What is the back muscle functional training method?

Long-term sitting and bending over will cause strain in the waist and back muscles, and reduce elasticity, strain, and strength. It will lead to hypertrophy of the yellow ligament, herniated disc, etc., which will cause low back pain and radiating pain of sciatica in the lower limbs. Regularly exercising the back muscles can help maintain and enhance the stability of the spine, thereby preventing the occurrence of diseases and effectively preventing the occurrence of low back pain.

Steps/Methods

>01 Flying Swallow Method: Lie on your stomach with your hands behind your back. Push your chest and head up so that your head and chest leave the bed. At the same time, straighten your knees and push your thighs back to leave the bed. Maintain this position for 3 to 5 seconds, then relax your muscles and rest for 3 to 5 seconds. This is one cycle.

>02 Flying Swallow Method: Lie on your stomach with your hands behind your back. Lift your chest and head up so that your head and chest leave the bed. Maintain this position for 3 to 5 seconds, then relax your muscles and rest for 3 to 5 seconds. This is one cycle.

>03 Three-point support method: Lie on your back, remove the pillow, bend your knees, lift your abdomen and buttocks as high as possible, and rely on your head and feet to support the weight of your body. After lifting to the highest point, maintain this position for 3 to 5 seconds, then relax your muscles and rest for 3 to 5 seconds. This is one cycle.

>04 Five-point support method: Lie on your back, remove the pillow, bend your knees, lift your abdomen and buttocks as high as possible, and rely on your head, elbows and feet to support the weight of your body. After lifting to the highest point, maintain this position for 3 to 5 seconds, then relax your muscles and rest for 3 to 5 seconds. This is one cycle.

Precautions

You should choose an exercise method that suits you and don't force yourself. For older people, it is best to have a family member to protect them when they first start practicing. After they become proficient, they can practice on their own. When practicing the support method, if it is difficult to support with the head, you can switch to back support.

People with low back pain must pay attention to moderation when exercising, and must not exercise excessively. The frequency and intensity of exercise vary from person to person. You can practice more than ten or hundreds of times a day, and can be divided into 3-5 groups. This is how we proceed step by step. Increase the frequency of exercise gradually, and do not exert sudden force during exercise to avoid sprains. If you are experiencing an acute attack of low back and leg pain, this exercise is not suitable.