Lumbar disc herniation, lumbar muscle strain, lumbar hyperosteogeny, lumbar degeneration and so on began to plague more people. The phenomenon of younger low back pain is becoming more and more serious, and some people can be described as "people in their twenties and thirties, waist in their fifties and sixties". Strengthening back muscle exercise is the best way to prevent waist diseases. Do 6 movements with me and keep exercising every day, which can effectively relieve your discomfort!
1
Sphinx pose: prone on the ground, legs straight together, hands bent on both sides of the head; Inhale, slowly lift the head and chest off the ground, put the forearm flat on the ground to support the body, and look obliquely above; Exhale and slowly lower your upper body to recover.
2
Half-locust style: prone, chin on the ground, palms down on the side, body in a straight line, legs together. Inhale slowly, put your hands in the groin, inhale and lift your right leg backward and upward, and stay still at the highest point and breathe naturally. Exhale and slowly lower your right leg. Repeat the left leg action according to the right leg action.
three
Lie prone on the mat, put your hands on your sides, palms up, inhale and lift your upper body and legs, and tilt your head and legs as far as possible. Hold on for five breaths,
four
Lie on your back on the mat, bend your knees perpendicular to the mat, separate your feet from your hips, inhale, and lift your chest and hips up. If you can put your hands and fingers behind your back, keep breathing for five times and exhale slowly.
five
Kneel on the mat with your legs and arms shoulder-width apart and perpendicular to the ground. Inhale, raise your head, lower your waist and lift your hips; Exhale, bow your head, arch your back and abdomen. Repeated breathing exercises.
six
Kneel on the mat, exhale, bend forward and down, put your arms on your sides, rest your abdomen on your thighs, put your chest on your knees, touch your forehead, close your eyes and relax your whole back.