How to do back muscle function exercise

Nowadays, many people are white-collar workers. They have to face a lot of work every day, and they all work on computers. This makes it easy for them to suffer from back muscle strain. In addition, they don’t exercise much, which can easily lead to the occurrence of some diseases, such as lumbar spondylosis, lumbar disc herniation, etc. Therefore, it is recommended that these people have time to exercise the back muscle function, which can slow down the condition and prevent the occurrence of these diseases. Here is an introduction: How to do back muscle function exercise?

Section 1: Lie on your back with your legs raised high, straighten your lower limbs, lift your left leg first, lift it 30 degrees from the bed surface, and hold for 30 seconds. Put down your left leg and lift your right leg, also keeping it at 30 degrees to the bed and hold for 30 seconds, then put down your right leg.

Section 2: Lie on your back with three points, focus on the occipital area behind your head and the heels of your feet, and lift your waist and hips off the bed at the same time, hold for 30 seconds and then put them down. This exercise has the same mechanism as the "Flying Swallow" and is less likely to strain muscles and ligaments.

Section 3: Lie on your back with your hands crossed behind your head, or cross your hands in front of your chest, push up with the pillow behind your head, lift your neck, shoulders and back off the bed, make sure you rely on the contraction of your neck muscles, and the requirement is met when the neck muscles become tense and harden, hold for 30 seconds and then put down.

Section 4: Lie on your back with your neck stretched out. Stretch your neck upward and backward as much as possible and lift your head and shoulders. Leave your head and shoulders off the bed and keep them in a straight line. The abdominal muscles should be tense and contracted to meet the requirement. Hold for 30 seconds and then put them down.

The above content introduces how to do functional exercises for the waist and back muscles. You can do these exercises frequently, which are very good for your waist and back. In addition, you should pay attention to protecting yourself when exercising, and avoid injuries due to exercise discomfort. When exercising, you can increase the amount of exercise from light exercise to normal exercise, and avoid excessive exercise.