When people reach middle age, if they lack activities, it is easy to make back muscles stiff and cause shoulder and waist discomfort. Exercising back muscles can effectively reduce these discomfort. It can also reduce the incidence of diseases.
Extended data:
Methods of training back muscles:
First, the flying swallow style
The patient lies prone on the hard bed, then leans his arms on his sides and straightens out. His head, shoulders and arms were lifted back. At the same time, his legs straightened up, making his whole body like a flying swallow. After lifting, relax and fall, and do it repeatedly 10 times. It is especially important to note that people with lumbar instability and lumbar spondylolisthesis cannot do this exercise.
Second, the type of arch bridge
Lie on your back on a hard bed with your elbows, hips and knees bent at the same time, and then support your waist with your head and feet at five o'clock. After a period of exercise, when your waist strength is better than before, you can bend your upper limbs on your chest and arch your waist at three points with your head and feet. Gradually switch to four-point support with both hands and feet for arch bridge exercise. Repeated exercise 10 times can relieve the symptoms of waist fatigue and pain.
Third, squat.
Keep your feet shoulder width apart. When squatting, the heel touches the ground and the arm is close to the calf. Back against the wall, back straight, hands clenched at the same time forward, began to move slowly. When you stand up, stretch your back and retract your fists, from slow to fast, in groups of 5- 10, and do 1-2 at a time.
In addition, for the elderly, the legs and feet are not flexible, and when some movements can't be done, you can try to rub your waist repeatedly. Put your hands on the psoas major muscle on the same side, and rub 10- 15 times from top to bottom until both sides get hot.
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