How to exercise your back?

The health of the waist is related to the important part of the human body. The health of the waist affects our body activities. People with waist problems should pay special attention to protecting their waist and strengthen waist care. The waist is the strongest part of the human body and plays a very important role in the body's balance. People's body rotation, extension and flexion cannot be separated from the support of the waist, so the health of the waist is particularly important. A bad waist has a particularly great impact on people. So how to exercise if you have a bad waist? Let’s take a look at the methods of waist protection introduced by traditional Chinese medicine.

Stand with your feet shoulder-width apart, and place the backs of your hands on the two kidney points on the lower back (below the transverse process of the second lumbar vertebra, about 4.5 cm away from the midline of the back). While regulating your breathing, walk forward slowly with your feet.

Taking the right foot forward as an example, when the right foot is in front, the heel is on the ground, and the toes are raised, the waist and hips should be relaxed, and the front of the body should be slightly tilted to the right front.

The method to coordinate with breathing is: when the right heel is on the ground and the toes are raised, do two "inhale" movements in a row. The center of gravity of the body slowly moves to the right leg and right foot. When the center of gravity falls on the right foot, keep the foot flat, touch the ground with the left toe, and lift the heel. When turning to face the left and rear, make an "exhale" movement. When practicing this posture, "inhale" slowly and "exhale" even slower. After finishing breathing, turn your body forward to return to its original position, using natural breathing methods, and never hold your breath. “Inhale” – “Inhale” – “Exhale” – “Plain”. "Ping" means returning to the natural breathing state, which can also be called "rest". Breathe continuously according to the above breathing process, practice repeatedly, with 9 breathings as a round. After completing a round, take a break and then do it again. Return to a relaxed standing position and the exercise is complete.

Waist strengthening exercise

1. Sit with your knees straight.

2. Hold your knees with both hands, pull them towards your chest, and put your head against your knees.

3. Raise your head and exhale through your mouth. When you are done exhaling, inhale through your nose.

Repeat items 2 and 3 5-7 times.

4. Lie on your back with your eyes closed. Clench your hands and place them on both sides of your body. Exhale through your mouth and inhale through your nose.

5. Exhale through your mouth, stretch your hands forward with your palms facing down, lift your upper body, and bring your hands as close to your feet as possible. 6. After exhaling, close your mouth, inhale through your nose, lean your upper body backward, and return to the original position.

Many people have waist problems due to work reasons. Protecting the waist is a care method needed by many modern office workers. The editor introduces Chinese medicine waist protection and waist shaping methods that you can try when you are resting. Don’t be too tired in daily life and pay attention to the combination of work and rest. You must pay attention to waist care in daily life, otherwise you will have bigger waist problems when you get older. The editor hopes that everyone can have a healthy waist.