How should the back muscles be exercised?

Lumbar muscle strain is very common among professional athletes. Nowadays, with the increasing pressure of social life, more and more young people are beginning to suffer from lumbar muscle strain. This may also be because many people do not pay attention to the exercise of their waist muscles during exercise. Therefore, if you want to exercise your back muscles, you need scientific methods, which can also help prevent the occurrence of these diseases.

Exercise abdominal muscles and back muscles

In daily life, you should strengthen the training and protection of the waist and back muscles and intervertebral ligaments, and strengthen leg strength training and flexibility training. You can regularly participate in Tai Chi, Wu Qin Xi, and aerobics exercises. These traditional fitness methods are beneficial for preventing lumbar muscle strain.

Flying Swallow

Lie prone with your arms on both sides of your body and legs straight. Then lift your head, upper and lower limbs upward with force, keeping your elbows and knees straight at all times, like a flying swallow. Repeat 20 to 40 times.

Supine Health Care

The patient lies on his back, first supporting himself with his feet, elbows and head on the bed, then straightening his waist, back, buttocks and lower limbs and slightly leaving the bed. When he feels tired, he returns to a calm supine position to rest. Repeat this method for about 10 minutes, once in the morning and once in the evening.

First of all, when it comes to exercise for diseases like lumbar muscle strain, the method that can be used is the lumbar muscle exercise health care method. In fact, this method is the supine health care method. The method is that the patient lies on his back, supports his feet, elbows and head on the bed, and then lifts his waist, back, buttocks and lower limbs off the ground. Each time, about 10 minutes, exercise once in the morning and evening every day.

The second is lumbar muscle training. For people with chronic strain, it is used to increase the training of the lumbar and back muscles, mainly the sacrospinal muscles. In fact, there are many ways to exercise the lumbar and back muscles, such as the flying swallow skimming the water and the dragonfly skimming the water, which are very good and effective ways of exercise in life.

Finally, you also need to massage the lumbar muscles in your daily life. If it is mild, massage by family members can be enough, but if it is serious, you need to ask a professional masseur to massage the lumbar muscles. At this time, regular massage can help relieve the symptoms.

Because the amount of exercise varies from person to person, don't blindly pursue quantity. The quality of exercise is more important. If you want to achieve results, you must complete it according to standard movements. If you cannot complete the task well, you can also find a fitness coach to help you, so that the effect will be faster. Also, you must persist, so that you can maintain long-term exercise effects.