How to exercise waist flexibility

Young friends who like dancing, if they have not received dance training since childhood, will inevitably encounter the problem of insufficient waist flexibility when they first start dancing. Everyone should know that dancing requires relatively high body flexibility, especially the flexibility of the waist. If the flexibility is not enough, the body will appear very stiff. So how do you exercise the flexibility of your waist? Let’s find out together!

1. Lateral waist stretch: Sit cross-legged, raise left arm, bend head, neck, shoulder, chest, and waist to the right in turn, extend left hand to the top of the head, with upper arm by the ear, open chest as far as possible, and keep right forearm as close to the ground as possible. Stretch the left side waist and squeeze the right side waist. Same on the right side.

2. Chest and waist stretch: Kneel on both legs, put your hands behind you and support the ground, with your arms perpendicular to the ground, relax your head and neck backwards, lift your thoracic spine, and expand your chest to the maximum extent.

3. Lower back stretch: Kneel on both legs, let your hands hang naturally by your side, bend your head, neck, shoulders, chest, and waist backwards in turn, and slowly move your hands backward and downward until you grab your heels or ankles. Push your hips up, lift your lumbar spine, and breathe evenly.

4. Curl up to recover: Kneel down, bend forward, hug your knees with your hands, curl up, and try to touch your knees with your forehead. Each time you finish stretching your lower back, do a forward recovery to relieve the pressure on your lower back. You will feel much more comfortable and it will be more beneficial to the health of your lumbar spine.

5. Waist training steps:

1. Face forward, stand with your arms straight and vertical to your sides;

2. Raise both arms upwards, shoulder width apart, and lead the head and eyes from top to back;

3. The head, eyes and arms move backward actively, leading the shoulders, chest, waist and hips to move backward in sequence, forming an arc shape;

4. Pull the trunk and limbs apart fully, step the legs down, and stretch the arms;

5. Stay in the arc position for a while, usually 4 to 8 eight beats.

The above content briefly introduces several small movements to exercise waist flexibility. Friends who like dancing may wish to try them in their free time. These movements are mainly focused on exercising the flexibility of the waist, which can effectively help exercise the waist and relieve the pressure on the waist. After persisting for a period of time, there will be significant results!