What is the best exercise for lumbar bone hyperplasia?

The lumbar spine is the key point and support point for everyone's activities. It helps us complete a series of activities. Lumbar vertebrae bone hyperplasia is a common phenomenon in which the human body's organ structure degenerates with age. This phenomenon is widespread and there are many explanations for its occurrence, including excessive exercise. In any case, during this period, we should strengthen the exercise of lumbar vertebrae bone hyperplasia. Next, let’s talk about how to exercise for lumbar bone hyperplasia.

Exercise for lumbar bone hyperplasia: 1. Rub the waist repeatedly: Place both hands on the psoas major muscle on the same side, rub from top to bottom, and then from bottom to top repeatedly 10-15 times, until both sides of the waist feel warm.

2. Crawling training: The limbs are in a crawling position, and the waist is bent and lowered in turn. Then turn sideways and touch the left (right) foot with the left (right) hand, raise your hands and turn around, and finally put your hands on the ground and crawl. Do this for 30 minutes every day.

3. Flying Swallow Exercise: Lie prone on the bed, and lift both lower limbs alternately, lift both lower limbs at the same time, stretch and lift the upper body backwards, and lift both ends of the body off the bed at the same time. Do each of the above movements more than ten times and exercise for 30 minutes every day.

4. Body curling exercise: Lie on your back on the bed, and do hip flexion, knee flexion, sit-ups, or sit-ups followed by hugging your knees to your chest for more than ten times each. This exercise can be performed alternately with the flying swallow pose every other day.

5. Backward exercise: Walk backwards in the corridor or open space for about 30 minutes each time. This exercise is beneficial to improve the condition of the waist and back muscles, restore the physiological arch of the lumbar spine and the sliding of the facet joints of the waist, and help relieve facet joint adhesions.

6. Abdominal extension therapy: Do abdominal extension exercises dozens of times a day. On the one hand, it strengthens the waist and back muscles. On the other hand, it rotates and stretches the intervertebral space, fiber ring, and intervertebral ligaments, generating peripheral pressure, making it easy to retract the protrusions, and allowing the vertebral joints to return to their anatomical functional positions and achieve an adaptive state.

After reading so much, I hope you can absorb them and put them into practice during the process of degeneration of human organ structure. Such exercises are beneficial to all of us no matter what. They can not only enhance lumbar bone hyperplasia, but also exercise our body and enhance our physical fitness. It has only benefits and no harm.