The position of the thoracic vertebra in our human body is inviolable, because our small engine of the human body is surrounded by the thorax in the body, so the thoracic body itself, including the muscles on the thorax, wants to protect our small motor because of itself. The desire for protection is relatively strong, so our thoracic vertebrae often lack some flexibility. However, there are lumbar vertebrae on the thoracic vertebrae that are supported by the cervical vertebrae. Therefore, if our entire spine cannot move together as a whole, there will be a lot of compensation at this time. Today, Xiaobian uses the breathing pattern caused by the bad posture of the thoracic spine. The incorrect is for everyone to introduce it briefly!
Recently, Ge Youzhen, who is very popular, has passed the whole circle of friends and attracted many people to follow suit. Xiaobian has learned a lot since he saw it. As a professional sports rehabilitation practitioner, you must Have the ability to analyze the movements of the same feelings, so you must accurately learn the essence of this movement, first learn from the beginning, the head should relax and lean back, the neck must be a stretch and one side bend, and your shoulders It’s important to mention that your left shoulder is higher than your right shoulder to shrug your shoulders. At this time, the thorax should be as close as possible to the backrest and also with side bends, letting our thorax space to the abdomen. Give pressure, then the lumbar vertebrae must be pulled open at the back of each lumbar spine. At this moment, you will find that your abdominal muscles are involuntarily tightened. When your abdominal muscles are tightened, your pelvis is also It is a state of extreme backward tilting. As for the posture of the lower limbs, Xiao Bian thinks that raising the legs and putting them on the coffee table will greatly increase the comfort. The above is an example of a typical abnormal breathing pattern caused by bad posture. When your posture wants to breathe well, your entire spine is restricted, and the thorax and abdominal cavity are also in a state of tension. You have to use the shoulder lift to drive the thorax as a breath, so after a long time, your neck will be very tight, the muscles at the waist will slowly become unbalanced, and finally the movement of the thoracic spine will be compensated by the shoulders. A series of problems with muscle imbalance will occur, including chest and upper cross syndrome.
So how can we know that our body posture is not correct?
At this point you should do something like this to test if your thorax and shoulders are working properly.
Assessing body posture
Precise positioning of vital body surface markers:
The upper scapula is connected to the second thoracic vertebra
Scapula gang line flat on the third thoracic vertebra
The lower scapula is connected to the seventh thoracic vertebra
The lower scapula angle is perpendicular to the ipsilateral hip bone, and the point of intersection with the hip bone is the highest point of the pelvis.
The lower scapula of the scapula is perpendicular to the ipsilateral hip bone, and the midpoint of the perpendicular line on both sides is perpendicular to the twelfth thoracic vertebra
The highest point of the pelvis on both sides is connected to the fourth lumbar vertebra
Respiratory muscles that affect the thoracic motion pattern
Pectoralis major
Pectoralis minor muscle
Front serratus
Diaphragm
Intercostal muscle
Intercostal muscle
Pectoralis major:
Starting point: the medial half of the clavicle, the anterior sternum and the 1st to 6th costal cartilage and the upper part of the anterior wall of the rectus sheath.
End point: The humerus is a big knot.
Function: Near fixation makes shoulder joint flexion, horizontal flexion, adduction and internal rotation. When the distance is fixed, pull the torso up to the upper arm, and lift the rib to help inhale
Starting point: 3rd to 5th rib front
End point: shoulder blade condyle
Function: Pull the scapula forward, descend and lower convolution when it is nearly fixed. When it is far fixed, the ribs help to inhale.
Front serratus
Starting point: the outer side of the 1st to 9th ribs
Dead point: the front edge of the shoulder blade and the front of the lower corner
Function: When fixed (fixed ribs), the scapula is extended and the upper gyrus is rotated. The muscle interacts with the trapezius muscle to lift the upper arm to the vertical position. When the distal fixation (scapular fixation), the lower muscle fibers contract to raise the ribs, help deep inhalation
Diaphragm
Starting point: the waist starts from one to three lumbar vertebrae, the second lumbar vertebrae and the twelfth rib, the ribs are from the inner surface of the seventh to twelfth ribs, and the sternum is from the back of the xiphoid.
End point: center è…±
Function: It is the main respiratory muscle of the human body. When it is contracted, it increases the vertical diameter of the thorax, so that the volume of the thorax is increased to help inhale. When relaxing, the diameter of the thorax is reduced to help exhale.
Intercostal muscle
Starting point: the lower edge of the upper rib
End point: upper rib upper edge
Function: ribs, sagittal diameter expansion, help inhale
Intercostal muscle
Starting point: upper rib upper edge
Dead point: the lower edge of the upper rib
Function: lowering ribs, sagittal diameter to reduce exhalation
Breathing is the most important form of exercise: the wrong breathing pattern is very common, so if breathing is wrong, then it is not a normal exercise pattern, and the wrong breathing pattern is first of all from the lack of mobility and torso of your thoracic spine. The movement does not coordinate the compensation between the movements.
Next is how we have to adjust the body posture and movement mode.
The first step: the use of their own self-strengthening is focused on the combination of breathing, body posture and breathing control to adjust the nerve to muscle regulation.
Step 2: After adjusting the muscles through the nerves, adjusting the imbalance caused by the muscle imbalance on the thorax, the practice on the Swiss ball is a good choice, which can be combined with body movement and breathing to adjust the muscles. Coordinate, stretch strong muscles and make up for weak muscles.
Summary: In fact, the problems of our thoracic vertebrae are mainly caused by the bad habits of static in life. The long-term sitting posture, lying posture and standing posture are the direct causes that directly affect our physical changes, as well as in sports. Our lumbar spine does not participate in the rotary motion, but the thoracic spine activity is really very important, so if you want to stand like a pine, sit like a clock, you must have a strong core strength and coordinated control between the spine. Therefore, the above training is mainly based on the core control method. On the basis of the core training, the combination of the nerves on the breathing mode and the contraction stability of the muscles is added.
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