Clean the house with proper exercise
Life is busy, many people do not have time, so they forget to exercise and exercise their body every day. Instead of forcing themselves to go to the gym or go to the park, many people choose to clean the house to release energy. However, the wrong posture can easily lead to diseases and illnesses related to muscles, bones and joints. Here are the housecleaning moves that combine exercise with the right technique.
Due to habit, people often slouch or stoop when lifting and lifting objects off the floor. A sudden change in position causes the spine to bend and absorb a lot of pressure. The ligament system is overstretched, the vertebrae press on the nerves. Even more serious is that the disc can be displaced from its original position. Over time, it affects the function of the parts.
In order for this movement to be effective, acting on muscle groups such as exercise and without affecting the spine, ligaments, and vertebrae, you should do the following: First, you need to get into a prepared position, with both legs. shoulder width. Then squat down as close to the object as possible (similar to a squat). Lift slowly and gently, keeping your back straight without bending forward.
Keep things close to your body, don't raise your shoulders above your shoulders, change direction with your feet instead of turning first, keep shoulders in line with hips as you walk. Finally, put the items down carefully, only squatting with your knees and hips, not bending your back.
Squatting is a common practice when doing housework. This move is not good for joints. Many scientific studies show that the load on the kneecap is zero when lying down, 1-2 times when standing, 4 times when running and 8 times when squatting or kneeling. If you hold this position for a long time, people will temporarily lose feeling in the legs, making it difficult to stand up. Severe cases can deform the spine, leading to herniated discs, according to Dr. Paul D'Alfonso, director of the Chiropractic Center Maple Healthcare.
Therefore, when doing housework, this movement should be limited, instead sitting on low chairs. Elderly and overweight people should not squat. If it is necessary to squat, the time should not exceed 20 minutes. Hold your hand on a table, chair or a support next to it when standing up, reducing the burden on the knee joint, preventing falls.
According to Dr. Paul D'Alfonso, Vietnamese people often use short-handled brooms. In this position, all your weight is on the lower back, overloading the ligaments and muscles of the paraspinal tract. As a result, when you want to get up, you feel back pain, the pain is often dull and persistent.
To limit this situation, families can use a long-handled brush at eye level. This is the right height to relieve pressure on the hands and spine. Using the right technique, using the broom handle at the right height will transfer force to the entire body, not just the back.
When doing housework, many people often sit for a long time in one position, the muscles and joints are easily tired and sore. So, after finishing work, relax and can use a massage oil like Tiger Balm Oil, gently massage the muscle area that needs to be stretched, the product helps to reduce aches and pains.
In addition, during the movement, cleaners can also use Tiger Balm Plaster-RD herbal pain relief patches - a brand from Singapore. The product has a soothing effect on sore and tired areas. The auxiliary patch supports the main patch firmly on the skin, the user is free to move, not afraid of falling off.
