The waist is a very important part of the human body. Since the waist is the fulcrum that bears the weight of the upper body and connects to the central axis of the lower body, it is very easy to "hit". Nowadays, many people sit for several hours due to the way of work, causing frequent lumbar problems. Lumbar muscle strain is the most common one.
Lumbar muscle strain
Chronic lumbar muscle strain is also called "low back fasciitis" and "functional low back pain". Mainly refers to the chronic damage of the lumbosacral muscles, fascia, ligaments and other soft tissues, leading to local aseptic inflammation, which causes diffuse pain on one side of the lumbosacral or both sides of the buttocks. Of course, there is a process to present this structure, and it has a lot to do with living habits, exercise habits, muscle status, lumbar stability, and movement patterns.
In short, the muscle strength is abundant, the strain will be reduced, and the exercise of the waist muscles will be strengthened. The waist bearing capacity is enhanced, and the strain is likely to occur locally.
Whether it is lumbar muscle strain or lumbar disc herniation, there is no problem in improving the pain symptoms. The symptoms can be well relieved by resurrecting the muscles, opening up the blood path, and loosening the fascia.
So how do sedentary people prevent cervical spondylosis and lumbar muscle strain from happening?
The purpose of stretching exercises is to increase the range of motion of soft tissues such as muscles, tendons, and ligaments that cross the joints, promote muscle flexibility, balance the tension and pressure of muscles, and increase the effective range of motion of the joints. No matter what stretching method is, the common points It is to stretch the target muscle to a certain length and overcome its stretch reflex to finally relax the muscle fibers. For anyone, maintaining the strength, elasticity and flexibility of the muscle is essential for maintaining physical health and reducing accidental sports injuries. It has a positive meaning.
Neurophysiological basis of muscle stretching
Every muscle of the human body There are various types of receptors. When they are stimulated, they will transmit the stimulus to the central nervous system, and the central nervous system directs the muscles to respond accordingly. In the stretching reflex, there are two types of receptors that are quite important: muscle spindles. spindle) and Golgi tendon organ (Golgi tendon organ).
The above two receptors are sensitive to changes in muscle length. When the muscles are stretched, the muscle spindles are also stretched, and a series of sensory stimulation signals are sent to the spinal cord to inform the central nervous system muscles to be stretched. The signal stimulus returning to the muscle from the spinal cord causes the muscle to contract reflexively to resist extension. This is the stretch reflex.
And the Gower tendon organ detects muscle tension, when muscle tensionWhen it is very large, the Gower tendon organ will exert an inhibitory effect and relax the muscles through the nerves.
How to stretch:
1. Static stretching: a method of stretching to a relatively maximum amplitude and then maintaining.
This is a relatively gentle stretching method. This method can beThe contraction of the body muscles stretches the target muscle on the opposite side, and then maintains it at this maximum amplitude. For example, in a standing position, first flex your hips and knees to raise your thighs, and then straighten your knees to stretch the hamstrings on the back of your thighs; you can also use external force to help yourself stretch. For example, put the leg on the bar and press the leg to stretch the hamstrings.
2. Dynamic stretching: Dynamic stretching mainly uses its own muscle contraction to stretch the target muscle on the opposite side.
This method can be a full range of uniform or impact stretching, or it can be a rhythmic vibration stretching exercise at the end of the stretching.
3. PNF contraction-relaxation technique: PNF is the abbreviation of "proprioceptive neuromuscular promotion method". This method is often completed with the assistance of a partner, and can also be completed without the assistance of a partner. The method is to first stretch the target muscle to the maximum extent, and then maintain it in that position for 15 to 30 seconds, and thenContract the target muscle group and the partner or support for static resistance for 6 to 10 seconds, then relax the muscles and slowly move the end to stretch more, so after repeating 3 times, hold for 30 seconds or longer Of static stretching.
Benefits of stretching:
1. Relieve muscle tension.
2. Reduce the chance of muscle injury.
3. Reduce anxiety and relieve mental fatigue.
4. Improve the flexibility of the human body and increase the range of joint motion.
5. Improve and maintain a good posture.
6. Prevent and overcome lower back pain or other spinal problems.
from the United StatesThe stretching recommendations of the ACSM of the National Association of Sports Medicine:
F frequency: At least a week: 2 to 3 days; ideally: 5 to 7 days a week .
I strength: Stretch to a certain end of the joint range that is tense but not painful.
T method: Static stretching.
T duration: Each stretch is maintained for at least 15-30 seconds, and each static stretch is repeated 2 to 4 times.
Stretch all major muscle groups.