There was once a group of cartoons on the Internet, which were not only popular science but also interesting.
However, it may not be easy to understand the picture without written explanation. In addition, not all the contents in the cartoon are right. Therefore, Dr. Clove came to see the picture and spoke to help you raise your posture.
Heavy Objects: Wrong Posture Injuries Lumbar Spine
Wrong Posture 1: Back Bend
When a person lifts a heavy object, the lumbar spine bears a longer arm of force when bending down, so the pressure will be greater. Assuming that a person is upright, the pressure on the lumbar spine is 100, and when bending down, the pressure will increase to 220, more than twice.
Therefore, whether it is to carry heavy objects or pick up a piece of paper on the ground, do not bend directly with your knees straight, which will increase the risk of waist injury.
Wrong Posture 2: Spine Inclined
Excessive tilting will increase the degree of lumbar bending, resulting in an increase in the squeezing force of the lumbar intervertebral disc.
Correct posture:
Bend your knees, but don’t bend your back, keep your waist and back straight, squat down as much as possible, lift the heavy object from the lowest possible position, and keep your body close to the heavy object as much as possible.
Running: Wrong Posture Injuries Cervical Spine
Wrong Position: Bow Your Head and Lean Forward
Bow your head and lean forward, which will cause greater pressure on the cervical spine.
Correct posture:
Keep your head up when running and face up to the front, which is very important to prevent cervical spine injury.
Downhill/Staircase: Wrong Position Hurts Knee
Wrong posture: heel touches the ground first,
Correct posture: sole of foot touches the ground first,
The sole of the foot touches the ground first, and through the control and buffer of the calf muscles, it can relieve the pressure of the knee joint. If the knee joint is to recover after injury, special attention should be paid.
Abdominal curl: cervical vertebra injured by wrong posture,
Supine abdominal roll is a kind of abdominal roll movement, relying on rectus abdominis contraction shortened to make the spine bend, the upper body does not need to lift too high, the waist is always close to the ground, the included angle between the body and the ground does not exceed 45 degrees. This looks very much like sit-ups, but it is actually different.
Wrong Position 1: The angle between body and ground exceeds 45 degrees,
If you lift the entire upper body, including the waist, off the ground, the included angle with the ground will exceed 45 degrees, which will not only greatly reduce the effect of exercising abdominal muscles, but also increase the pressure on the lumbar spine.
Wrong Posture 2: Hold Your Head with Your Hands
When a person keeps the cervical spine in a straight line with the body, the pressure on the cervical spine is 10 pounds, when the head and neck are lowered by 15 degrees, the pressure on the cervical spine is 27 pounds, when the head and neck are lowered by 30 degrees, the pressure is 40 pounds, and when the head and neck are lowered by 45 degrees, the pressure increases to 60 pounds…
If you hold your head with both hands and the neck bends too much, the pressure will increase and the neck will be easily injured.
Correct posture:
Don’t rely on your hands to exert your power, put your arms across your chest, or put your hands beside your ears. Keep the upper body upright and rely on the rectus abdominis to exert force instead of other parts of the body. Do not exert force on the chin and do not completely leave the upper body off the ground.
Flat Support: Wrong Posture Injuries Lumbar Spine
Wrong Posture 1: Excessive Hip Lift
This is the most common lazy movement. If you tilt your ass too much, you will have lost the meaning of flat support and the core muscles of your waist and abdomen will not be able to get exercise.
Wrong posture 2: waist and back bending
If the abdominal muscles will be relaxed during the movement [waist collapse], the pressure will be transferred to the lumbar spine, which is easy to be injured.
Correct posture:
The abdomen is tightened and the back is straight, so that the shoulders, buttocks and lower limbs are in a straight line. When starting the exercise, you can ask the people beside you to help correct it.
Squat: Wrong posture hurts lumbar spine and knee,
Wrong posture 1: waist and back bending
This posture reduces the weight of the hip extensor muscle group and the pressure will shift to the knee joint. At the same time, the pressure on the lumbar spine will also increase when bending forward.
The knee joint exceeds the toe, which is not the wrong posture in the strict sense.
Usually only when the knee injury recovers, The patient will be asked to [not exceed the toe of the knee joint when squatting], In order to reduce the pressure on the knee joint. And some coaches will also tell ordinary students who have not been injured this [key point], The aim is not really to let your knees never cross your toes, but mainly to let you learn the movement of [bending the hip], that is, the feeling of sitting back on your buttocks. Many people easily exceed your toes by a lot when they first try to practice squats, because they do not master the essentials of the movements, and this kind of exercise is ineffective.
However, it is wrong to overemphasize the knee but not the toe when doing weight-bearing squats: it is easy to cause the body to lean forward too much and add to the risk of injury.
Correct posture:
As long as the center of gravity is on the sole of the foot, the hip flexion is correct, and the knee slightly exceeds the toe when squatting, it is also normal, and there is no need to worry or deliberately correct.
Push-ups: Wrong Posture Exercise Effect Weakens,
Wide grip push-ups (the distance between hands is too wide), in fact, there is no what mistake, but compared with narrow grip, triceps brachii cannot be fully exercised.
Bend over enough toes: How to do it is wrong, really not recommended
In this cartoon, the toe-bending is divided into correct and wrong postures, but in fact we do not recommend stretching with this posture.
We often do this kind of stretching in our physical education class at school, right? In fact, it is not recommended to do so.
As mentioned earlier, the posture of bending the body forward with enough toes is very stressful to the lumbar spine and does not have much benefit. If the thoracic spine bends during the process, the pressure will increase. If the knee is stretched back too straight (also called [hyperextension]), it will not be able to stretch the muscles.
There are many ways to stretch muscles, and there are many tutorials on the Internet, but it is really not recommended to bend over enough toes.