How to exercise the old man's waist? The old man is getting older, the waist and legs are certainly not as flexible as before, then, the old man waist bad how to exercise? The following small make-up will give you some exercise methods.
Elderly waist is not good how to exercise
1. turn waist
Standing on a flat surface, feet shoulder width apart, hands across the waist, adjust the breathing, to waist as an axis, the upper body to maintain an upright state, the crotch according to the clockwise direction of the horizontal rotation, and then according to the counterclockwise direction to do the same Action, even speed, not too fast too fierce, each do about 20 times.
2. Bend over
Standing, feet shoulder-width apart, hands across the waist, waist forward and backward about 10 times.
3. Punching the waist
Legs slightly bent, arms hanging down naturally, hands gently clenched into a fist, the waist in accordance with the clockwise and counterclockwise direction of the twist, the arms and then swing, one after another gently pounded in the waist and abdomen, 20 consecutive cycles.
4. supine bent knee hip
Doing this action, the use of control of their own body weight in the way to practice, up to the hip when exhaling, down to restore the inhalation, the action process should be uniformly slow, focus on the waist muscles to control their own weight. The whole action can do 4 to 5 groups, each group to do 20 to 30 a group, each week exercise 1 to 2 times can, absolutely not more practice.
5. rub kidney point method
Daily when lying down, sitting on the side of the bed, two feet down, undressing and loosening the closed air, tongue against the palate, the top of the eye, and shrinking the anus, with two hands to rub the two kidney point (second lumbar vertebrae, next to the opening of the one-inch five, about the waistband with the pants flat) around 120 times, such as to adhere to the exercise, the strong kidneys and strong waist will have benefits.
6. Traditional fitness
Traditional Chinese fitness art very much emphasizes the "waist as the axis", the waist activity as the basis of life, taijiquan, five birds, eight brocade, etc., are based on the activities of the waist. Commonly used methods are: twisting the waist and hips, pitching and stretching the waist, left and right bending the waist, bridge arching the waist, rotating the waist and turning the back, and so on.
7. Walking and jogging
These two sports should wear flexible sports shoes, head up and chest out, every day or every other day activities for about 30 minutes. It is recommended that post-lumbar spine surgery patients walk at a brisk pace, lumbar muscle strain and other degenerative lumbar spine disease patients should be limited in the time of activity, once the occurrence of low back pain symptoms should immediately stop the activity.
8. Walking backwards
Some elderly people use the exercise method of walking backwards, because walking backwards when the human pelvis tilt in the opposite direction of the normal forward, therefore, the lumbar muscle tension is relaxed and adjusted. In addition, walking backwards can also strengthen the back of the vertical spine muscles and ankle, knee joints around the muscle ligaments and cervical vertebrae and other parts of the blood circulation, to play a tendon, strengthen the role of bone.
9. Cycling
Cycling seat as low as possible, the handlebar higher. Cycling is most beneficial to patients with lumbar spinal stenosis, it can increase the width of the lumbar spinal canal and lumbar spine flexibility, and it is appropriate to adhere to about 30 minutes a day.
10, mountaineering
Mountaineering can exercise the thigh muscles and lumbar muscle strength, but overwork will increase the burden on the lumbar spine. Hiking should try to avoid the slope angle of the mountain road, should not carry heavy mountaineering. When hiking, you should intentionally make your abdominal muscles hard and your knee joints slightly flexed.
How to exercise the old man's waist is not good? The above is a small number of methods for you to introduce, the waist is not good for the elderly can follow to try to exercise.