes each time.

For the elderly, it is recommended that your total exercise time per week should be more than 150 minutes. From small bone maintenance to regular checks, you can avoid major adjustments. It is recommended that you find a physical therapist in your place of residence or work area to help you create the best and most suitable bone supplement for you!

Physical therapists come to wish you a happy new year and teach you the "New Year's Success Exercise"

Physical therapists are here to wish you all a happy new year and have prepared different styles of New Year gifts, the "Year of Success Exercises" to share with everyone. These exercises do not require expensive equipment and can help the elderly exercise their balance, maintain muscle endurance, relieve muscle and bone pain, and store up energy for the New Year!

For the best effect, it is recommended that you do the Wangnian Success Exercise every day. Slow down, keep breathing naturally, maintain each movement for 10 seconds, and repeat 5 times. It is also recommended that you try to avoid maintaining the same posture for too long, whether you are watching TV, fighting, or traveling by car, and walk more!

The first move - to show a new look in the new year , straighten your back. You can do it in a standing or sitting position. Relax your shoulders and slowly move in circles, either clockwise or counterclockwise.

The second move - Sit back with your hips, stretch your hands forward and relax your waist and back muscles.

The third move - use all your strength to straighten your back, lift your arms and legs alternately to enhance your sense of balance and lower limb muscle endurance.

The fourth move - stand against the wall with steady steps , feet shoulder-width apart, hands raised, and slightly squat to enhance the endurance of lower limb and shoulder muscles.