November 26, 2020 12:19 PM +0330
Share knowledge about health, disease, illness How toslotxoexercise Weight loss tips For good health Stay and eat delicious food for a long time.Swinging the arms is an increasingly popular exercise. Especially in the elderly Because it is a method of exercise that does not require energy Or anything more Although the arm swing is a quick and easy exercise. But if exercising is not correct May result in tendon inflammation Or possibly even a torn ligament
Dr. Thanit Weeraphong, Specialist in Rehabilitation Medicine Ramathibodi Hospital Chakri Naruebodindra Chakri Naruebodindra Medical Institute Mahidol University said that most of the time, if the elderly do the wrong arm swing exercises such as
Swing your arms forward slowly Then flick his arms to the back vigorously By using too much force
Flick your arms back With the shoulder position in an inappropriate position
There is a little fixed shoulder joint.
Already have pain or chronic injury of the shoulder jointIf you swing your arms in the wrong way, it will be harmful, more harmful than good for your body.
>> The trick "Swing your arms to break the belly" can actually be done, not dangerous if done correctly.
The right swing of arms Can be followed easily as followsStand straight, feet spread apart at the same distance as your shoulders.
Let both hands naturally lower, do not tense them, keep your fingers together. Turn the paws behind
Shrink the lower abdomen into the waist upright, straighten the back, relax the neck, head and mouth, relax naturally.
Pinch your toes to grip the ground. The heel of the foot to press firmly on the ground. Make it strong until the muscles of the feet, thighs, and stomach are taut.
The buttocks should be slightly bent. During administration, the buttocks must be retracted. Or anus Like lifting high to shrink into the intestines
Look straight to a particular point Shake off the highs Worry about it all Meditate to feel at your feet.
Swing your arms slightly forward at a 30-degree angle to your body and swing back a little hard at a 60-degree angle to your body to create a single centrifugal force, releasing your hand weight like a pendulum swinging your arms back and forth. Starting from 500 to 1,000-2,000 times a day, which takes about 30 minutes
Each arm swing It should take at least 10 minutes per session and at least 30 minutes total per day.
People with symptoms of anchored shoulder Inflamed shoulder ligament Should not exercise by swinging arms. And should change the exercise method to another method instead But can practice stretching the muscles in the shoulder area as follows
Practice using your fingers to climb the wall.Facing the wall The distance between our body and the wall is about one or a half arm. Gradually raise your hand and use your fingers to climb up the wall slowly if you start to feel it. Step closer to the wall, little by little. If the arm that can be done Hold that position for 10 seconds, then slowly use your hand to descend the wall. Repeat 10 times morning and evening.
Exercise has a variety of forms. But that does not mean that our body is suitable for all kinds of exercise. Therefore, if you are unsure of what kind of exercise you should exercise, it will be most suitable for us. Able to consult a specialist in rehabilitation medicine