Do you know any exercises to exercise your waist? Many people study or work at their desks for a long time, which will easily lead to lumbar strain in the long run, so they also need to do some lumbar exercises. I collected and sorted out the relevant information about waist exercise for everyone. Let's have a look.
What are the exercises to exercise the waist? 1 First, arch your waist. Stand with your legs together, arch forward and squeeze your waist and hips until you reach the limit, then retract. This is repeated 15 times.
Second, hit the waist. Stand with your legs slightly apart, make fists with your left and right hands, and then slap the protrusion of lumbar intervertebral disc backwards in turn. Do it 50 times, and the intensity should be tolerable.
Third, walk backwards. Walk back with your chest out, swing your hands back and forth naturally, take a bigger step and count 500 steps silently. Go outdoors on the flat ground in sunny days and indoors in rainy days.
Move slowly. Before exercise or heavy physical labor, or after getting up in the morning, all muscles and joints of the body are in a relaxed state, so sudden exercise may damage the intervertebral disc. Pay attention in daily life, don't squat when wearing shoes, don't bend down directly to get things, and don't squat down to carry loads.
Adjust the height of the desk and chair to the best state proportional to the height. More importantly, the waist is straight, the shoulders are naturally spread back, and the distance from the eyes to the desktop is about 35 cm.
During work breaks, you should always do natural lifting movements with breathing, raise your head or lean back for a rest every 10 minutes, so that your head, neck, shoulders and chest are in a slightly tense normal physiological curve state, and try to avoid excessive head and neck leaning forward or backward. Hips should fully contact the chair surface, and the back of the chair can be used to hold the lower back and have a short rest.
Cervical spondylosis is mostly middle-aged and elderly people, so the diet should be light and easy to digest, and greasy and heavy products should not be eaten. People with insufficient liver and kidney function can eat more medlar, chrysanthemum, sesame, longan and so on. , and avoid spicy food. People with blurred vision and tears should eat more foods containing calcium, selenium and zinc, such as bean products, animal livers, eggs, fish and mushrooms.
If you are tired sitting in front of the computer, you can let your neck do the "rice" action to exercise your muscles. Flying kites, swimming, playing badminton and yoga are all suitable sports, especially swimming, which can make the neck muscles move in all directions and is a good exercise for the cervical spine. Playing table tennis requires constant bowing, which is not suitable for high-risk groups of cervical spondylosis.
What are the exercises to exercise the waist? We will introduce you here. Waist is not suitable for your living habits and occupation, which has a lot to do with it. Once there is waist discomfort, you can often do the above exercises. If the situation is serious, go to the hospital in time.
What are the exercises to exercise the waist? ② Bend forward and stretch back, shoulder-width apart, with hands akimbo, and then do full waist flexion and extension for 5 times to 10 times. Try to relax your waist muscles during exercise.
Turn your hips slightly wider than your shoulders, put your hands on your hips and breathe evenly. With the waist as the central axis, the hips rotate horizontally clockwise first, and then counterclockwise in the same way. The speed is from slow to fast, and the rotation range is from small to large. Repeat this for 10 to 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.
Knock alternately, shoulder width apart, legs slightly bent, arms naturally drooping, fists clenched into half fists. 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 feet with your hands, and your legs can be slightly separated. 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 times to 15 times continuously. Be careful not to cross your legs when you bend forward, otherwise the effect will be bad. Old people or hypertensive patients should move slowly when bending over.
Arch bridge type, with legs flexed, feet, elbows and back of the head as fulcrums (5-point support), forcibly lifting hips, such as arch bridge type. With the progress of exercise, you can put your arms on your chest and exercise only with your feet and the back of your head as fulcrums (3-point support), and you can exercise 10 ~ 20 times each time.