Lumbar spine health exercise video tutorial

3 lumbar spine repair exercises to relieve lumbar pain and reduce fatigue

Movement 1: lumbar extension

Prone position, hands on both sides of the waist, support the ground, and then the elbows slowly straighten, lumbar spine to do the maximum range of backward stretching movement.

Movement 2: Lumbar Lateral Flexion

Stand straight, feet slightly apart and shoulder-width apart, one side of the hand slides down along the seam line of the pants, lumbar bending to the same side, lumbar spine to do the maximum range of lateral flexion movement, right and left back and forth alternately.

Movement 3: waist rotation

Standing leg forward, center of gravity forward, standing in front and behind the lunge, both hands forward flat, and the body was 90 degrees, one hand does not move, the other hand rotated backward, the head and the upper body to follow the same rotation.

These 3 methods not only allow the lumbar spine to get a full range of rest and relaxation, but also increase abdominal strength and lumbar spine core stability, so that the lumbar plate is more sturdy. However, it is important to note that if you already have a herniated lumbar disc, it is not suitable to have too strenuous or excessive exercise.

Frequent lumbar exercise can strengthen the lumbar back muscles, help maintain and enhance the stability of the lumbar spine, it will reduce the occurrence of some lumbar muscle strain, but also reduce the lumbar spine degeneration. Usually also pay attention to not long time bending activities, but also pay attention to the lumbar warmth, will be conducive to reduce the occurrence of lumbar diseases.

Air pedaling, lying on the floor, lower back close to the ground, hands on the side of the head arms open, legs up slowly pedaling bicycle action. Traditional curls, lie on your back on the floor, lower back close to the ground, hands on the side of your head and arms open, legs flat on the floor and bend your knees, lower jaw to the chest, contract your abs.

Sit-ups, lie on your back and bend your knees with your feet fixed, contract your abdominals, lift your shoulders, slowly roll your back and then slowly lean back. Lift the legs and roll the abdomen, lying on the floor, legs forward, so that the shoulder blades as far as possible to leave the ground, the lower back is close to the ground hands on the side of the head, arms open, legs up and the upper body into a ninety-degree angle, legs crossed knee joints slightly flexed, contraction of the abdominal muscles to lift the upper body.

Left and right bending movement, slightly apart from the two feet standing, hands above the head to hold, and then first to the left to make the whole upper body including arm bending, about bending thirty to 45 degrees, and then to the opposite side of the bending.