Sleeping on a hard bed is hard on the body
The normal spine has three physiologic curves that form an S-shaped curve when viewed from the side. Lying on a flat, non-elastic hard bed for a long time will destroy the normal physiological curvature of the lumbar spine.
Lying on a hard bed, the body only the head, back, buttocks, two feet and five points to bear pressure, at this time the waist lack of support, in the state of suspension, not only will feel embarrassed, the body that should be relaxed can not get the rest.
In order to maintain the natural curvature of the spine, the lower back needs to continue to exert force, aggravating back pain, and over time it is easy to appear muscle fatigue, soreness, and even lead to chronic low back pain, and the curvature of the lumbar spine may change.
Whether lying on the back or on the side, the part of the body that comes into contact with the mattress is often the area with less fat. Due to the lack of adequate fat buffer, it will lead to increased pressure and block the blood supply of capillaries to muscle tissue, resulting in a lack of oxygen to the tissue and causing muscle soreness.
It should be reminded that the mattress is too soft can also hurt the body.
A bed that is too soft lacks sufficient support to maintain the normal physiological curvature of the spine. The body "nest" in the soft bed, the middle part of the spine will appear sagging, the torso will form an arc, the ligaments around the spine, the intervertebral load is heavy, for a long time, it is easy to lead to back pain.
People with lumbar disc herniation, scoliosis, the elderly, and children and adolescents whose spines are still developing are not suitable for sleeping in soft beds.
When the doctor tells you to sleep on a hard bed, it actually means a mattress with good support.
How to grasp the hardness of the mattress? Remember the 3:1 rule. The mattress can not be hard enough not to deform, nor can it be deformed too much: 3cm thick mattress, hand pressure down 1cm; A mattress 10 centimeters thick sinks 3 centimeters under hand pressure, which is a moderate ratio of soft and hard.
In addition, the fit of the mattress and the body is also important.
Under normal circumstances, the mattress manual will mark its hardness level (Hs), we try to choose a mattress with Hs between 3 and 6.
When choosing a mattress, the hardness is one of the indicators, and the following aspects need to be paid attention to.
The elasticity of the muscles and ligaments of the elderly themselves has decreased, and a slightly higher hardness mattress can be selected.
Infants and toddlers choose a firm and elastic medium soft mattress, the surface is soft and hard, no itching, the zipper is located on the side of the mattress, and pay attention to its safety performance, to avoid biting.
Lighter people are suitable for sleeping relatively soft beds, too hard mattresses can not balance all body parts; Fat people can choose a firm mattress.
In addition, give you a lumbar rehabilitation training action: hip bridge. The hip bridge exercise has a very good effect on the strength and stability of the waist and hip muscles. It also has a great effect on the hamstring muscles in the back of the thigh.
Let's take a look at the right hip bridge. How do you practice it?
The hip bridge, as the name suggests, is to rely on the strength of the hips to lift the body into a bridge shape, the standard unarmed hip bridge peak stage requires three lines, shoulders, hips, knees, and requires full rear side chain force. Training effect:
First, the direct stimulation of the gluteus maximus, the best choice for the buttocks;
Second, the direct training of the ability of stretching the hips;
Third, the training of the stable core, the overall stimulation of the rear side chain, the activation of the deep stable muscle group of the back, and the prevention of low back pain. So in this movement, the details that need to be paid attention to are different at different stages.
Initial attitude
A few things to note about starting posture,
Sit with your hands on your knees and your heels about a foot's length from your hips;
Distance between feet, hip width, in the sitting state, ensure that the knee joint is aligned with the toe direction, do not buckle or abduct.
Easy mistake: For beginners, just lie down without adjusting your posture beforehand. This error may cause the supine position to be out of alignment.
Note: The first action must not be straight up.
Force order:
First move, gluteus maximus inadduction clamp,
Second, push your belly, tilt your pelvis back, and roll on the mat,
The third action is to gradually lift the lumbar spine, and then lift the entire shoulder off the ground, leaving only the shoulder in support.
The meaning of correct movement: to find the feeling of the shoulder against the ground, to ensure that our thoracic vertebra is also involved in the movement to participate in the support, so as to ensure the integrity of the entire rear side chain, and to increase the movement of the thoracic vertebra, reduce the amplitude of the lumbar vertebra to participate in the movement.
Easy to make mistakes: Force: directly with the waist to the top, not hip, but arch the waist.
Fall back
Slow, controlled descent.
Prone to mistakes: relax completely and hit the ground.
Wrong harm: first, afraid you are too strong, hurt yourself; Second, without centrifugal control, the best training effect can not be achieved.
Basic principles of hip bridge movement
Breathing: rising power phase, exhalation; Descending relaxation phase, inhale.
Rhythm: fast up, slow down; It is very easy to do fast, slow down to see the real kung fu, an action can be completed in about 7 seconds, the rise stage 1s, the peak to maintain 3s, down 3s.
