How to exercise the back muscles

The waist in the human body is an important part that supports our body. If the waist is not strong enough, it will cause damage to the waist. It may even cause discomfort in the waist when working or studying for a long time. At this time, it is easy to cause lumbar muscle strain. You need to exercise your waist and back muscles. Let us learn how to exercise the waist and back muscles.

1. Waist flexion and extension exercise: Stand with your feet shoulder-width apart, hands on your hips, and get into a ready position. Then do full flexion and extension of the waist four times each, and try to relax the waist muscles during the exercise.

2. The waist rotation exercise posture is the same as before. The waist rotates clockwise and counterclockwise once, then from slow to fast, from large to small, alternating clockwise and counterclockwise for eight times each.

3. When doing the "Flying Swallow" exercise, you can lie prone on the bed, remove the pillow, put your hands behind your back, slowly and forcefully lift your chest and head off the bed. At the same time, straighten your knees and push your thighs backwards to lift them off the bed. Continue this exercise for about 5 seconds, then relax your muscles, lie prone again on the bed, and rest for 3 to 5 seconds as a cycle before continuing to exercise. Proceed step by step, generally do 20-30 each time, and practice 1-2 times a day. This method is commonly known as "Little Swallow Flying". For people with weak psoas muscles or obesity, the above method is more strenuous and some alternative methods can be used. For example, it would be easier if you only lift your head and chest without lifting your lower limbs.

4. "Bridge Pose": Exercise with the "five-point support" method. Lie on your back on the bed, remove the pillow, bend your knees, support the bed with your elbows and back, lift your abdomen and buttocks upward, and rely on your shoulders, elbows and feet to support the weight of your entire body. Continue for about 5 seconds, then relax your waist muscles, put down your buttocks and rest for 3 to 5 seconds as one cycle.

5. Add targeted physical therapy, such as pull-ups, chest expansion exercises, push-ups, squats, Tai Chi, health gymnastics, etc.

After reading this article, I believe everyone has a basic understanding of how to exercise the waist and back muscles. In fact, the most important thing is to add some targeted physical exercises, such as Tai Chi or squats. These are better ways of exercise, and they also save time without having to go to the gym all the time for exercise.