Relieve back movement, because of the tense and fast-paced work lifestyle, many people's backs constantly issue "alarms". So how to deal with these problems, learn to relieve back movement and let you relieve stress.

Relax your back 1 1, and stretch your waist.

Hold your hands high, cross your fingers, stand with your feet shoulder width apart, then slowly bend sideways, bend to the limit, stand still for 10 seconds, and then change direction. Repeat 5 times.

Step 2 stretch your back

Natural sitting posture, elbows bent, arms raised horizontally, fists clenched with both hands, fist heart down, chest included, head down. Then, hold your head up, hold your chest out, and do chest expansion exercises. Repeat 10 times.

knee

Insisting on exercising knee joint function can avoid unnecessary pain caused by knee joint stiffness.

1, naturally sit on the ground, legs straight, hands on the ground. Bend your left leg and pronate, put your knees on the ground, move back, stand still for 20 seconds, and exchange your left and right legs five times.

2. Stand in front of the table, put your hands on the table, lift your hind legs, stand still for 5 seconds, slowly put them down, and exchange your legs for 5 times.

3. Hold the chair back with your left hand, and hold the slowly bending left ankle with your right hand. After resting for 5 seconds, stretch as much as possible, recover your posture, and change your legs five times each.

Leg exercise

At this time, when the flowers are gorgeous, fashionable girls can't wait to put on their dresses. Slender legs are the finishing touch of beautiful clothes!

1. Stand in a natural posture with your hands akimbo, lift your left leg after bending, and squat down your right leg at the same time. After standing still for 2 seconds, the posture will recover. Hand in the replacement leg and repeat 4 times.

2. Put your hands on your hips, lift your right leg perpendicular to your upper body, and pay attention to keep your toes straight for 5 seconds. After the replacement leg is handed over for 5 times, it stands naturally.

3. Stand in a standing position, with your left arm extending forward parallel to the ground, kicking your right leg as far as possible, and stretching your right arm forward for 3 seconds. Stand naturally after changing your feet for 5 times.

Detumescence massage exercise

Insufficient sleep, excessive mental stress, physical fatigue, etc. Sometimes, it will cause edema of the body, which will naturally subside after a few days. But in the waiting, time passes slowly, so try the swelling and massage exercise, which can make you love beauty and greatly reduce your troubles!

Relieve back exercise 2 A good figure is what many people usually want to have, especially some girls. Of course, too much body fat is not good-looking.

So many people often do weight loss exercises. There are many places where fat exists, and sometimes there is a lot of fat on the back, but many people don't know how to exercise the muscles on the back!

Bend forward and straighten your legs, shoulder width apart, with your hands akimbo, and then do full waist flexion and extension 5~ 10 times each. Try to relax your waist muscles during exercise.

Turn your hips, swing your legs apart, slightly wider than your shoulders, put your hands on your hips and breathe evenly. With the waist as the central axis, the crotch rotates horizontally and clockwise first.

Then do the same rotation counterclockwise, from slow to fast, from small to large, so repeat 10~20 times. Pay attention to the fact that the upper body should be basically upright, the waist should move with the rotation of the crotch, and the body should not lean forward and backward too much.

Alternately tap your legs open, shoulder-width apart, your legs slightly bent, and your arms naturally droop, mostly with a half-clenched fist. Turn left waist first, then turn right waist.

At the same time, the two arms naturally swing back and forth with the left and right rotation of the waist, and with the power of the swing, the hands alternately beat the back and abdomen in tandem, and the strength can be determined as appropriate, for about 30 times in a row.

Climb your hands over your body and stand upright and relax. Your legs can be slightly apart. Raise your arm first, then lean back, and try to reach the maximum degree of leaning back. Pause for a moment, then bend forward, move your hands down, try to touch your feet, pause again, and then return to your original position. You can do 10~ 15 times continuously.

When you exercise your back muscles, you can get good results according to the above exercise methods, and the effect is still relatively fast, but you should stick to it for a while. For example, if muscles don't exercise for a long time, even if they have muscles, they will gradually get fat, and diet is also very important.

Exercise to relieve low back pain 3 As long as you find the best posture of each part, exercise is not a troublesome and lengthy thing.

Best hip exercise posture:

Stand on one foot and grab the ankle. This stretching posture will not offset the effect of abdominal exercise to some extent while shaping the hip curve.

Practice: Stand and lean against the chair or wall on the right to keep balance. Lift your left foot and grab your ankle with your left hand. When the body is balanced, lift the left hip, and then restore the knees together for 30 seconds. Repeat twice on each leg.

Best waist exercise posture:

Reverse motion. The' fat' on the waist side is the key to shaping the slim waist!

Practice: lie on your back, bend your knees, put your feet flat on the ground, and touch your left ankle with your right knee. Hands behind your head, elbows out. Slowly lift your right shoulder to your left knee, including your chest (always keep your elbow in a straight line with your ear, don't put it in front of your ear, and don't lean forward on your head or neck). Keep your posture and then slowly descend. Repeat on the other side.

Wrong waist exercises:

Distorted by external forces. Because there is no resistance, the abdomen will not become strong. The only effect is stretching to warm up.

Best back exercise posture

Lie flat face down, chest out, legs up.

Exercise: Lie flat on your face with your hips and pelvis flat. Put your hands under your chin (or support your posture, assist if necessary), tighten your lower back muscles, hold your chest out, and make an angle of 30-35 degrees with the ground. Keep your posture and then slowly descend.

Wrong back exercises

When you exercise, your knees are concentrated on one side. When standing up, twisting the spine will undoubtedly press the spine and cause injury.

Exercise 4 1, straight leg hard pull.

Initial posture: open your feet, shoulder width or slightly narrower, bend your straight legs forward, and hold the barbell bar on the ground with both hands, with the holding distance slightly wider than the shoulders.

Short-distance action: Hold the barbell with both hands, pull up its straight arm with force at the waist and back until the upper body is completely straight, then slowly return along the original road and repeat.

Action: This action can greatly stimulate most muscles, tendons, bones and joints of the whole body, especially the back muscles, biceps femoris and gluteus maximus.

Action points: straight legs are required without bending legs, straight waist and no bow. Due to the heavy weight of hard pulling, it is forbidden to jerk at the beginning to prevent injury to the waist.

2. Goat stands up

Initial posture: Lie prone on the goat support or jumping box, with the upper body naturally drooping, feet fixed on the support or pressed by others, and hands holding the head.

Action process: contract the back muscles, make the upper body arch up and down, stop for a minute at the apex, and then slowly return along the original road, repeat.

Function: It mainly exercises the long back muscles and short back muscles, and also has a good stimulating effect on gluteus maximus and posterior thigh muscles.

Action points: the action speed should be even, and you can't go up and down suddenly. When you bend over, you should tighten the muscles in your back as much as possible. When you have strength, put your head in your hand. When you have no strength, you can put your hands behind your waist.

I have introduced in detail how to exercise back strength. It is inevitable that we use our backs in our life and work.

If your back strength is not good, you must pay attention to exercise. The method I introduced to exercise back strength should be firmly remembered by everyone, so we must take the time to exercise. In addition, we should pay attention to sharing it with friends in need.