Everyone wants a healthy body, and the health of the exercise system is quite important. Next, let's learn about common orthopedic knowledge. How can we protect bone and joint health in our daily lives?
1、 Neck joint: Pay attention to posture and do more exercises. In daily life, we often use the neck joint when nodding and shaking our heads. The cervical spine, especially the top three bones and joints, is very flexible, but once damaged, it can become very stiff. Watching the computer and ironing clothes can cause your body to bend forward, which can easily put pressure on your intervertebral discs and worsen cervical joint stiffness. Therefore, it is best not to keep your head down for a long time when working. Protection suggestion: In daily life, you can press your chin down as close to your chest as possible, and then look up at the ceiling. Slow movement, do it 5 times in a row, and then slowly press the head down left and right 10 times, which is beneficial for exercising the neck joint.
2、 Shoulder joint: walking arm swinging+raising hand stretching
Students or those who sit in class often suffer from shoulder joint pain, stiffness, and even limited shoulder joint movement. The root cause is insufficient shoulder joint movement. In fact, the shoulder joint is a relatively easy joint in the whole body, because the shoulder usually does not bear any weight, so the probability of severe wear and tear on the shoulder joint is relatively small. If there is insufficient shoulder joint movement, the initial symptoms are difficulty in washing hair and other movements, followed by shoulder stiffness.
Protection advice: Do not maintain a fixed posture for too long in daily life. If you do some stretching movements by raising both hands above your head, it can improve shoulder flexibility. To prevent increased wear on the shoulder joints due to hunchback, the shoulders can be rotated back significantly 10 times a day. Additionally, swinging your arms while walking can also be very helpful.
3、 Elbow joint: Attention should be paid when pulling the handle with a mouse, as lifting heavy objects can cause elbow joint injuries. At the same time, doing arm extension and rotation can also strain ligaments near the elbow joint. Many people know about "tennis elbow" or "golf elbow", which is caused by repeatedly exerting force on the elbow.
Protection suggestion: It is best to replace the handle with a larger one when grabbing things, so that it will not be too difficult. When using a computer, it is best to keep the mouse close to the body to avoid stretching the elbow ligaments. Bending and straightening the arm 10 times a day can keep the tendons and ligaments soft.
4、 Wrist and interphalangeal joints: frequently performing grasping movements and multiple wrist movements
Finger joints are more prone to wear and tear than wrist joints. Especially for those women who have done manual work for a long time, such as knitting sweaters or on the production line, the incidence rate is very high, and they often feel pain at the root of the thumb.
Protection suggestion: In daily life, it is best not to keep your hands in the same position for a long time. Instead, make frequent gripping movements, or clench your fist with one hand and hold it with the other, and move your wrists up and down left and right. The more diverse the activities, the more beneficial it is for the wrist and hand joints.
5、 Knee joint: Try to bear less weight and control the amount of exercise
60% of the body's weight is supported by the inner side of the knee joint, so the meniscus on the inner side of the knee joint is very prone to strain, and the patellar cartilage is also prone to problems after long-term friction. Therefore, after the age of 30, people should pay special attention to the maintenance of the knee joint. In daily life and exercise, suddenly exerting too much force and twisting rapidly can cause impact on the knee joint, making it extremely prone to injury; Without regular exercise, sudden prolonged walking or running can also easily cause damage to the meniscus or patellar cartilage; Excessive obesity is also an important cause of knee joint injuries.
Protection advice: If your knee joint often hurts or has problems, you should try to avoid activities that put a lot of pressure on your knee joint, such as climbing mountains or going up and down stairs. Even if your knee joint remains healthy, you should also exercise in moderation, such as long-distance running and weight-bearing mountain climbing. In daily exercise, walking backwards is the best way to exercise the knees, which can make the knee joints fully move and flexible, and is a good warm-up exercise.
In short, in daily life, everyone should pay attention to and adhere to appropriate full body exercise every day, but the greater the amount of exercise, the better. It is necessary to choose the appropriate exercise method, intensity, and amount based on factors such as age, system, health status, and external climate.