Health Information

Does bone health decline before the body does? A 24-hour bone-care routine—never stop caring for your bones!

Release Date:

2023-02-23 15:48

7:00

Time is in the knees' hands.

 

Knee joint

 

A night of restful lying down can cause the muscles and ligaments around the knee joint to stiffen; for patients with arthritis, this effect is even more pronounced. So when you wake up in the morning, why not try a set of Knee Joint Exercise and Bone-Nourishing Method.

 

Sit on the edge of the bed with both lower legs hanging naturally, dorsiflexing the ankles to the maximum degree. Slowly raise the lower legs until they are level with the thighs; if raising them further is difficult, lift them only as high as possible, and hold at the top for five seconds.

 

 

 

 

Continuously maintain throughout the process Ankle dorsiflexion position , the thigh must remain in contact with the bed; one up-and-down movement constitutes one repetition, to be performed three times daily, each time for 15 reps—complete 15 on one leg, then switch to the other side. Cannot be done alternately. 。

 

 

8:00

Gait is very important.

 

Walking posture

 

Prolonged maintenance of incorrect walking posture can lead to laxity of the lateral ankle ligaments and joint instability.

 

For individuals who engage in long-term, brisk walking as a form of exercise, it may also lead to stress fractures of the toes, alter the lower-limb mechanical axis, and result in knee pain, low-back pain, and other related symptoms.

 

Always pay attention to your walking posture, practice regularly, and walk correctly. Timing: The body’s center of gravity should shift sequentially from the heel, to the outer edge of the foot, to the little-toe area, then to the big-toe area before making contact with the ground. Once all the toes have touched the ground, push off primarily with the big toe, followed by stepping forward with the other foot, and repeat this cycle.

 

 

 

 

1:00 PM

Relax your cervical spine.

 

Cervical spine

 

After a morning of working at your desk, has your cervical spine already become stiff and sore? Try tilting your head back—if your neck is healthy, you should be able to tilt it back quite easily. At 35°, if your cervical spine is not in good condition, you’ll likely start to feel increasing stiffness at around 30°. It’s not just during a full morning of work—while “staring” at the computer, you should also take frequent breaks to relax your neck.

 

1. Neck flexion and extension
Slowly perform forward flexion and extension of the neck, lateral flexion to the left and right, and rotation to the left and right, for a total of Perform movements in six directions. Be sure to execute each movement through its full range of motion, then slowly return to the neutral position before initiating the next directional movement.

 

 

2. Head and hand opposing each other
Cross your hands behind your neck, with your palms facing forward; then forcefully resist the forward pressure of your hands by tilting your head backward, holding the position for five seconds.

 

 

3. Shoulder Shrugs
Keep your head upright, chest out and back, with both arms hanging straight at your sides. Simultaneously shrug both shoulders as high as possible, hold for one second, then forcefully lower both shoulders at the same time.

 

 

 

3:00 PM

Adjust your sitting posture.

 

Seated posture

 

When the angle between the thigh and lower leg is less than 90 degrees, intra-articular pressure in the knee joint and intra-patellar pressure increase markedly. Prolonged maintenance of this sitting posture can exacerbate wear on the patellofemoral articular surfaces, leading to patellofemoral chondromalacia.

 

The angle between the thigh and the calf Maintain 100° Left or right—this is the most comfortable position for the knee joint.

 

 

 

5:00 PM

Put down the mouse and stretch your wrist.

 

Wrist joint

 

Prolonged or excessive clicking of the mouse can lead to stiffness and soreness in the wrist joint. If you experience pain when lifting objects or pressing keys with your index, middle, or thumb, it may indicate forearm muscle strain and ligament sprain; in severe cases, this can progress to tenosynovitis.

 

Perform simple hand exercises from time to time: first make a fist, then forcefully open your hands, then make a fist again, extend your thumb outward with force and then make a fist once more, followed by forcefully spreading the other four fingers, and occasionally stretch and flex the wrist joint backward.

 

 

 

7:00 PM

Add an extra shift on the thigh.

 

Knee joint

 

Repeat Knee Joint Functional Exercise

 

 

9:00 PM

Take the load off your shoulders.

 

Shoulder joint

 

In daily life, you should avoid carrying an overly heavy backpack; ideally, it should not exceed 6–7 jin; for single-shoulder bags, alternate shoulders frequently.

 

Before bed, use both arms to gently stroke your back in a downward-to-upward and then an upward-to-downward motion, alternating between the two arms to mobilize the shoulder joint and the surrounding muscles and ligaments, thereby relieving shoulder fatigue; at the same time, perform shoulder shrugs.

 

PingLe Guo’s Orthopedic Clinic reminds you: Move around regularly to lighten the load on your body.

 

Keywords:

Nourish bones,Joint Care,Pingle Guo’s Orthopedic Therapy