1.What do I need to pay attention to when exercising?
(1) If you have a history of previous back trauma or other back problems, you need to consult your physician before you start your back muscle exercise.
(2) Stretch slowly and avoid too sudden changes in movement.
(3) Pay attention to your stretching movements, do these poses within your ability, hold them for 5-10 seconds, and then slowly return to the initial position; if you feel muscle soreness when you first start practicing, you can reduce the time you hold the position to 2 seconds, and then gradually increase it until 5-10 seconds.
(4) Breathe deeply and slowly as you exercise.
(5) In each exercise, a single exercise action can be repeated 5-10 times, gradually.
2, five-step exercise method.
(1) start slowly to a position that makes you feel mild muscle tension.
(2) hold this position for 5 seconds.
(3) restore.
(4) relax for 2 seconds.
(5) Start again and repeat 3-5 times.
(1) Increase the flexibility of the lumbar muscles through stretching movements.
(2) increase the strength of the lumbar muscles through confrontation exercises.
3, stretching exercises
(1) pelvic exercise method.
(2) single-leg stretching method.
(3) double knee chest exercise.
(4) Braided twist.
(5) side-bending exercises.
(6) back extension exercises.
4.Strength exercises
(1) back-raising exercises.
(2) Incomplete sit-ups.
(3) arch back exercises.
(4) reach hand exercise.
(5) leg back extension exercise.