The dance of ＂subject three＂ is on fire, don’t imitate it blindly.
Recently, we saw a very special dance-"Subject III" dance, which became popular on the Internet and attracted wide attention. However, some people do not master the correct skills in imitation, resulting in physical injury or discomfort. So, what harm will this dance do to our health? How to prevent it? In this programme, we will talk about this topic.
Online big doctor: Wang Fasheng
Department of Orthopaedics, the First Affiliated Hospital of Fujian Medical University
Deputy chief physician, doctor of medicine
Topic of this issue: "Subject 3" is on fire, so don’t imitate it blindly.
What are the health risks of "subject three"
Injury of knee joint and ankle joint: In the process of dancing, the knee joint and ankle joint should be turned inside out quickly. If the strength and coordination are not enough, it may lead to the injury of lateral ligament of knee joint and lateral ligament of ankle joint, and may also affect cartilage and meniscus in joint.
Muscle strain: Dancing may involve some muscle groups that need great exercise. If you don’t warm up enough or your muscle strength is insufficient, it may lead to muscle strain.
Lumbar injury: You need to maintain a certain posture when dancing, especially when there are many waist movements. If the posture is incorrect or excessive force is exerted, it may lead to lumbar injury.
Increased cardiovascular burden: Dancing is an aerobic exercise. For some untrained people, excessive dancing may increase the cardiovascular burden.
When dancing the "subject three" dance
Pay attention to the following points
Warm-up: Proper warm-up before dancing can reduce the risk of muscle strain.
Moderate exercise: Don’t overexert or pursue complicated movements, but exercise moderately according to your physical condition.
Pay attention to posture: when dancing, you should keep the correct posture to avoid the injury of lumbar spine and knee joint caused by bad posture.
Seek medical attention in time if you feel unwell: If you feel obvious physical discomfort after dancing, such as pain and swelling, you should seek medical attention in time.
How to deal with injuries in dancing practice?
Stop practicing immediately: Stop dancing immediately after the injury to avoid aggravating the injury.
Ice compress: Apply ice packs or other cold compress materials to the injured area to help reduce pain and swelling.
Pressure bandage: bandage the injured part with elastic bandage to reduce swelling and bleeding.
Raise the injured part: raise the injured part to reduce swelling.
Seek professional medical advice: if the injury is serious or persists, you should seek medical advice in time and follow the doctor’s advice for treatment.
How to improve the flexibility and balance of the body
Flexibility training
Passive stretching: Passive stretching under the guidance of professionals, or self-passive stretching with the help of yoga balls and other tools can help improve the range of motion of joints and enhance the flexibility of muscles and ligaments.
Active stretching: through self-active stretching and some specific postures in yoga and other sports, the flexibility of muscles and ligaments can be enhanced, and the flexibility of joints can also be improved.
Warm-up exercise: Before starting formal dance training, proper warm-up exercise, such as brisk walking, running and skipping rope, can increase the body temperature, reduce muscle tension and improve joint flexibility.
Balance training
Swallow balance: On the basis of standing on one leg, leaning over and raising the left leg backward, while holding hands on the back of the right leg, keeping the head and ankle in a straight line can help improve the sense of balance.
Handstand: In dance training, practicing handstand and bowl-topping can help to improve the sense of balance.
Yoga: By practicing some balance movements in yoga, such as tree posture and Japanese sitting posture, you can improve your sense of balance.
]