I. In situ method

On the basis of standing, the in-situ method is a method of exercising waist strength by using various sports methods with the waist as the axis. The main methods are as follows:

1, front and rear lower back: stand with your feet together or your feet apart, bend your upper body forward and backward, and touch the ground with your palms crossed or your fists. When the front is lower than the waist, the knees should not be bent. You can press it rhythmically or do it rhythmically with the organizer's password. Generally, it should not exceed 1 min before and after. After the action, you should get up and do some relaxation exercises.

2, lateral bending: feet apart and shoulder width, the upper body remains upright. Pull down vertically along the trousers seam with one hand, and don't hook your head. Generally, the lateral bending shall not exceed 1 min, and it shall be done alternately from left to right. After the action, you should do some relaxation exercises.

3, lower back: feet apart and shoulder width, the upper body remains upright. Pull your hands down along the back of your thighs, lean your upper body backwards, and bend your head backwards. Requirements: according to the individual's flexibility, increase the range of action. The position of hands can be on the back of thighs, knees and ankles, and can also be supported in a bridge shape. When doing the lower back, the range of motion is from small to large, and the force should not be too great. You'd better have a companion around to protect you.

4. Waist: Keep your feet shoulder-width apart and keep your upper body upright. Hands should be raised at the same width, with the waist as the axis, and the upper body rotates around the front and rear rings (left and right rotation). Try to keep the center of gravity stable when you rinse your waist, from slow to fast, from small to large, and don't use too much force.

Second, the running method

Running is a way to exercise waist strength in various ways during running. The main methods are as follows:

1, lateral waist twisting running: raise your hands horizontally, cross your feet horizontally, and twist your waist when running. When twisting the waist, turn the waist in the air with the waist as the axis.

2. Jump and twist your waist: raise your hands horizontally, land your feet, keep your body upright in the air, and turn around with your waist as the axis.

3. Rotation: Run up and then rotate. It is required that the arms in the air are fully extended, the legs are forcefully pushed to the ground, the waist is fully in place in the air, the movements are generous, and the body is coordinated.

4. Jumping: When running, hold the opponent's neck with one hand and bend forward, hook the opponent's calf with one foot and hook it into a front ball. Use this method to practice the speed of instantaneous waist force during exercise.

5. Flapping and running: In the process of running, one hand holds the opponent's neck and bends his back backwards, and one foot holds the opponent's crotch backwards, and one clip and one squat form a back group.

Third, cooperation methods.

1, waist lifting: the practitioner kneels and squats, lifts a companion with his shoulders, and exercises waist strength with one shoulder down.

2. Neck twisting: Practitioners hold each other's neck with one hand and do neck twisting with the other hand, mainly practicing waist pushing.

3. Arm wrestling: The practitioner puts his arm on my shoulder and throws it at me, mainly practicing waist pushing.

4. Shoulder fall: The practitioner carries his partner on my shoulder and throws him over me, mainly practicing the action of turning around and exerting strength.

5. Over-the-shoulder fall: Practitioners hold their companions in their hands and throw them back over my shoulders, mainly practicing waist pushing.

6. Three people run with people on their backs: two people pick them up. In the process of running, practitioners try to keep their body level at the waist, mainly practicing the endurance of waist muscles.

Fourth, the equipment law

Instrument method is a method of exercising waist strength by using various sports equipment. The main methods are as follows:

1, horizontal bar practice: on the horizontal bar, do the hanging side swing practice, and stop for three seconds when swinging to one side, and touch one side vertical bar with your feet; To do anti-bow and waist exercises on the horizontal bar, it is required to pause for three seconds to keep the waist muscles tense; Do pull-ups on the horizontal bar, requiring the lower limbs to be at right angles to the upper body after abdomen, and then do pull-ups to keep the waist muscles tense; To do leg-closing exercises on the horizontal bar, you should put your foot back on the horizontal bar and pause for three seconds.

2, parallel bars practice: do abdominal exercises on the parallel bars, require right-angle support after the legs are closed, and each pause time is not less than three seconds; Hang your legs and abdomen on the parallel bars and pause for not less than three seconds.

Exercise method of low back pain

The rehabilitation training of patients with low back pain is to strengthen the muscle strength training of waist, back and abdomen muscles. After the muscles of the waist, back and abdomen are strong, keep good tension whether standing, sitting or sleeping, and keep the spine in a good neutral position. During exercise, protect and control the spine within the normal range of flexion and extension, increase the stability and flexibility of the spine, and reduce the chance of lumbar soft tissue injury.

It is an effective way to prevent low back pain and disc herniation to keep exercising the muscle strength of the back and abdomen every day.

1, moving hips: lie on your back, legs straight, now your left foot extends towards your feet, and your right leg shrinks towards your head. At this time, the pelvis is left low and right high, alternating 30-50 times.

2. Pedal: in supine position, bend the hips and knees as much as possible, and hook the instep tightly, then push out the heel obliquely, and tighten the muscles of thighs and calves at the same time, then recover, first the healthy side and then the affected side. 10-20 times.

3. Ship movement: prone position, legs straight, arms flat on the side, palms up, inhale and raise the head, upper body, legs and arms as much as possible, hold your breath, inhale slowly, and repeat for 6 times.

4. Rowing practice: Lie on your back, straighten your legs, put your arms flat on your side, palms down, inhale and lift your head, upper body, legs and arms at the same time, with your head at the same height as your toes, try to hold your breath and exhale slowly, and repeat for 6 times.

5, bridge exercise: supine hip flexion, knee flexion, feet flat on the bed surface, inhale and abdomen, lift anus, stretch knee joint, hold your breath for 5 seconds, exhale and restore, repeat 6 times.

6. Stretch the waist: stand with your feet shoulder width apart, and stretch the waist backwards, gradually increasing the amplitude, 6 times.