Lying twist yoga, the method of low back function exercise?
The method of low back function exercise?
There are many kinds, but one of the better ways is to strengthen the function of low back through core muscle training.
Core muscle group training is a good way to exercise low back function.
The core muscle group includes muscles such as the abdomen, back, buttocks and hips, which work together to support and stabilize the spine and maintain balance and posture.
By strengthening the training of core muscles, the stability and strength of low back can be improved and the occurrence of low back pain can be reduced.
In addition to core muscle group training, there are other ways to exercise low back function, such as correct posture and posture to avoid staying in the same posture for a long time, and appropriate amount of aerobic exercise, such as brisk walking, swimming, etc., to enhance cardiopulmonary function; low back stretching and relaxation exercises, such as bridge stretching and cat stretching, can help relieve tension and pain in low back muscles.
The comprehensive use of these methods can effectively exercise and protect the function of low back.
Low back exercise is very important for maintaining good health and preventing diseases such as lumbar spondylosis. Here are some ways to exercise your low back function:
1. Push-ups: push-ups are a simple and effective way to exercise low back muscles. At the beginning, lie on the ground with your hands as wide as your shoulders and palms down, then push your body up with the strength of your waist and back muscles, and then slowly put it down.
two。 Sit-ups: sit-ups are a way to exercise the abdominal and low back muscles. Lie on the ground first, put your hands next to your ears, then roll up the upper body with the strength of your waist and back muscles, and then slowly put it down.
3. Stretching exercises: stretching exercises can help enhance the flexibility and flexibility of the low back muscles. For example, when standing, raise your hands, bend your body back, gently touch your toes with your arms, or sit on the ground, bend one leg, straighten the other, and then gently bend forward so that your hands touch the straightened feet as much as possible.
4. Swimming: swimming is a kind of systemic exercise, and it is also very effective for the exercise of low back muscles. When swimming, you should pay attention to maintain the correct posture and minimize the bending and torsion of the waist.
5. Yoga: yoga can help enhance the flexibility and balance of the body, as well as exercise the low back muscles. For example, feline, lower dog, triangle and other yoga movements can exercise low back muscles.
No matter which exercise method you choose, you should pay attention to gradually increase the intensity and frequency to avoid overwork and injury. At the same time, if you have low back disease or other health problems, you should consult a doctor or professional fitness instructor for advice.
How to raise your head?
Raise your head and practice in the following ways
1. While pressing the weight against the handlebar, quickly screw back the throttle. By moving the weight and closing the throttle, the front wheel sinks down substantially. At the end of the movement of the body and closing the throttle, the moment the front wheel begins to protrude upward, begin the next action, stretch the waist back hard, and pull up the handlebars through both arms.
Raising your head is a skill that needs to be practiced, which can be practiced through the following steps.
First, find a flat place, then look up and look forward.
Then, slowly tilt your head back until you feel the neck muscles stretch.
Then slowly lower your head forward until you feel the neck muscles tighten.
Repeat this for a few seconds at a time until you feel the neck muscles become more flexible and strong.
Finally, you can try to lean your head back and hold it for a few seconds, then slowly lower your head forward until you can tilt your head up. Through unremitting practice, you can gradually improve your ability to raise your head.
To practice raising your head, you must first strengthen the strength and flexibility of the neck muscles. You can do some simple exercises, such as tilting the neck back and forth, turning left and right, and so on. In addition, try using a yoga ball or a cervical pillow for neck stretching and relaxation.
It is also important to maintain correct sitting and standing posture to avoid prolonged bow or excessive use of eyes. In addition, pay attention to maintain a good sleep posture and pillow choice to avoid excessive pressure on the neck. Sticking to moderate exercise and correct posture can help you practice tilting your head.