1) Bend forward:

Mainly used to practice the ability and flexibility of waist forward movement. Specific methods: stand with two legs in step, tuck your knees, clamp your hands, cross your fingers, straighten your hips, and raise your heart with your hands. Then the upper body bends forward, the palm presses down on the ground as far as possible, the knees are straight, the hip joints are flexed, and the back is fully extended. Loosen your hands, bend your elbows from both sides of your feet with your hands, hold your heels tightly so that your chest is close to your legs and your back is fully extended. Relax and stand up after a while. You can also turn your waist left and right when your hands touch the ground, and your palms touch the ground outside your feet, which increases the flexibility of turning left and right when your waist is stretched.

Action points: keep your legs upright, hold your chest and bend your back, fully stretch your back, and keep your chest close to your legs.

(2) Swing backwards:

Mainly used to practice the flexibility of backward movement of the waist. Specific methods: step by step. During the exercise, one leg is supported and the other leg swings back and forth. At the same time, the arms are straight, and the L-shaped body bends backwards to swing backwards, so that the back is fully compressed and the front of the lumbar spine is fully extended.

Action points: the back swing leg and the upper and lower back flexion vibration swing are carried out at the same time; Support your legs and straighten your knees. Bend your head and arms backwards and do a coordinated backswing assist.

(3) waist rotation:

Mainly used to practice the left and right rotation range of the waist. Specific play; The feet are slightly wider than the shoulders, the arms naturally hang down on the rest side, tilt forward with the hip joint as the axis, and then rotate clockwise or counterclockwise with the waist as the axis. At the same time, the arm rotates clockwise or counterclockwise with the upper body to increase the amplitude and intensity of waist rotation.

Action points: try to increase the amplitude of the loop, from slow to fast, so that the lumbar joints can be fully moved and extended.