What are the benefits of psoas muscle exercise?
Exercising the psoas muscle for 15 minutes a day, 3 times a week, can bring you three major benefits.
1. strengthening the muscles of the lumbar region, neck and shoulders, reducing the chance of lumbar injuries.
2. making the lumbar area more flexible, increasing mobility and endurance.
3. Relax the lumbar muscles and reduce pain.
What do I need to pay attention to when exercising?
1. If you have a history of previous lumbar trauma or other lumbar disorders, you need to consult your physician before you start lumbar muscle exercises.
2. Stretch slowly and avoid too abrupt changes in movement.
3, pay attention to your stretching action, within your ability to do these poses (to produce a slight stretching sensation can be, to avoid pain and other discomfort), adhere to 5 ~ 10 seconds, and then slowly return to the initial posture; if you feel muscle soreness when you first start to practice, you can reduce the time to hold the posture to 2 seconds, and then gradually increase until 5 ~ 10 seconds.
4. breathing deeply and slowly while you exercise.
5. In each exercise, a single exercise movement can be repeated 5~10 times, gradually.
Five-step exercise method.
1. Start slowly to a certain position that makes you feel mild muscle tension.
2, hold this position for 5 seconds.
3, return to the original.
4, relax for 2 seconds.
5, start again, repeat 3 to 5 times.
13 lumbar exercise method.
Increasing the flexibility of the lumbar muscles through stretching movements.
Increase the strength of the lumbar muscles through confrontation exercises.
A. Stretching exercises
(A) pelvic exercise method
Can stretch the abdominal and lumbar muscles, increase hip flexibility.
1, lying on his back, bending the knees, both knees inward, the soles of the feet on the ground or on the mat, the distance between the two feet the same width as the shoulders, hands on both sides of the body.
2, so that the waist close to the ground, so that the hips lean forward.
3, hold the position for a few seconds, and then relax.
4, repeat 5 times.
(B) single-leg stretching method
You can stretch your hips, lower back and buttocks muscles.
1, lying on your back, one leg bent, the surface of the foot on the floor or mat, the other leg can be straight.
2. Hold the bent knee with both hands and stretch it up to the chest in a continuous motion while your lower back and other knee are pressed against the floor.
3. hold this position for 5 seconds.
4, lower the active leg, resume the initial movement, and then relax.
5. Repeat on the same side of the leg five times.
6, the other side of the leg alternately.
(C) double knee chest exercise
This exercise can stretch the hips, buttocks and lumbar muscles.
1, lying on his back, knees flexed, the soles of the feet on the ground, hands on both sides of the body.
2, raise both knees to the chest, you can use your hands to gently pull both knees to the chest.
3. hold the position for 5 seconds.
4. lower both knees to the initial position and take a short break.
5, repeat 5 times.
(D) knitting twist (Pretzel)
Weaving twist to move your inner thighs and hips to get extended.
1, lying on your back, legs bent.
2, knock one foot to the knee of the other leg.
3, hold this position, and then stretch both legs together toward the chest.
4. hold the pose for 5 seconds.
5, relax and restore the posture.
6, change the other leg, repeat the pose.
(E) side-bending exercises
Side bending exercises to stretch the muscles of the side and back.
1, raise one side of the upper arm over the head, even the waist together to the opposite side of the side bend; the other hand can be crossed in the waist. Do not twist or stretch hard when bending sideways.
2, hold this position for 5 seconds.
3, return, both hands on the side of the body.
4, repeat 5 round trips.
5, switch to the other side, repeat steps 1 to 4 5 times.
(F) back stretching exercises
Back extension exercises can stretch your shoulders, back and hip muscles.
1, standing upright, feet shoulder-width apart, toes forward. Place the palms of both hands on your lower back.
2. Slowly inhale and inhale, allowing yourself to relax.
3. cross your arms, straighten your legs, exhale and lean your upper body back.
4. hold for 5 seconds.
5, slowly restore.
6, repeat 5 times.
(G) leg extension exercises
Leg extension exercises can stretch the rear thigh muscle group.
1, lying on your back, one leg flexed, the sole of the foot on the ground, the other leg straight.
2, the straight leg will be slowly raised until you feel a slight pulling sensation in the thigh. Hands can be placed behind the knee to help anchor and elevate the lower extremity of the movement. If your hands do not reach the knee, you can wrap the towel around the knee or behind the thigh and pull the towel.
3. hold the position for 5 seconds.
4. slowly lower the elevated leg to the floor and relax.
5, repeat the above action 5 times.
6, change the other leg, repeat the above actions.
Second, the intensity of the exercise
(A) waist exercise
Waist action can enhance the strength of the gluteus.
1, lying on his back, knees bent, feet slightly apart, the same width as the shoulders, the soles of the feet on the ground, hands on both sides of the body.
2, a little bit to raise the hips, do not arch the back. Be careful not to let your abdomen bulge out, so you can avoid arching your back. Keep the shoulders and knees in the same line.
3. Hold for 5 seconds.
4. Slowly lower the hips and recover.
5. Repeat 5 times.
(B) Incomplete sit-ups
Incomplete sit-ups can enhance the strength of the abdominal muscles.
1, supine, knees bent, the soles of the feet on the ground, the same width as the shoulders.
2, hands crossed in front of the chest, to ensure that your entire back on the ground. Raise your head and shoulders slightly off the ground, and slowly raise them until your shoulders are completely off the ground. It does not matter if the height of the lift is limited at first.
3. hold the pose for a few seconds, and with more practice, you can slowly hold the pose for 5 to 10 seconds.
4. slowly restore the posture.
5, repeat 5 times.
(C) arch back exercises
Arch back exercises (like a cat stretching) can exercise the muscles of the back and abdomen.
1, kneeling on the floor, hands on the ground, neck parallel to the ground.
2, by tightening the muscles of the abdomen and buttocks, arch the back and slightly lower the head.
3. Hold for 5 seconds.
4. Straighten your arms and let the arched back move toward the floor. Remember to distribute the weight of the body evenly over the hands and legs.
5. Hold the position for 5 seconds.
6. Repeat 5 times.
(D) reach exercise
Enough hands exercises can strengthen the shoulders and upper back muscles.
1, on all fours, with the neck parallel to the ground.
2. Extend one arm, be careful not to lift the head. Try to evenly distribute the body weight to both knees and the hand on the ground.
3. Hold for 5 seconds.
4. return.
5, repeat 5 times.
6, change the other hand, repeat the action as above.
(E) leg extension exercises
1, on all fours, neck parallel to the ground.
2, slowly extend one leg back parallel to the ground. Feet can be straight or bent, as long as you feel comfortable. Be careful not to let your lower back, head or abdomen sag when you extend your leg back. When doing this, make sure no one is behind you to prevent kicking.
3. Hold for 5 seconds.
4. return to the action and repeat 5 times.
5, change the other leg, repeat the exercise as above.
(F) sliding wall exercises
Sliding wall exercises can enhance the strength of the waist, hip and leg muscles.
1, standing upright, back against the wall, feet apart at shoulder width, hands on both sides of the body. Head in a neutral position, the two faces.
2, back along the wall slowly slide down until your knees are bent at 90 °, as if sitting on a stool. If you can not descend to this level for the time being, you can practice sliding to half the height.
3. hold for 5 seconds.
4, slowly even legs, to return to the initial position.
5. Repeat 5 times
Conclusion.
The vast majority of people will have low back pain in their lifetime. But low back pain can be prevented, and degenerative changes in the spine and intervertebral discs can be pushed back. Methods of prevention include
Exercising the lower back to make it more flexible.
Maintaining good posture and developing good habits with the back in general.
Avoiding accidents and trauma.
Be sure to lose weight if you are overweight.