Modern people are prone to lumbar muscle strain due to prolonged sitting, lack of exercise, and even subsequent development of diseases such as lumbar disc herniation, which is very harmful to health. Studies have shown that exercises that strengthen the waist can help relieve and prevent back pain. It can also strengthen the core, leg and arm muscles. Exercise can also increase blood flow in the lower back area, thereby reducing stiffness and speeding up the healing process. welcome everyone to click on the + button on the right to follow us
Below, we will introduce 10 sets of exercises to strengthen the waist, and can help people control lower back pain:
1. Standing up
Standing up can exercise a person’s gluteus maximus, which is the hip Big muscles. People use this muscle when they move their hips, especially when they bend over and squat.
The gluteus maximus is one of the most important muscles in the body. Staying strong helps to support the waist.
exercise method :
lie on the ground, bend your knees, and place your feet flat on the floor with the width of your hips.
press your feet into the floor, keeping your arms on both sides.
lift the hips off the ground until the body forms a straight line from shoulder to knee.
squeezes the hips, leaving the shoulders on the floor.
Lower your hips to the ground and rest for a few seconds.
repeat 15 times, then rest for 1 minute.
do 3 sets of 15 repetitions.
2. Stretching from knee to chest
Stretching from knee to chest can help lengthen the lower back and relieve tension and pain.
exercise method :
lies on the floor with his back.
Bend your knees and keep your feet flat on the floor.
Pull one knee towards the chest with both hands.
Place your knees on your chest for 5 seconds, keep your abdomen tight and press your spine into the floor.
returns to the starting position.
repeat with the opposite leg.
Repeat 2-3 times on each leg, twice a day.
3. Lower back rotation extension
Lower back rotation extension can help relieve the tension of the lower back and trunk, it can also gently exercise the core muscles to improve stability.
movement process :
lying on the floor with bent knees and feet flat on the ground.
Keep your shoulders firmly on the floor, and gently roll your two bent knees to one side.
maintain the position for 5-10 seconds.
returns to the starting position.
gently roll the bent knee to the other side, hold it down, and then return to the starting position.
is repeated 2-3 times twice a day.
4. The introduction action
introduction action works on the transverse abdominis. This muscle is located on the front and sides of the abdomen and stabilizes the spine and lower back area.
movement process :
is lying on the floor, knees bent, feet flat, arms kept.
take a deep breath. When
exhales, pull the navel toward the spine, tighten the abdominal muscles, and keep the hips still.
maintain the position for 5 seconds. Repeat
5 times.
5. Pelvic tilt
Pelvic tilt exercise can release tense back muscles and maintain their flexibility.
movement process :
lying on the floor, knees bent, feet flat, arms keep both arms.
gently bend the lower back and push out the stomach. Hold
for 5 seconds, then relax.
Straighten your back and pull your belly button towards the floor. Hold
for 5 seconds, then relax.
increases the number of repetitions per day, up to 30 times.
6. Lying on the side leg lift
Lying on the side leg lift can exercise the hip abductors. These muscles support the pelvis and help reduce pressure on the back.
It is essential to keep these muscles strong, because they can help people maintain balance and affect mobility.
movement process :
lying on oneSide, legs close together.
Keep the calf slightly bent.
pulls the navel into the spine to engage the core muscles.
Raise the top leg about 18 inches, maintaining a straight stretch.
maintain the position for 2 seconds. Repeat
10 times.
Turn to the other side of the body, repeat, and raise the other leg.
performs 3 groups on each side.
7. Cat stretching
Cat stretching can help lengthen the back, make it stronger, and relieve muscle tension.
movement process :
knee and hip width apart, hands and knees.
arched his back and pulled his belly button towards the spine.
slowly relax the muscles and let the abdomen sag toward the floor.
returns to the starting position.
is repeated 3-5 times twice a day.
8. Superman
A person needs strong posterior extensors to maintain a good posture. These muscles extend along the sides of the spine.
Weak dorsal extensor muscles can reduce the support of the spine and pelvis, but doing an exercise called "Superman" can help.
movement process :
lie on the ground face down, arms stretched to the front of the body, keep legs stretched and flat on the ground.
raises his hands and feet in order to create a gap of about 6 inches between them and the floor.
tries to pull in the belly button and lift it from the floor to engage the core muscles.
Keep your head straight and look at the floor to avoid neck injuries.
Stretch out your hands and feet as much as possible.
maintain the position for 2 seconds.
returns to the starting position. Repeat
10 times.
9. Rotating and stretching of the back under sitting position
Rotating and stretching of the lower back in sitting position helps to relieve pain, exercise core muscles and strengthen the lower back.
movement process :
sit on a stool or chair without arms and keep your feet flat on the floor.
twists to the right at the core, keeping the hip square and the spine high.
Put your hands behind your head or your left hand on your right knee to support the stretch.
maintain the position for 10 seconds. Repeat the exercise on the left side of
.
is repeated 3-5 times twice a day.
10. Abdominal curl
Strong abdominal muscles play an important role in supporting the spine and can also help keep the hips aligned correctly.
Weakness in the abdomen can lead to poor core strength and lack of stability, which can lead to low back pain. Curly and partially curly curls help build a strong core.
movement process :
lie on the floor, bend your knees, keep your feet flat and hips wide apart.
folded his hands behind his head.
take a deep breath.
pulls into the abdominal muscles when exhaling.
gently lift the head and shoulders 2 inches off the ground while keeping the neck flush with the spine. Hold
for 5 seconds and then return to the starting position.
repeat the exercise 10 times.
performs 3 groups.
summary:
1, exercise to exercise the core muscles can prevent injuries, increase stability and improve flexibility. People with low back pain should also pay attention to their general posture and how they carry heavy objects to identify possible movements.
2 Anyone who has experienced severe low back pain or low back pain that cannot be slightly stretched or exercised should see a doctor.
3. If any of these back exercises make the pain worse, it is important to stop the exercise immediately and consult a doctor.
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