That is to say, sedentary people and healthy people can effectively exercise their waist muscles by practicing swallow-like back bending, while patients with lumbar processes and people with forward pelvis may aggravate the injury.
Therefore, in the following actions to strengthen the lumbar spine, the latter two actions should be done according to their own situation. In the process of action, we should implement it selectively and abandon it selectively. Although the action is good, it may not be suitable for everyone.
Action 1: Hold the board for 40-60 seconds.
Bend over, put your arms under your shoulders, bend your elbows, elbows and feet, support your body in a straight line from head to toe, keep your whole body tight, keep moving and breathe evenly.
Action 2: Kneel and swallow for 20-30 seconds.
Kneeling posture, legs together, hips sitting on heels, chest out and abdomen in, hands stretched back, upper body leaning forward to keep moving and breathing evenly.
Action 3: Prone diagonally 16-20 times.
Bend down, lift one arm and the opposite leg to the highest point, pause for a while, return to the initial state, lift the other arm and leg, and keep them relaxed.
Action 4: Kneeling bird stretching 16-20 times.
Lie prone with your left hand and right knee on the ground. Put your right hand and left knee on your chest, and at the same time extend your right hand and left foot far away. Keep your back straight and don't let your waist collapse. After the pause, return to the initial state, change sides to tighten the abdomen and keep the body stable.
Action 5: The cat stretches 10 times.
Bend over, arch your upper back with your hands and knees, lower your head, lower your chest to the lowest level, raise your head and relax.
Action 6: Push-ups 12-20 times.
Bend down, put your hands on your sides and stand to the highest point, pause a little, and feel the muscles on both sides of your spine tighten when you stand back to the initial state.
Action 7: Lie prone from both ends 12-20 times.
Bend down, lift your arms and legs to the highest point at the same time, pause for a while, return to the highest point of the initial state, and feel the contraction of muscles on both sides of the spine and the squeezing feeling of your hips.
The above actions can be done 3-4 times a week, according to your own situation in turn, don't be too reluctant, often insist, and your ability will gradually become stronger.