How to exercise the waist?

People are more likely to have back pain as they get older. Some elderly people even experience leg and back pain every time they go up the stairs. In fact, as they get older, some elderly people become lazy and don’t like to go out for activities. If they can insist on doing some simple exercises and fitness, they can also relieve various physical discomforts. So how to exercise the waist? Let’s take a look at the exercise methods.

The waist is the strongest part of the human body and is an important part of coordinating the body's balance. The rotation, extension and flexion of the body require the support of the waist. Therefore, the health of the waist is very important. People with bad waists can try the waist protection and waist strengthening methods introduced by traditional Chinese medicine.

Waist protection exercise

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 slowly forward 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.

The above introduces the methods of protecting and shaping the waist in traditional Chinese medicine. If you have a bad waist, you can practice them. At the same time, you should also learn to protect your waist in daily life.

How to exercise the waist? In fact, this is also a question that many middle-aged and elderly people want to ask. Regarding the exercise methods for the waist, I have briefly introduced them to you above. In fact, older people should do some fitness appropriately. They can choose suitable fitness exercises according to their preferences and interests. Insisting on exercise will reduce the problem of waist pain.