Strength exercises
(A) jerk exercise
The waist movement can enhance the strength of the gluteal muscles.
1. Lie on your 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 your shoulders and knees in the same line;
3, hold for 5 seconds;
4. Slowly lower the hips and recover;
5, repeat 5 times.
Incomplete sit-ups
Incomplete sit-ups can enhance the strength of the abdominal muscles.
1. Lie on your back, bend your knees, the soles of your feet on the ground, the same width as your shoulders;
2, hands crossed in front of the chest, 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 doesn’t matter if the height is limited at first;
3, hold the pose for a few seconds, as practice increases, you can slowly hold the pose for 5 to 10 seconds;
4, slowly restore the posture;
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, the 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, hands straight, so that the arch of the back towards the floor movement. Remember to distribute the body weight evenly to the hands and legs;
5, hold the position for 5 seconds;
6, repeat 5 times.
(C) enough hands exercise
Enough hand exercises can enhance the strength of the shoulders and upper back muscles.
1.Four limbs on the ground, the neck and the ground parallel;
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, restore;
5, repeat 5 times;
6, change the other hand, repeat the action as above.
(D) leg back extension exercise
1, limbs on the ground, the neck and the ground parallel;
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 also, the original action, and repeat 5 times;
5, change the other leg, repeat as above exercise action.
(E) sliding wall exercises
Sliding 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 present view;
2, back along the wall slowly slide down until your knees are bent at 90 °, as if sitting on a stool. If you can’t descend to this level for the time being, you can practice sliding to half the height first;
3, hold for 5 seconds;
4, slowly even legs, resume 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;
Maintain a good posture and good back habits;
Avoid accidents and trauma;
If you are overweight, make sure to lose weight.