People who sit and stand for a long time, the lumbar spine is under too much pressure, and the psoas muscle has been in a tense state for a long time. It will cause chronic lumbar muscle strain and lumbar disc herniation.
The easiest way to prevent lumbar spine disease is to avoid staying in the same position for a long time, maintain moderate exercise and adequate rest.
The following introduces a set of “lumbar spine maintenance exercises”, which can be done once during work intervals and persisted for a long time, which can effectively prevent lumbar muscle strain.
Press and push the waist
The essentials of the action: Stand up, make a fist with both hands, use the index finger to the metacarpophalangeal joint, touch the uppermost segment of the lumbar vertebra that can be reached by the hand, inhale When pressing vertically toward the abdomen, after feeling soreness, keep the metacarpophalangeal joints from leaving the body surface, while pressing, keep the waist straight, from top to bottom, press and push while straightening the waist and walk down until the sacrum. Press and push 3 times from top to bottom.
Notes: Press first, push later, and your waist will straighten up with the push.
Turn waist in sitting position
Movement essentials: Sit upright, take the left side as an example, hold the upper part of the left chair back with the left hand, and hold the left hand with the right hand Fix the outside of the leg, turn the waist to the left to the maximum, stop for 10 seconds, and turn left and right alternately 10 times.
Notes: Keep your body upright and keep your legs in place when turning your waist.
Hold up and stretch your waist
Movement essentials: Sit upright, cross your hands and fingers, when inhaling, palms up, lift up to the top of your head, and follow With the lifting action, the body stretches upwards, and stops for 1 second after reaching the limit; when exhaling, the body falls to one side, and when it reaches the limit, it stops for 1 second.
Notes: You can only do left and right lateral flexion after lifting up and feeling the waist stretch.
Climb the feet with both hands
The essentials of the movement: Sit upright, bend forward, put the front chest as close to the thighs as possible, and grasp the two ankles with both hands down Joints, stop for 5 to 10 seconds to the maximum, and do 10 consecutive times.
Notes: The knee joint can be flexed 90 degrees or straightened to increase the difficulty.
The above four movements are simple and easy to master. Long-term practice can effectively relieve the fatigue of the waist and help to adjust the joints and muscles of the waist.
Source: China Traditional Chinese Medicine News