There are 7 signs of spinal aging! Do the turn and push against the wall to prevent aging and relieve pain

Do you often suffer from back pain, shoulder pain, neck pain, and soreness? careful! It may be a sign of spinal aging! A well-known Japanese yogi said that in order to get rid of muscle stiffness and discomfort, in addition to avoiding long periods of sitting and relieving stress appropriately, developing regular exercise habits, stretching your muscles, or doing the "turn and push against the wall" move to exercise the muscles around the spine are good choices for self-care at home!

There are signs of spinal aging! 7 signs to reveal the degree of aging

In his book "Turning the Back, the Best Way to Relax Muscles and Relieve Pain: Twisting the Back and Adjusting the Chiropractic Three Times a Day to Adjust the Balance of the Autonomic Nerves and Eliminate Long-term Annoying Chronic Diseases of Shoulder, Back and Waist Pain", the famous Japanese yoga master Ishigaki Hidetoshi mentioned that due to busy work and stressful life, coupled with lack of sufficient exercise, muscles and bone tissues of modern people are particularly prone to stiffness and degeneration due to lack of exercise and lack of exercise.

However, if you want to know whether you have spinal aging, it is pointed out that people may wish to appropriately check whether they often have the following symptoms. If you meet the following two points, you should be careful that you may have spinal aging problems and should actively maintain your health and prevent them in advance:

Sign 1: Pain when touching the spine.

Sign 2: Touch the entire spine with your fingers and feel that the spine is crooked.

Sign 3: Frequent back sprains.

Sign 4: Abnormal pain in the waist, back, and neck when waking up in the morning.

Sign 5: You have once fallen to the ground with great force.

Sign 6: You easily suffer from waist pain, back pain, and neck pain.

Sign 7: You spend most of your time sitting on a chair and maintain the same posture for a long time.

Stand with your back to the wall, about 20 to 30 cm away from the wall, and your feet waist-width apart. With your right foot parallel to the wall, turn your left foot inward 45 degrees and place your hands in front of your chest. (Photo/Provided by Caishi Culture)

A must-learn to get rid of spinal aging! The "turn and push against the wall" movement is an effective stretch

It’s not difficult to prevent spinal aging! The first key is to resist gravity, utilize gravity, move your body more, and strengthen the muscles near the spine. This is a good way to help prevent spinal aging and prevent neck pain and back pain. Teacher Ishigaki Hidetoshi also demonstrated a "turn and push against the wall" movement in the book, which is beneficial for stretching the thoracic spine and spine, and provides it for everyone as a reference for daily health care:

[Spine Exercise - Turn around and push against the wall]

Improve discomfort in the following areas: neck, shoulders, waist, pelvis, mind, digestive organs, and breathing.

practice:

① Stand with your back to the wall, about 20 to 30 cm away from the wall, and your feet waist-width apart. With your right foot parallel to the wall, turn your left foot inward 45 degrees and place your hands in front of your chest.

② In this position, twist your upper body to the right, touch the wall with your hands, and twist your neck to the right.

③Then, turn your face back to the left.

④ Keep your head parallel to the wall and your upper body against the wall. Put your weight on the wall and breathe naturally for 3 to 5 times. Repeat the same process on the left side, and do 2 sets on each side.

This movement allows the shoulder blades to rotate inward and the spine to twist to achieve lateral bending. At the same time, the muscles of the chest (such as the pectoralis major) and the muscles from the flanks to the back (such as the serratus anterior and latissimus dorsi) will also be stretched, relieving the tightness of the ribs. (Photo/Provided by Caishi Culture)

Action points:

This movement allows the shoulder blades to rotate internally, coordinating with the twisting movement of the spine to lateral bend. At the same time, the muscles of the chest (such as the pectoralis major) and the muscles from the flanks to the back (such as the serratus anterior and latissimus dorsi) will also be stretched, relieving the tightness of the ribs. The action of putting your palms against the wall allows the body to easily complete stretching exercises in a stable posture.

However, it should be noted that during the movement, the palms should be placed in front of the chest to avoid over-extension of the elbows due to being too high or too low, which may cause sports injuries. In addition, if you feel pain or discomfort in your elbows, palms, or shoulders during the exercise, you should stop immediately.

effect:

As long as you twist your spine frequently, it is the best way to prevent spinal aging, and moderate twisting of the spine can help improve your physical condition! This is a stretching exercise to mobilize the thoracic spine. We seldom twist our bodies normally, especially the chest area, but this can be easily achieved using a wall.

In particular, the chest and back, which are prone to stiffness, can be activated by twisting the spine, inducing subtle movement of the shoulder blades, and improving problems such as shoulder soreness, back pain, and gastrointestinal discomfort. In addition, the area around the shoulder blades is particularly prone to tension due to pressure; relaxing this area helps with breathing and has a good effect on the autonomic nervous system and mental state.