Back muscle training method

As people's lives become better and better, their lives are also becoming busier and busier. People are often busy with work, socializing, and going out for fun, and have no time to exercise. Especially with the advent of the Internet age, the way of working has changed a lot. People often sit in front of computers for a long time. This way of working puts a great burden on people's shoulders and necks, so there are more and more patients with cervical spondylosis. Experts have found that the best way to treat cervical spondylosis is to exercise the neck and back muscles. So what are the methods to exercise the neck and back muscles?

1. Wrestling Bridge

Function: Functional training that combines lower back, leg, abdominal and neck training.

Action: Lie flat on the mat with the soles of your feet on the ground, and use your head to support the weight of your upper body; push the ground with your feet to lift your waist and hips off the mat, so that your body is in a straight line, and keep your head and feet supporting the weight of your entire body. Continue until exhaustion, generally 20 to 60 seconds per set. If you have received basic wrestling training, you can shake your neck back and forth to increase the firmness of your neck when it is under pressure.

2. Fitness ball version of wrestling bridge push-up; Fitness ball bridge push-up: Lie on your back on a fitness ball, stretch your arms backward to fully stretch your back, and gradually transition to supporting your head on the fitness ball, keeping your body balanced throughout the process.

3. Boxing swing step

Function: This is a training method derived from boxing, which can improve your back muscle flexibility, dodging ability and core strength.

Action: Pull a rope or wooden pole to chest height. Move forward by swinging your body left and right along the direction of the rope or wooden pole. That is, the head swings from one side of the rope to the other side through a squatting movement, and then swings back, while the body continues to move forward. Start training slowly, then speed up once you've mastered the movements. Move forward 10 meters as a group.

What are the methods to exercise the neck and back muscles? After looking at the ones introduced above, I think you already know how to do it. The exercise of the neck and back muscles is very suitable for the general public, whether it is the elderly or men and women, the exercise of the neck and back muscles is very feasible for everyone. With the development of society, people often neglect back exercises when exercising. Through the exercise of the neck and back muscles, people's mental temperament can not only be improved, but also cervical spondylosis can be effectively prevented.