Recently, Ms. Cha, a Xi'an resident suffering from lumbar spine issues, pioneered a novel exercise—crawling workouts.
Ms. Cha explained that persistent lower back pain persisted despite diligently performing doctor-recommended spinal stretches. She then devised her own animal-inspired crawling routine at home.
Surprisingly, this approach proved effective. After three months of crawling, Ms. Cha noticed her back pain significantly reduced. She has since developed over a dozen animal-inspired crawling postures for exercise, and her practice group has grown from just her to over thirty participants.
Many netizens wonder: Is this exercise method truly beneficial?
I. Is Crawling Exercise Truly Beneficial for the Lower Back?
Director Tong Peijian of the Orthopedic Department at Zhejiang Provincial Hospital explains that Ms. Cha's crawling exercise actually originates from Hua Tuo's "Five Animal Exercises." This practice combines physical movement with breathing techniques to form a health preservation method that can build fitness, prevent disease, and prolong life.[1] However, this approach may not be suitable for everyone, as each person's lower back condition is unique.
For individuals with lumbar disc herniation, this crawling posture can relax the lower back and spine, aiding in treatment. However, crawling is not beneficial for those with hypertension or other cardiovascular diseases.
During crawling, blood pressure rises, which is detrimental to blood pressure stability and increases strain on the cardiovascular system and head.Additionally, the weight borne by the shoulders during crawling far exceeds that of an upright posture, making it prone to impact and causing damage to joints and soft tissues, which is highly detrimental to the shoulder joints. II. These "Unconventional Exercises" Make One Sweat Coldly Beyond crawling exercises, we often encounter other "bizarre" exercises favored by middle-aged and elderly individuals on social media platforms.
1. Tree-bumping exercise
As temperatures drop, seniors often seek to warm up through exercise. Some middle-aged and elderly individuals bump their bodies against roadside tree trunks. They believe that as they age, their backs and waists weaken, and colliding with trees stimulates acupuncture points and meridians.
Image source: Internet
However, experts point out that each acupoint has a precise location. When seniors slam their backs against trees, they only make contact with the entire back surface, making accurate stimulation impossible. Moreover, tree-bumping carries significant risks. Excessive force can injure muscles and the cervical spine, especially for seniors with osteoporosis or lumbar muscle strain—they should absolutely avoid this practice.
2. Head-Hanging Body Swings
Some middle-aged and elderly individuals attempt to treat cervical spondylosis by hanging their heads and vigorously swinging their bodies, forcing their fragile necks into alarming contortions.
Image source: Internet
Li Zhiyuan, Deputy Director of the Traditional Chinese Orthopedics Department at China Medical University Aviation General Hospital, emphasizes that this exercise is highly unsuitable for the elderly. Cervical spondylosis in older adults is characterized by severe degenerative changes, often accompanied by significant osteoporosis and muscle weakness. Such traction movements can easily cause secondary damage to the cervical spine.[2]
3. Shoulder-Shaking Exercise
Many seniors experiencing shoulder joint pain and limited mobility assume they have frozen shoulder syndrome. Without seeking proper treatment, they resort to self-administered shoulder-shaking exercises, which often exacerbate their symptoms.
Shoulder joint pain and restricted movement may stem from rotator cuff tears, a condition common among women over 50.Incorrect shoulder exercises can worsen rotator cuff damage, ultimately necessitating hospitalization and surgery. [3]
III. Key Principles for Senior Exercise: Gradual Progression and Moderation
So what exercises are truly suitable for seniors? With diminished physical fitness and cardiopulmonary function compared to younger adults, strenuous exercise poses a high risk of injury.Therefore, low-impact activities like Tai Chi or square dancing are highly suitable. Post-meal walks also benefit health, exercising muscles and joints while aiding digestion and nutrient absorption.
When exercising, seniors must first assess their health status. Those with underlying conditions should exercise under medical supervision. Second, carefully control exercise intensity and duration—stop immediately if any discomfort arises.
As their bodies age and weaken, many seniors feel less agile and turn to various "health-preserving" exercises. Unbeknownst to them, such activities may inadvertently harm their bodies. Therefore, seniors should adopt scientifically sound and appropriate exercise methods.