Exercising your lumbar muscles for 15 minutes a day, 3 times a week, can bring you three major benefits.
1.Strengthening the muscles of the lower back, neck and shoulders and reducing the chance of lumbar injuries.
2.Make the low back more flexible and increase 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 sudden 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 just started to practice, feel muscle soreness, you can reduce the time to hold the posture for 2 seconds, and then gradually increase until 5 ~ 10 seconds.
4.Breathe deeply and slowly while you exercise.
5, in each exercise, a single exercise action 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, restore.
4, relax for 2 seconds.
5, start again, repeat 3 to 5 times.
12 lumbar exercise methods that will.
Increase 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, supine, bend the knees, both knees inward, the soles of the feet on the ground or on the mat, the distance between the feet with shoulder width, 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 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 upward to the chest in a continuous motion, while your lower back and the 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 5 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) braided twist (Pretzel) braided twist to move your inner thighs and hips to get extended.
1, lying on your back with your 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 posture.
(E) side-bending exercises side-bending exercise 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 forked in the waist. Do not twist or stretch hard when side bending.
2, hold this position for 5 seconds.
3, restore, both hands placed 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 extension exercise back extension exercise can stretch your shoulders, back and hip muscles.
1, upright, feet apart at shoulder width, toes forward. Place the palms of both hands on your lower back.
2, slowly inhale and inhale, allowing yourself to relax.
3, both arms crossed, legs straight, exhale, upper body backward.
4. hold for 5 seconds.
5, slowly restore.
6, repeat 5 times.
(G) leg extension exercise leg extension exercise can stretch the rear thigh muscle group.
1, lying on his back, one leg flexed, the sole of the foot to the ground, the other leg straight.
2, will straighten the leg 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 action as above 5 times.
6, change the other leg, repeat the above actions.
Second, the intensity of the exercise
(A) the waist exercise waist action can enhance the strength of the gluteal muscles.
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 lift 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 straight line.
3, hold for 5 seconds.
4, slowly lower the hips and recover.
5, repeat 5 times.
(B) 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 abdominal and hip muscles, arching the back and slightly lowering the head.
3, hold for 5 seconds.
4.Stretch out your hands 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.
(C) enough to reach the hand exercises can enhance the strength of the shoulders and upper back muscles.
1, on all fours, with the neck parallel to the ground.
2.Extend one arm, taking care 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, restore.
5, repeat for 5 times.
6, change the other hand, repeat the action as above.
(D) leg extension exercises
1, on all fours, neck parallel to the ground;
2, slowly extend one leg parallel to the ground back. Feet can be straight or bent, as long as you feel comfortable. Be careful not to let your waist, head or abdomen sag when you extend your leg back. When doing this, make sure no one is behind you to prevent kicking injuries.
3, hold for 5 seconds;
4, restore the action, and repeat 5 times;
5, change the other leg, repeat the exercise as above.
(E) slide wall exercises slide wall exercises can enhance the strength of the waist, hip and leg muscles.
1, upright, back against the wall, feet apart with 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 are temporarily unable to descend to this level, you can practice sliding to half the height.
3, hold for 5 seconds.
4, slowly even the legs and return to the initial position.
5, repeat 5 times.
(F) not full sit-ups not full sit-ups can enhance the strength of the abdominal muscles.
1, supine, bent knees, 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. Lift 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 as practice increases, you can slowly hold the pose for 5 to 10 seconds.
4. slowly restore the posture.
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 discs can be pushed back. Methods of prevention include.
Exercise the waist to make it more flexible; l usually maintain a good posture and develop good habits with the waist; l avoid accidents and trauma; l if overweight, be sure to lose weight.