What are the waist stretching exercises?

Waist stretching exercises are very important, especially if you sit for a long time, the lumbar spine will feel more painful and sore. Therefore, we should pay attention to doing some waist stretching exercises in our spare time, but we must pay attention to the correct method, because if the method is incorrect, it will cause other damage to your lumbar spine health in the process, so the following will introduce these waist stretching exercises in detail.

1. Breathe

A reasonable breathing method can help you concentrate and find the correct exercise parts, achieving twice the result with half the effort. Avoid rushing into recovery exercises for strain injuries; take a deep breath first, then complete a static resistance while slowly exhaling.

2. Soothe the neck

A. Side neck

Key points of the movement: Look straight ahead, keep your torso still, and slowly lean your head to one side (you can choose to use the same-side hand to add force depending on your own situation), hold for 8 to 10 seconds and then slowly return to the original position.

TIPS: Don’t hold your breath during exercise, concentrate on the stretched muscles and feel their movement.

B. Pressure head

Action essentials: This action can effectively stimulate the trapezius muscles and the muscle tissue between the shoulders and neck. As shown in the picture, place your hands behind the sides of your head, and then slowly push your head diagonally downward to the extreme point—then use your head to exert force to "push" your hands back to their original position.

TIPS: Fully feel the confrontation between your head and hands during the process.

3. Strengthen waist strength

A. Back pressure

Action essentials: Stand with your feet shoulder-width apart and hold onto the table with your hands. Use your abdomen to touch your thighs - during this process you must straighten your waist, lift your hips, lower your waist, and bend your knees slightly - oscillate slowly several times at the maximum displacement.

TIPS: This movement is not easy to perform. If conditions permit, you can ask your family or colleagues to help hold your waist.

B.Swans look up

Key points of the movement: This movement is borrowed from Pilates and is effective in strengthening the waist, so it is also called "a required course for office workers." As shown in the picture, lie flat on the ground, place your hands on both sides of your shoulders, slowly tighten your spine and abdomen and lift them up (do not use your hands to "support" your body) until your arms are straight.

Have you learned the above waist stretching movements? In fact, it is relatively easy and simple. If you can follow these methods and steps, I believe you can achieve the stretching effect and relieve the lumbar pain. Moreover, these stretching movements are very suitable for office workers.