How should lumbar muscle strain be exercised? 1 Exercise abdominal and back muscles.
At ordinary times, we must strengthen the exercise of the back and spine and strengthen the training of the legs.
You can often take part in Tai Ji Chuan, Wuqinxi and aerobics. These traditional fitness methods are beneficial to prevent lumbar muscle strain.
Swallow style
In prone position, put your arms on your sides, straighten your legs, and then lift your head, upper limbs and lower limbs hard, keeping your elbows and knees straight all the time, like a swallow. Repeat 20 ~ 40 times.
Supine health care method
The patient had better lie on his back in bed, keep his back away from the wound and rest after feeling tired.
Repeat this method for about 10 minutes, and exercise once in the morning and once in the evening.
Turn your hips and waist.
Legs apart, slightly wider than shoulders, upright and relaxed, hands akimbo, breathing evenly. The hips first move to the left, then forward, right and backward, and make a horizontal circular motion around the central axis of the waist.
Turn hip 1 time is 1 time, you can do 15~30 times as appropriate, and then do the same action in the opposite direction.
The scope of the circle is getting bigger and bigger, so it is best not to swing too much.
Turn your back and beat your back.
Legs apart, shoulder width apart, upright, relaxed, slightly bent, arms naturally drooping, hands half clenched. Turn left and waist first. Turn right again.
The arm naturally swings back and forth with the left and right rotation of the waist. With swing force, alternately tap the waist and abdomen with both hands in tandem, and the strength can be determined as appropriate. Turn your waist left and right 1 time, and do it 30~50 times according to your illness and your own situation.
Climb up your feet with both hands.
Stand upright and relax, and your legs can be slightly separated. Raise your arms first, then lean back, try to reach the maximum degree of leaning back, pause for a moment, then bend forward, move your hands down, touch your feet as much as possible, pause for a moment, and restore your upright posture.
This is 1 time, and it can be done continuously 10~ 15 times. When bending forward, don't bend your legs, which will affect the effect. Old people and patients with hypertension should move slowly when bending over.
Backward walking method
Choose a relatively open, flat and safe venue and walk backwards. Hands akimbo or swing from side to side, chest out and abdomen in, tiptoe slightly off or gently wipe the ground to walk. Take a deep breath when walking backwards, that is, take a deep breath when starting and take a deep breath when walking backwards.
How to exercise lumbar muscle strain? 2 how to exercise lumbar muscle strain?
The main symptom of lumbar muscle strain is waist pain. Severe low back pain is often accompanied by tension spasm of lumbar muscles, limited waist activity and difficulty in bending over. Severe cases can affect daily work and life. Practice has proved that exercise therapy has a good auxiliary effect on it. But still need to cooperate with drug treatment. In this respect, Heck Bone Pain Sticker can be selected, and the effect is good.
1, waist muscle exercise health care method: supine position health care method: patients take supine position, first support their feet, elbows and heads at five o'clock on the bed, lift their waist, back, buttocks and lower limbs off the bed surface, and when they feel tired, restore to a calm supine position to rest. Repeat this method for about 10 minutes, and exercise once in the morning and once in the evening.
2, prone health care method: the patient takes a prone position, puts the upper limbs behind his back, and then forcibly lifts his head, chest and legs off the bed surface, making his body bow-shaped, and persists until he feels a little tired. Repeat this exercise for about 10 minutes, once in the morning and once in the evening. If you persist in exercising for a long time, you can prevent and treat the occurrence and development of lumbar muscle strain and bow-waist syndrome.
3, waist and back tapping massage health care method: the patient uses a sitting position, first holding an empty fist with his left hand, and using his left fist from top to bottom at the left waist. After tapping 10 minutes, massage or knead with the palm of your left hand twice a day for about 5 minutes each time. Then move with your right hand and your left hand in turn. If you feel burning in the massage area, the effect will be better and you will feel very comfortable after exercise. This kind of exercise can promote the blood circulation of the waist, relieve the spasm and fatigue of the lumbar muscles, and has a good effect on the prevention and treatment of lumbar muscle strain in middle-aged and elderly people.
For many patients with lumbar muscle strain, whether old or young, as long as the waist is injured, we need our active attention. We can take prone health care or waist massage health care to exercise and adjust the waist slowly, increase the strength of the waist and reduce the muscle damage of the waist.