What is the best way to exercise your back muscles?

The waist is the most important part supporting our body. If there is a problem with our waist, our life will become very unhappy. Long-term sitting and bending over can cause passive stretching of the muscles and ligaments in the waist and back, resulting in decreased elasticity, strain, and strength. Then preventing and exercising the lumbar muscles are essential things in our lives. Let’s learn about it together with the editor below.

Swallow Flying Method: Lie on your stomach with your hands behind your back. Push your chest and head up so that your head and chest leave the bed. At the same time, straighten your knees and push your thighs back to leave the bed. Maintain this position for 3 to 5 seconds, then relax your muscles and rest for 3 to 5 seconds. This is one cycle.

Flying Swallow Method: Lie on your stomach with your hands behind your back. Push your chest and head up so that your head and chest leave the bed. Maintain this position for 3 to 5 seconds, then relax your muscles and rest for 3 to 5 seconds. This is one cycle.

Three-point support method: Lie on your back, remove the pillow, bend your knees, lift your abdomen and buttocks as high as possible, and rely on your head and feet to support the weight of your body. After lifting to the highest point, maintain this position for 3 to 5 seconds, then relax your muscles and rest for 3 to 5 seconds. This is one cycle.

Five-point support method: Lie on your back, remove the pillow, bend your knees, lift your abdomen and buttocks as high as possible, and rely on your head, elbows and feet to support the weight of your body. After reaching the highest point, maintain this position for 3 to 5 seconds, then relax your muscles and rest for 3 to 5 seconds. This is one cycle.

Precautions

1. You should choose an exercise method that suits you and don’t force yourself. For older people, it is best to have a family member to protect them when they first start practicing, and then practice on their own after becoming proficient. When practicing the support method, if it is difficult to support with the head, you can switch to back support.

2. The number and intensity of exercise vary from person to person. You can practice more than ten to a hundred times a day, divided into 3 to 5 groups. Do it step by step and increase gradually; if you feel back pain or discomfort the next day after exercise, you should reduce the amount of exercise appropriately or stop exercising;

3. Do not exert force suddenly during exercise to prevent sprains;

4. If you are experiencing an acute attack of low back and leg pain, this exercise is not suitable.

There are many ways to exercise the psoas muscles. As long as you persist, your waist strength will definitely be improved. In daily life, regular back and waist muscle exercises can help maintain and enhance the stability of the spine, thereby delaying the process of spinal strain and degeneration, and effectively preventing the occurrence of low back pain. For your own health, everyone must take care of their body.