What are the waist exercises? Now many people have symptoms of waist strain, so in daily life, many people will relax their waist through some waist exercises. There are many ways to exercise your waist, but you should pay attention to the correct method when doing waist exercise. Let's share what is waist exercise.

1 What are the waist exercises? The first section holds the sky with both hands.

Preparatory posture

Legs upright, slightly wider than shoulders, fingers crossed in front of upper abdomen, palms up.

behaviour

1, put your arms up to your face, flip the palm rest, hold your head up, hold your chest up, and palm up.

2. Drive the upper body with your arms and bend it to the left once.

3. Bend sideways again.

4, reduction, 5~8 is the same as 1~4, but in the opposite direction. The number of exercises is 2×4 eight beats.

Turn around and push hands in the second quarter

Preparatory posture

Legs are upright, slightly wider than shoulders, and fists are clenched at the waist.

behaviour

1. Push the palm of your right hand upright forward, palm forward. At the same time, the upper body begins to rotate 90 degrees to the left to see its left rear, then the left hand extends to the left, the fist is against the waist, and the two arms are in a straight line.

2. restore. 3~4 is the same as 1~2, but in the opposite direction, and the number of exercises is 2×4 eight beats.

The third quarter hip rotation

Preparatory posture

Legs upright, feet slightly wider than shoulders, hands akimbo, thumbs forward.

behaviour

1~4 Push the pelvis with both hands in turn and turn clockwise. 5~8 is the same as 1~4, but in the opposite direction.

The fourth quarter with open arms, bend over.

Preparatory posture

1, legs upright, feet slightly wider than shoulders, hands crossed in front of abdomen.

behaviour

1, raise your arms forward, raise your head, tuck in your abdomen, and look at the back of your hand.

2. Arms are perpendicular to the side through the side of the body, palms up.

3. Turn your hands over and bend your upper body forward.

4. Cross your arms on your chest.

5. Keep your arms close to your ears and straighten your upper limbs into a 1 posture. 6~8 is the same as 2~4, and finally returns to its original posture. The number of exercises is 2×4 eight beats.

Part V: lunge and palm insertion

Preparatory posture

Stand up straight with your legs apart in a big step. Hold your hands tightly around your waist.

behaviour

1, the upper body turns left into a left lunge, and at the same time, the right fist changes to palm forward and upward. On the palm side, the thumb is flush with the top of the head.

2. Return to the ready posture. 3~4 is the same as 1~2, but in the opposite direction. The number of exercises is 2×4 eight beats.

Waist health care method

1, pay attention to waist health care.

People with low back pain generally have little difference in diet from ordinary people. But be careful not to eat too much cold food, and don't drink too much frozen drinks even in summer.

For cold and slippery fruits, such as watermelon, it is not advisable to eat too much at a time. For chronic low back pain, you can often take some Chinese patent medicines for tonifying kidney, such as Liuwei Dihuang Pill, Shenqi Pill and Shiquan Dabu Pill. You can choose according to your own physique and illness.

2, waist care should pay attention to keep warm.

Women with low back pain should pay attention to keep warm, especially in the cold and humid season of winter and spring, especially at the waist. Try to avoid getting caught in the rain and cold, and lie in the wind at night. Avoid lying in wet places for a long time. In the cold and humid season, you can use the electric mattress to keep warm.

Regular exercise of the waist can stretch the waist muscles and promote the blood circulation of local muscles. Therefore, for patients who are sedentary and have been working for a long time, they should properly exercise their waist for a certain period of time, so that the lumbar muscles can relieve tension and relieve pain. If you can walk indoors, do some waist exercises, etc.

Don't be too radical when doing waist exercises.

Sudden stress on the waist can easily cause lumbar muscle strain or lumbar disc herniation. When bending down to carry heavy objects, it's best to squat down first, let the center of gravity sink, and use force carefully.

4. Pay attention to calcium supplementation

Lumbago is not only related to muscle strain, but also related to bone health, such as calcium deficiency. If you eat more beans, cheese, yogurt, etc. In diet, it can prevent osteoporosis and relieve low back pain.

Waist massage

1, kneading Mingmen point

Mingmen point is located in the depression under the spinous process of the second lumbar vertebra in the waist, opposite to the center of the anterior umbilicus (Shenque point). Make a fist with your right hand or left hand, and place the protrusion (fist tip) of the metacarpophalangeal joint of your index finger on Mingmen point.

Knead 9 times clockwise, then 9 times counterclockwise, and repeat the operation for 36 times. Intentionally guarding Mingmen point. Rubbing this acupoint every day has the functions of warming kidney, strengthening yang and benefiting waist and spine.

2. Knead Shenshu point

Shenshu point is below the spinous process of the second lumbar vertebra 1.5 inch, which is flush with Mingmen point. Make a fist with both hands and place the protrusion of the metacarpophalangeal joint of the index finger on the Shenshu points on both sides.

Knead 9 times clockwise, then 9 times counterclockwise, and so on for 36 consecutive times. Observe Shenshu point. Rubbing this acupoint every day has the function of nourishing yin, tonifying kidney and strengthening waist.

What are the waist exercises?

One: Stand on the ground, separate your feet, raise your arms horizontally, bend forward, first touch your left toe with your right hand, then stand up, and then touch your right toe with your left hand. Repeat this for 10-20 times.

Two: Stand on the ground, feet apart, arms up, waist forward first, palm straight down and touch the ground, then stand up, waist backward and look up at the sky, and do this 10-20 times.

Three: stand on the ground, feet apart, hands akimbo. Bend to the left first, then to the right, and bend 10-20 times on each side.

Four: Lie prone on the bed, hold your head high, stick your stomach on the bed, spread your arms to your sides, straighten your legs together, lift up as much as possible, like a "jet plane", stay for 5- 10 seconds and put it down, then take a break and do it for 5- 10 times continuously.

Five: Lie on your back on the bed, put your arms on your sides, put your head and heels on the bed, arch your waist as far as possible, put it down for 5- 10 seconds, and do it for 5- 10 times in a row.

Six: Stand on the ground or lie prone on the bed, relax your waist and beat your waist with your hands until your waist is hot.