What exercises are suitable for the waist?

Nowadays, many people sit all the time when they work, especially some white-collar workers. They spend most of the day facing the computer. Long periods of sitting cause bad waist conditions. Some people may even suffer from lumbar diseases in serious cases. In the early stages, the condition can be improved by correcting their sitting posture and doing some exercises. However, it will be difficult in the later stages. Next, I will tell you what exercises are suitable for the waist.

1. Bend forward and stretch backward

Stand with your legs shoulder-width apart, hands on your hips, and then steadily bend and extend your waist 5 to 10 times each. Try to relax your waist muscles when exercising.

2. Hip rotation

Stand with your legs slightly wider than your shoulders, put your hands on your hips, and regulate your breathing. With the waist as the central axis, the hips first make horizontal rotation in a clockwise direction, and then make the same rotation in a counterclockwise direction, with the speed increasing from slow to fast and the amplitude of rotation from small to large. Repeat this 10 to 20 times. Make sure your upper body remains basically upright, your waist moves with the rotation of your hips, and your body does not lean forward or backward excessively.

3. Alternate tapping

Stand with your legs shoulder-width apart, legs slightly bent, arms hanging naturally, and hands half-clenched. Turn your waist to the left first, then to the right. At the same time, the arms swing naturally back and forth as the waist turns left and right, and using the force of the swing, the hands tap the waist, back and lower abdomen alternately, one front and one back. The amount of force can be determined as appropriate. Do this for about 30 times in a row.

4. Hands climbing feet

Stand upright and relax your whole body, your legs can be slightly apart, first raise your arms, then lean your body backward, try to lean back as far as possible. Pause for a moment, then bend forward and move your hands down until they can touch your feet as much as possible, then pause for a moment and return to the original position. This can be done 10 to 15 times in a row. Note that when you bend your body forward, your legs should not be bent, otherwise the effect will not be good. The elderly or patients with high blood pressure should bend more slowly.

Because the waist is very easy to be injured when doing exercise, so everyone should pay more attention when exercising. For example, you should be very careful when doing some exercises that can easily hurt your waist. Don't do too much exercise in normal times, as your body may not be able to bear it for a while. When exercising, you should proceed step by step. If the amount of exercise is large, it is best to work in groups.