Normal people's spine is S-shaped, but incorrect driving posture will make the spine in an unnatural state of non-S-shaped, and the waist will not be relaxed. After a long time, people's waist will feel very tired, which is easy to cause lumbar diseases such as lumbar muscle strain and lumbar disc herniation. Doing waist health care can restore the spine to the state of S-shaped curve, restore tired and tense muscles, and then effectively relax.

There are many times when driving, such as traffic jams at intersections, waiting for 10 minutes or more, or waiting for someone downstairs temporarily. Then drivers can use these waiting times to do simple waist and neck exercises according to local conditions, relax their bodies, relieve fatigue and adjust their mentality.

How do drivers do waist care?

1, spread your shoulders and spread your back

Reach your right hand to your chest, and gently pull your right elbow with your left hand for about 5 ~ 10 seconds. You can also straighten your back, put your arms around your elbows, then raise your arms behind your head, lower your head, look down with your eyes, take five deep breaths, and then return to your original position.

Let the body lean back as far as possible from the waist, which can strengthen the muscle strength of the back muscles. You can also stretch your arms back, grab the back of the chair with both hands, push your chest forward as far as possible, and tilt your face upward by 45? Horn.

Hold your neck with your hands crossed, push your abdomen forward, look back, and relax after 2-3 minutes. The above actions are repeated three or five times, which has a good stretching effect on cervical and lumbar vertebrae.

Step 2 twist your head

Sit up straight and sink your shoulders. Drive your body to the left with your waist, put your right hand on the steering wheel, put your left hand back on the backrest, and then repeat the action in another direction.

Step 3 lift your waist

Lie flat on the hard bed, with knees and hips slightly bent, elbows against the bed board, then lift your waist as far as possible away from the bed surface, and then slowly put it down. Repeat 10-20 times, twice a day.

4. Bicycle

Lie flat on a hard bed and pedal your lower limbs in the air like riding a bicycle until you feel creatine swelling in your back.

Step 5 push-ups

Do push-ups every day until you can stand it. Support your body with your hands, your arms are perpendicular to the ground, and your legs are extended behind your body. Keep balance with your hands and toes, and keep your head, neck, back, hips and legs in a straight line. Action focus: keep the whole body straight and level. Bend your elbows to the outside of your body and lower your body to be basically close to the floor. Tighten your abdomen, keep your body straight for one second, and then return to its original state.

6, sitting posture training

① Raise your head and raise your arm at the same time. Inhale when lifting, and exhale when falling. Repeat 8- 12 times.

② The upper body should be upright, the shoulders should be hunched back, and at the same time, the shoulders should be held high and the shoulder blades on both sides should be close together. Repeat 8- 12 times.

(3) Hands rested on her hips, with her waist as the axis, turning left and right, alternating left and right for 8- 12 times.

(4) Put your hands on your knees, first straighten your right leg and restore it, then straighten your left leg and restore it. Alternate left and right 8- 12 times.

7. Standing training

① Open your feet shoulder-width, stretch your arms backward, cross your hands behind your body, then hold your head up and hold your chest out, and press your hands down at the same time. Repeat 8- 12 times.

(2) feet open, shoulder width, hands akimbo, then turn left and right alternately, repeat 8- 12 times.

③ Stand upright with your hands akimbo, then lift your left and right legs alternately and stand still for 8- 12 times.

(4) Open your feet, shoulder width apart, twist your upper body, drive your arms to swing left and right, and relax your whole body.

8, prone position training

① Lie on your back, straighten your legs, naturally put your hands on your side, bend your hips and knees, and at the same time, extend your ankles extremely backward, and then push them obliquely upward to bend your feet as much as possible, alternating left and right, and repeat for 8- 12 times.

② Lie on your back, put your hands on your sides naturally, and do a straight leg lift, alternating left and right, repeating 8- 12 times.

③ Prone, with legs alternately extended backward, repeating 8~ 12 times. Then, stretch your legs at the same time and repeat 8- 12 times.

(4) prone, legs motionless, the upper body do backward extension 8- 12 times, then the upper body and legs do backward extension at the same time, and then repeat.

9. Walking training

(1) put a notebook or other items that are easy to slide on your head, and try not to let the items on your head fall under the premise of keeping your lumbar spine vertical.

② Take a lighter object in each hand, keep the lumbar spine straight and step forward at the same time.