Boys exercise waist methods are five-point support method, small swallow fly, the waist of the forward flexion and backward extension, waist turn crotch pirouette, aerial bicycle and so on.
1. Five-point support: refers to the patient lying on his back on the bed, two knees bent, feet close to the bed, both sides of the upper arm at the same time on the bed, to the head, two feet, two elbows as a support point, the hips upward.
2. Swallow Fly: This exercise involves lying down on the bed, lifting the head, chest and lower limbs upward, using the lower chest and abdomen as the support point, like a swallow flying.
3. Lumbar forward flexion and backward extension: this refers to the exercise of separating the legs, shoulder-width apart, hands on the waist, slowly and steadily for the lumbar forward flexion and backward extension movement. After the exercise, the waist muscles should be relaxed.
4. Waist rotation: refers to the exercise legs open, slightly wider than the shoulder, hands on the waist, to the waist as an axis, according to clockwise and counterclockwise alternating waist level rotary movement, the amplitude of small to large, pay attention to the upper body to remain upright.
5. Air bicycle: refers to lying on the back on a hard cushion, hip flexion of about 90 degrees, do the air pedal bicycle action.
All the methods of exercising the low back muscles should be appropriate, 3 to 5 groups per day, each group of about 20 to 30 times, the specific can consult a professional physician or rehabilitator advice.