Since ancient times, there has been a saying that "people get old before they get old". The meaning of getting old first here also means that the muscles in our back are too stiff to protect our bones well. Old people sometimes bend down to pick up things or need to do some strength activities, which will make their backs uncomfortable and their muscles too sore. So how do the elderly exercise their backs to make their back muscles stronger and their waists stronger? Here are a few small ways to exercise your back.

One: equipment exercise

If their own conditions and family conditions permit, the elderly can actually go to the gym and exercise their back muscles with some professional equipment. For example, there is a kind of equipment in the gym called back muscle stretcher, which is a kind of equipment specially designed for back muscles. We can sit on this instrument and exert our arms in the opposite direction, which can play a good role in exercising the back muscles. And increase the amount of exercise and weight according to your actual situation. Also, you can use the rowing machine in the gym to exercise your back muscles, but the elderly must do what they can when doing these exercises.

Two: Health Action

Many elderly people may be too old to do a lot of back exercises, so we can exercise our back muscles through some health exercises. For example, a classic back muscle exercise in Chinese medicine is called swallowing. We lie flat on a yoga blanket or a hard bed, and then slowly raise our heads and shoulders, so that our waist and back can bear the forces on both sides, so that four groups of 65,438+05 exercises every day can also effectively exercise our backs.

Three: Pay attention to maintenance

Besides exercise, what we should do is to maintain our back muscles. We must pay attention to keep warm. Pay attention to exercise and work at ordinary times, don't cause muscle strain, and be sure to wear more clothes to keep warm. Only in this way can our backs not be hurt.