Swallow flying practice video tutorial

Swallow flight exercises are as follows:

Standing posture, shoulder translation backward, arm gently backward, palm flat, palm opposite or backward, simulating the action of folding wings when swallows dive. Move forward slightly with the waist bottom as the center, and slightly "lift the abdomen" from the side. 50 times in the morning and 50 times in the evening.

First, the flying swallow movement

Flying swallow is one of the best ways to exercise back muscles, which can strengthen the strength of back muscles, especially erector spinae, and prevent waist injury. To do the flying swallow exercise, you must avoid the acute pain period in remission.

Swallowing exercise has a great load on the lumbar spine. If you need less intensity exercise, you can use the five-point support method of arch bridge exercise. To do the flying swallow exercise, you must avoid the acute pain period in remission. Patients with lumbar disc herniation should put a pillow under their abdomen when doing swallowing exercise.

Second, the operation method

The stretching and traction action adopted in Little Yin Fei exercise can effectively improve the toughness and strength of the waist, make the waist support the load of the upper and lower parts of the body for a long time, and keep the human body full of energy for a long time. This principle is the same as the toughness of the pole, and it can pick heavy objects. Small stretching and traction actions use the principle of pole to increase the toughness and elasticity of the body.

If you are tired from sitting for a long time at work, you should stand in the same place or get up to find a place, raise your neck, hold your head high, protect your waist with your hands, or make an extended lifting posture, then lift your hips slightly, tighten your waist and stand on tiptoe at the same time. The whole process is slow, and finally the feet slowly recover to the ground and the waist is relaxed. Pause for 2-3 seconds and repeat the operation for 2-3 minutes.

Third, pay attention

If you feel pain, discomfort, stiffness, etc. At the waist after exercise, exercise should be reduced or stopped appropriately to avoid aggravating symptoms. If necessary, it is necessary to consult an expert to evaluate the lumbar spine. In addition, some patients with lumbar bone structure destruction only show low back pain in the early stage, and the symptoms are not relieved or the condition is aggravated after self-rehabilitation exercise, so we must be cautious.