Exercise the muscles of the waist and back
To achieve a healthy spine and strong back muscles, it is necessary to persist in appropriate exercise. Below are several effective exercises for exercising the waist and back muscles, combined with appropriate massage and stretching, which can help maintain spinal health.
1, Push ups
Push ups are a classic full body exercise that can effectively exercise the lower back muscles, arms, chest muscles, and other areas. By using both arms to support the ground, the muscles in the abdomen, legs, and waist and back need to cooperate to fully exercise the entire muscle group.
2, Sit ups
Sit ups are a classic exercise aimed at the abdominal muscles, but they can also exercise the lower back muscles during exercise. This movement requires first lying on the ground or a yoga mat, placing both hands on the head, then lifting the body upwards and trying to bring the chest as close to the knees as possible. At this time, the waist and back muscles will be fully stretched and exercised.
3, Flat support
Tablet support, also known as "insert board" in the fitness industry, is a full body exercise that mainly utilizes abdominal and lower back muscles, making it very suitable for exercising lower back muscles. This action requires support from both arms and feet
Follow the ground, keeping parallel, while paying attention to the tightening of the fascia and lower back muscles. Persist in 3-5 groups, each group lasting about 30 seconds.
4, Move in place
Simple stationary movements can also effectively exercise the lower back muscles. This movement can be done with regular brisk walking or slow walking, while paying attention to abdominal compression and keeping the waist and back straight. During walking, the muscles in the waist and back can be moderately contracted and stretched to achieve the effect of exercise.
5, Yoga scoliosis
Yoga scoliosis is a classic yoga movement that can help strengthen the flexibility of the lower back muscles. In this movement, the body can be bent to one side, the head can be turned to the other side, and the arms can be extended or bent along the body. This not only helps to stretch muscles, but also stimulates organs and improves the body's internal immunity.
6, Massage traction
In order to better protect the spine and lower back muscles, it is also necessary to massage and stretch on top of the movements. Massage can promote blood circulation in muscles, reduce fatigue, and regulate muscle tension; Pulling can effectively stretch joints and muscles, promoting flexibility and stability of the body.
The above are several effective exercises for exercising the waist and back muscles. Persisting daily will help improve them
The strength and flexibility of the waist and back muscles ensure the health of the spine. It is important to maintain correct posture and breathing during exercise to reduce the risk of injury. Beginners are advised to exercise under the guidance of a professional coach.
