How to train waist flexibility?

Maybe those of us who often like to practice dancing have very flexible waists, which can help us to dance more beautifully. Maybe many of us are not particularly clear about how to train the flexibility of the waist. We can do some splits exercises, which can help us to shape the flexibility of the waist. Let me explain in detail how to train the flexibility of the waist.

Waist flexibility exercises

(1) Forward bending: It is mainly used to practice the ability and flexibility of the waist to move forward. Specific method: Stand with your legs together, straighten your knees, clamp your legs together, cross your fingers, straighten your hips, raise your hands, and face up. Then bend your upper body forward with your palms pressed as close to the ground as possible, your knees straight, your hip joints flexed, and your waist and back fully stretched. Relax your hands and bend your elbows to hold your heels tightly on both sides of your feet, keep your chest close to your legs, and fully stretch your waist and back. Continue for a certain period of time and then relax and stand up. You can also turn your waist to the left and right when your hands touch the ground, and touch the ground outside your feet with the palms of your hands to increase the flexibility of turning left and right when your waist stretches.

Key points of the movement: Stand straight with your legs and knees straight, chest out and waist bent, fully stretch your waist and back, and keep your chest and legs close together.

(2) Backward waist swing: mainly used to practice the flexibility of the waist moving backward. Specific method: Stand with your feet together, support yourself with one leg, and stretch your other leg straight up and backward.

Swing, at the same time, straighten both arms, and do a backward swinging motion as the body bends backward, so that the waist and back are fully compressed and the front of the lumbar spine is fully stretched:

Key points: Swing your legs and bend your upper body backward at the same time; support your legs with your knees straight. Bend your head and arms backward to perform coordinated swinging movements.

The above-mentioned methods of how to train the flexibility of the waist provide us with good guidance and suggestions. They are all very good methods summarized by some experts and scholars, but we must persist in them for a long time and never give up halfway. We cannot achieve good training results if we fish for three days and dry the net for two days.