Lumbar vertebrae is not good can you do yoga, suitable for lumbar vertebrae difficult to jump exercises?
- Suitable for lumbar vertebrae that are not easy to jump?
- People with bad waist, how to exercise and strengthen their waist safely?
Suitable for lumbar vertebrae that are not easy to jump?
If the lumbar spine is not good, you can choose some low-impact exercise, such as water exercise, yoga, Pilates and so on. These exercises can reduce the impact on the lumbar spine and enhance the stability of the core muscles and waist.
In addition, you can try some lumbar health exercises, such as lumbar traction exercises, waist stretching exercises, etc., to help alleviate lumbar discomfort. But before starting any new exercise, it's best to consult your doctor or professional coach to make sure you choose the right way to exercise.
Hello, if the lumbar spine is not good, it is best to avoid high-impact sports, such as jumping, rope skipping and so on. Here are some exercises that are not good for the lumbar spine:
1. Walking: moderate walking is a low-impact aerobic exercise that can improve cardiopulmonary function and metabolic rate, while putting less pressure on the lumbar spine.
two。 Yoga: yoga can enhance the stability and flexibility of the core muscles, while relieving stress and tension in the waist. Choose yoga exercises that are suitable for lumbar problems, such as cat style, bridge style and so on.
3. Swimming: swimming is a systemic low-impact exercise, which puts less pressure on the lumbar vertebrae and joints, and can exercise the muscles of the whole body.
4. Cycling: cycling is a low-impact aerobic exercise with relatively low pressure on the lumbar vertebrae, which can improve cardiopulmonary function and muscle strength of the lower extremities.
5. Slow dance: choose some low-impact dance forms, such as jazz dance, tango, etc., you can exercise through the dance movements and reduce the pressure on the lumbar vertebrae.
No matter which sport you choose, please do it under the guidance of a professional to ensure the correctness and safety of the exercise.
People with bad waist, how to exercise and strengthen their waist safely?
The waist is an important part of the core strength of the human body. it can be said that the waist and abdomen are the core hub connecting the movements of the upper and lower extremities of the human body. Problems with the waist are generally caused by several aspects: first, lumbar muscle strain; second, sedentary; third, sudden or sudden force; fourth, external force impact; fifth, long-term lumbar muscle group powerless stimulation; sixth, the waist is not fully warmed up before exercise, and so on.
The fundamental reason for the functional deterioration of the waist is that the waist, or abdomen, are all very important hubs and require strong and long-term support to maintain the operation and force of the whole human body and maintain the center of gravity and balance of the whole body. The main aspect of functional degradation is to ignore or despise the role of long-term physical exercise, or simply do not believe that physical exercise can help the human body function better, especially when a person is getting older. the bones, joints and muscle ligaments of the human body are most in need of strength maintenance, otherwise the human body will have sudden lumbar and abdominal strain and sprain due to the poor extensibility of the ligaments and muscles around the joints and bones.
People with bad waist must strengthen physical exercise. The selected items can be swimming, cycling, jogging and hiking. At the same time, they should strengthen systemic muscle group strength training, and they can also take targeted waist strength training. But before training, you must activate the waist and abdominal muscle groups, first let the muscles get excited, and stretch the waist and abdominal muscles for flexibility. At the same time, we should not neglect to use weightlifters for heavy weight training in your injured waist in order to prevent weightlifters from wearing strength training belts to protect their waists due to accidental injuries. this special strength training waist belt can safely protect the waist from strain and sprain during heavy weight training. it can also help strength trainers to enhance the stability and balance of the waist and abdomen. Lumbar strength training should follow the principle of long-term and gradual progress, and constantly change the training means and methods, so that all muscle groups of the waist and abdomen can be developed harmoniously, so that the waist can be better protected from sports injury. or avoid sports injury as much as possible.
Remind me: during the period of acute lumbar muscle strain and lumbar disc prolapse, it is generally not recommended to do exercise, because in the mild load of the spine and rapid twisting, it is easy to cause the injury and rupture of the fibrous annulus, but make the condition more serious. So it's not recommended!
The bad waist here is due to long-term work, which may lead to chronic lumbar injury or lumbar muscle strain, causing physiological soreness and pain. A situation like this can be recovered through proper exercise and recuperation, but not in haste. Exercise can only be improved step by step.
Exercise is to improve the contractile tension of the psoas muscle, promote the smooth circulation of the lumbar microcirculation, make it have strong maintenance and contribute to the physiological function of the spine, so as to achieve the purpose of improving and strengthening the waist.
The direction of waist training is exactly the opposite of abdominal exercise, when exercising abdominal muscles, the upper body or legs are bent forward (such as all kinds of belly curls); while when exercising the waist, you must do reverse bow movement back, so as to stimulate the psoas muscle. The recommended actions are as follows:
One. Walk backwardsWalking backwards can also improve waist comfort and increase the tension of waist muscles. When walking backwards, relax the waist and maintain a straight and unstiff balance; when your feet fall back, you need to land on your toes first and your heels on the back. you should not bend your calves too much upward and keep your body balanced.
2. Plate braceStatic exercise. The prone body is stretched out on the mat, the big and small arms are bent and fixed into a 90 °angle, and the forearms of both hands are used to support the whole body. in the process, the feet are straightened, the abdomen is tightened, and static support is used for 3 minutes as a group.
Three. Gluteal bridge actionLying on your back on the mat, the legs flexion slightly wider than the shoulders, the heels step on the ground to lift the buttocks until the thighs are in a straight line with the body, and the upper back supports the ground when the buttocks fall, but the buttocks hang in the air.
Four. prone swallow flying actionLie prone on the mat with your arms (forward or together) and legs stretched naturally, with the abdomen as the fulcrum and the upper body and lower limbs lifted off the ground at the same time. Repeated movements, mainly to exercise the endurance of the waist.
Five. rear leg pressBack to the support, hands on the waist or one hand on the next object, the left leg supported on the ground, the right foot lifted and put the instep on the support (appropriate height), the foot is straight, the upper body flexion frequently do leg pressing movements. Change your legs and continue to practice after 2 minutes.
The waist is not good, the common lumbar muscle strain, lumbar disc herniation and so on. Of course, kidney disease can also cause waist discomfort, such as kidney stones, glomerulonephritis, kidney cysts, and pre-uremia. This is a more serious situation!
The waist is not good here, generally refers to the top two cases. These two situations are generally not suitable for strenuous exercise! Especially when it comes to strenuous exercise of the waist, such as sit-ups, plate support, etc., as well as some abdominal muscle exercise is not suitable!
In addition, there are some sports that do not seem to have much to do with the waist, but do serious damage to the waist, such as weight-bearing exercise, running, swimming, all kinds of balls (except the old man's fitness ball), all kinds of dancing and so on!
Although the waist is not good, it is not suitable for some strenuous exercise, but the waist is not good for sedentary, lying, standing and so on! Because the human waist bears all the weight of the upper body, maintaining a posture for a long time will form a sense of pressure on the waist, resulting in poor blood circulation, resulting in a bad waist. This is what traditional Chinese medicine says that if it doesn't work, it will hurt.
There is also a situation that can cause waist disease, that is, long-term strenuous exercise, such as athletes, fitness coaches, and some people who are keen on fitness, and workers who have been engaged in heavy work for a long time, such as farmers and migrant workers.
Since both stillness and movement can cause waist discomfort, what kind of exercise is suitable for people with waist discomfort? That is the exercise between movement and movement-walking slowly, walking is the best! Moreover, the time should not be too long. Adjust the exercise time independently according to your own situation! You can get up and walk every time you sit.
Finally, people with a bad waist should not sleep in a soft bed. Try to sleep on a plank bed.
What's wrong with your waist? A group of yoga sequences to increase strength and relieve waist discomfort
Many people choose yoga in order to improve their backache, but in the course of practice, they always hear them say, "I feel so painful when practicing this and that pose."In fact, when practicing the asana, the focus of the asana, the strength point is not done correctly, causing the force point to be transferred to the waist, which may lead to waist discomfort.Today, Xiao Jia recommends to you a set of yoga sequences to enhance your strength and relieve waist discomfort.
1. Lower dog style
Stand ready, inhale, back extended, body perpendicular to the ground, exhale, starting from the hips, let the upper body forward and down, hands on the ground
Inhale, extend the back again, take the right foot and left foot one step back, both feet are the same width as the buttocks, hands push half of the body back, feet on the ground, breathe smoothly, eyes look to the ground, back, head in a straight line
two。 Inclined plate type
Starting with pose 1, lower dog pose, inhale, raise your head, exhale, move your center of gravity forward, your arms are perpendicular to the ground, and step on the ground in front of your feet.
Body, head, back, legs, in an oblique straight line, abdominal tightening, navel looking for spine, do not collapse hips, keep 5 groups of smooth breathing
3. Sitting forward flexion
In the pose 5 crane enter, exhale, land on your feet, slowly sit on your hips on the ground, straighten your legs and sit on the ground.
Inhale, straighten your back, exhale, lean down, grab your feet with both hands, keep your head down, relax your upper body, and keep several groups breathing smoothly and naturally.