Don't underestimate this action, any joint warm-up starts with rotation. Rotate slightly, from small circle to big circle, step by step, about 15 turn, change direction and repeat.

Second, back bend

The difference between warm-up before training and relaxation after training is that warm-up is a "dynamic" action to warm up your corresponding parts, while relaxation after training should be a "static" and some "cooling" actions. Toe outward, exhale when bending back, and hold the waist with both hands and "push" forward, from small to large, about 15 times. Flexibility is also important.

Third, forward bend

Of course, after the back bend, you have to bend forward. The biggest function of lumbar spine is "bending". Knee slightly bent (otherwise stretching is the back of thigh), hands folded across the middle of leg, the range is also from small to large, "try to stretch backwards", feeling that the lower back is fully "dynamically stretched". Repeat about 20 times.

Fourth,

The last step: wake up from the side bend, and what should be bent before and after is also bent, and the rest is your "side waist". If you are about to practice some obvious "side chain" movements, such as advanced flag raising, advanced one-handed pull-ups and advanced one-handed push-ups, it is very necessary to warm up your side waist. Dynamic action, each side is about 15 times, and the last time can be kept at the highest point for 5 seconds.

The injury of bad warm-up posture to the waist.

1, squat down

When squatting too hard, or using incorrect squatting posture, it is easy to strain the waist.

It is suggested that when squatting, your legs should work together to support your body, and your head, chest and knees should be at the same angle. The posture of squatting is most beneficial to the health of the waist. Right foot in front, left foot in back, legs close to the ground, right foot on the ground, calf perpendicular to the ground, left heel lifted, sole on the ground.

2. Half lying down

Nowadays, young people are busy with work, and the most enjoyable thing after work is lying on the bed or sofa, playing mobile phones and reading books. However, in the semi-supine position, due to the lack of adequate support, it will change the original curvature of the lumbar spine, increase the gravity on the intervertebral disc, and induce disc herniation.

Physiological curvature of lumbar spine is normal. Under normal circumstances, the stress points of the lumbar spine are generally at the positions of waist 4 and 5 and sacrum 1. In the semi-supine position, the lower back is suspended, the lumbar spine is folded and unsupported, the weight of the upper body is all pressed against the lumbar spine, and the muscles and ligaments are in a relaxed state. Without the original fixation, the spine is easy to deform, the physiological curvature becomes straight, and the intervertebral disc connecting the lumbar vertebrae will protrude over time.

It is recommended not to read for more than 15 minutes before going to bed, or change to a posture in which one leg bends and the other leg straightens, and exchange after a few minutes to avoid muscle fatigue caused by pressure concentrated on one point.

Step 3 sit down

People spend more time sitting than walking in their lives. Many people think that sitting is a kind of rest, but it is not for the lumbar spine.

When people lie flat, the pressure on the lumbar intervertebral disc is the least; When standing, the weight of the head, trunk and upper limbs is finally transferred to the arch of the foot; When sitting forward, the weight of the head, trunk and upper limbs is concentrated in the lumbar spine, and there is only a single support point. At this time, the pressure on the lumbar intervertebral disc is the greatest. Sitting askew, the front bow and back will lead to lumbar muscle strain, spinal curvature and other problems.

It is recommended that people sit with their backs straight and make a 90-degree angle with their thighs. The center of gravity of the head and lumbar spine should be perpendicular to the ground, and the waist should be supported. A good cushion should protrude in the middle, with a circular transition from top to bottom and a certain hardness. When there is no cushion, the chair surface should be filled in the buttocks, so that the lumbar spine can rely on it. Never hang in the air.

4. Station

Common incorrect standing postures mainly include chest flexion and neck contraction, shoulders drooping, and the abdomen will protrude for balance, so that the upper body's strength will press on the lumbar spine, which will easily oppress the spine and peripheral nerves and affect the cardiopulmonary function.

For a long time, it is easy to have backache, long bone spurs or slippage in the lumbar spine, and the knees are more prone to aging.

It is recommended to stand with a straight waist. From the side, the ears, shoulders, hips, knees and ankles should be in the same line, and the pelvis should lean forward slightly.

Step 5 mention

Many people like to use a portable heavy object, which is easy to damage one side of the lumbar muscle and cause pain.

It is recommended to share the weight with both hands when lifting things, so that the lumbar spine can be stressed evenly. You can't lift heavy things, because brute force hurts your waist the most, and it's best to use tools to carry heavy things.

Step 6 bend

Bending down to take things and wearing shoes directly puts a lot of pressure on the lumbar spine.

It is suggested to find a chair to sit down, or squat down and wear shoes to avoid lumbar injury. Bending down to carry heavy objects will make the lumbar spine very "injured". You should squat down and hold the object firmly, and then stand up slowly.

Stiff muscles haven't relaxed yet. When you get up, you can lie on your side, then support your upper body with your hands, then move your feet out of bed and put them on the floor, and get up slowly.

Reference source People's Network-Beware of waist diseases caused by these waist injuries: