The flexibility of the body is very important, and a flexible waist can effectively prevent lumbar sprain. If there is lumbar muscle strain, what exercise can be used to relieve it? Please follow my steps and look at the following contents, hoping to help you.
1, turn back and play back
Ready posture:
Open your legs, shoulder width apart, relax, slightly bend your legs, naturally droop your arms, and make a fist with your hands half closed.
When you are active, turn left and then right. The arm naturally swings back and forth with the left and right rotation of the waist. With swing force, alternately tap the waist and abdomen with both hands in tandem, and the strength can be determined as appropriate. Turn your waist left and right once, and do it 30 ~ 50 times according to your condition and your own situation.
Step 2 turn your hips and carry your waist
Ready posture:
Open your legs slightly wider than your shoulders, relax your muscles, put your hands on your hips and breathe evenly.
When doing activities, the hips turn left first, then move forward, right and backward, and make a horizontal circular motion around the central axis of the waist. Turn your hips once, you can do 15 ~ 30 times as appropriate, and then do the same action in the opposite direction, and the rotation range can be gradually increased. The upper body should be basically upright, the waist should move with the rotation of the crotch, and the body should not lean forward and backward too much.
3. Climb your feet with both hands
Ready posture:
Stand upright and relax, and your legs can be slightly separated.
When doing activities, first raise your arms, then lean back, and lean back as much as possible, then pause for a moment, then bend forward, move your hands down, touch your feet as much as possible, and pause for a moment to restore your upright posture. If you do this once, you can do 10 ~ 15 times continuously. When the body bends forward, don't bend your legs, bending will affect the effect. Old people or hypertensive patients should move slowly when bending over.
How to prevent lumbar muscle strain
1, make your body stronger.
If you want to prevent lower back injury, you must take physical exercise. Experts suggest swimming, cycling or cross-country skiing. Swimming is an ideal fitness exercise, which can enhance the strength of the body's main support muscles.
Step 2 do waist stretching exercises
The flexibility of the body is very important, and a flexible waist can effectively prevent lumbar sprain. This is a kind of sports activity and treatment method popularized throughout the country. Its basic waist stretching movements are: facing the wall, stretching limbs, leaning forward until both hands touch the wall. Slowly bend your abdomen toward the wall, bend your waist inward, and then relax. Repeat 5 times. However, doctors also said that improper stretching exercise may also bring negative effects. Therefore, if you have a problem with your waist, you should turn to an expert and ask him to recommend stretching exercises suitable for you.
3. Pay attention to the way of handling things.
The main reason of lumbar sprain is that the handling of objects is too heavy or the handling method is not suitable. When carrying things, it is easy for you to lose your balance, with your arms straight, your knees bent and your waist straight, so that your leg muscles bear the main pressure. Therefore, we should pay attention to the method of carrying things, and it is best to ask someone for help for overweight objects.