Five-point support is a simple way to exercise back muscles. The practice is to bend your knees in supine position, with the heel, elbow and head as the fulcrum, lift the pelvis, make the abdomen and knee joint level as much as possible, then slowly put it down and fall together as one action for 20-30 times in a row.
Extended data:
Precautions for arch bridge type (five-point support method):
Arch bridge is the best way to exercise back muscles, which can enhance the strength of back muscles and prevent waist injuries. Five-point support method is generally chosen for arch bridge exercise, because the five-point support method has less load on lumbar spine and less exercise. If you want to further increase the amount of exercise, you can choose the three-point support method, but this method is not suitable for patients with cervical spondylosis.
1, the frequency and intensity of arch bridge exercise vary from person to person, generally twenty or forty times each time, about five minutes. Exercise must be gradual, and gradually increase the amount of exercise every day. If you feel pain, discomfort or stiffness in your waist after exercise, you should reduce or stop exercising appropriately to avoid aggravating symptoms.
2. The five-point support method of arch bridge exercise has less load on the lumbar spine, while the three-point support method of arch bridge exercise has greater load on the lumbar spine than the five-point support method, which requires stronger cervical spine. For patients with poor cervical spine, it is best to choose the five-point support method to exercise the strength of back muscles.
References:
Baidu encyclopedia-five-point support method