What are some exercises for lumbar spine training?

The lumbar spine is a very important part of the human body. It carries many life activities of the human body. For example, the simplest actions such as standing, raising arms, and lifting things all rely on the work of the lumbar spine. It can be seen that a strong lumbar spine is very important for a person. There are many ways to get a strong lumbar spine, and exercise is one of them. So, what are the exercises for exercising the lumbar spine? Please see the introduction below.

The specific methods of exercising the lumbar spine are as follows:

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

Turn your hips and 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.

Tap alternately with your legs open, 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.

Stand upright and relax your body with your hands on your feet. You can separate your legs slightly. Raise your arms first, then lean your body backward 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.

Lie on your back in the bridge position on the bed with your legs bent. Use your feet, elbows and the back of your head as fulcrums (5 points of support) and lift your hips up like an arch. As the exercise progresses, you can place your arms in front of your chest and use only your feet and the back of your head as fulcrums (three-point support) to exercise. You can exercise 10 to 20 times each time. Patients with cardiovascular and cerebrovascular diseases should practice this exercise with caution.

There are many ways to exercise the lumbar spine, and the ones introduced above are not only simple to understand, but also very convenient to practice. Therefore, you might as well follow these steps in your daily life. As you persist step by step and day by day, you will definitely feel the changes in your lumbar spine. Then you will be able to take on many things and create a better life.