How to exercise if the old man's waist is not good
1. Twist your head
Stand on the flat ground, with your feet shoulder-width, your hands akimbo, breathe evenly, take your waist as the axis, keep your upper body upright, rotate your crotch horizontally clockwise, and then do the same action counterclockwise at a constant speed, not too fast or too hard, for about 20 times each.
bend down
Stand with your feet shoulder-width, hands akimbo, waist bent forward, and spread out about 10 times each.
Slap the waist
The legs are slightly bent, the arms are naturally drooping, the hands are lightly grasped into fists, the waist is twisted clockwise and counterclockwise, the arms are swung accordingly, and the waist and abdomen are gently slapped in tandem for 20 consecutive cycles.
4. Lie on your back, bend your knees and stand up your hips
When doing this action, practice by controlling your weight, exhale when hips are up, and inhale when squats. The movement process should be even and slow, and you should concentrate on controlling your weight with your waist muscles. The whole exercise can be done in 4 to 5 groups, each group can do 20 to 30, and you can exercise 1 2 times a week. Never practice more.
5. Knead Shenshu point.
Every day, when lying on your back, you should sit on the bed, with your feet drooping, unbutton your clothes and hold your breath, touch the upper jaw with your tongue, lift and retract your anus visually, and rub two Shenshu points (under the second lumbar vertebra, one inch and five minutes apart, about the same as your belt) with your hands for about 65,438+020 times. If you can keep exercising, it will definitely be good for strengthening the kidney and waist.
6. Traditional fitness exercise
China's traditional body-building exercises emphasize "waist as the axis" and regard waist activities as the foundation of life. Tai Ji Chuan, Wuqinxi and Baduanjin all focus on waist activities. The commonly used methods are: twisting the waist to the hip, pitching and stretching the waist, bending left and right, arching the waist in a bridge shape, turning the waist to the back and so on.
7. brisk walking and jogging
When doing these two sports, you should wear elastic sports shoes, hold your head high and exercise for about 30 minutes every day or every other day. It is suggested that patients with lumbar degenerative diseases such as fast walking after lumbar surgery and lumbar muscle strain should limit their activity time and stop their activities immediately once they have symptoms of low back pain.
8. Walking backwards
Some old people walk backwards, because the tilt direction of human pelvis is opposite to the normal walking direction, so the tension of waist muscles is relaxed and adjusted. In addition, it can also strengthen the blood circulation of erector spinae, ankle joint, muscle ligament around knee joint and cervical vertebra, and play a role in relaxing muscles and activating collaterals and strengthening bones.
9. Ride a bike
When riding a bicycle, the seat should be as low as possible and the handle should be higher. Cycling is most beneficial to patients with lumbar spinal stenosis. It can increase the width of the lumbar canal and the flexibility of the lumbar spine, and it is appropriate to persist for about 30 minutes every day.
10, mountaineering
Mountaineering can exercise the strength of thigh muscles and lumbar muscles, but overwork will increase the burden on the lumbar spine. When climbing a mountain, you should try to avoid the mountain road with large slope angle, and you should not carry heavy objects when climbing a mountain. When climbing a mountain, the abdominal muscles are deliberately exerted, and the knee joint is slightly flexed.
How to exercise if the old man's waist is bad? These are some methods that Bian Xiao introduced to you. Old people with bad waist can try to exercise according to them.