Waist pain is the situation most of the office people encounter, especially those who sit and have less movement. Here are 8 simple stretching movements, extremely effective to soothe or prevent this situation.0: 00/4: 24 Lightweight belts are usually in a few days or weeks. It can be considered chronic when lasting more than three months. In both cases, maintaining physical activity and regular muscle strain can help relieve pain, prevent recurrence prevention
. 8 stretching moves below you can do it at home easily, without supporting device.1. Pull the knee on your chest pulling knees to your chest can help stretch the lower back muscles, reduce stretching and pain
The performance: lying on your back, stretching your legs, pulling each knee close up to the chest until you feel The lower back is slightly stretched. Keeping the knee must apply to the chest for 30-60 seconds, ensuring that the lower legs, hips and backs are relaxed. To make this stretching movement harder, simultaneously put both knees up Chest for 15-20 seconds. Make this movement 3 times, 30 seconds away apart. Rotate the body to stretch the body can help reduce stress at the waist. It also works core muscles, including abdominal muscles, back muscles and muscles around the pelvis. The performance: Lying on their backs, fully expanding his arms to both sides, the palms face down. The knee is up, heading towards the chest, gently rolling both knees to each side and holds for 15-20 seconds. Repeat 5-10 times for each side.3
Cat posture - Cow: Cowchemia - Cat is a useful exercise that increases flexibility and stress reduction in the lower back and core muscles. Pillows, shoulders and two knees are expanding with hips. Back of the back by pulling the navel towards the spine side, relaxing the head forward. This is the cat part. Keep in 5-10 seconds. You will feel slightly tense in the lower back. Return to the start position. Raise the head and let the pelvic bone forward, curling back. This is the cow. Keep in 5-10 seconds. Repeat the cat-cow movements 15-20 times. You can also do this exercise when sitting on the chair: Feet on the floor and put your hands on your knees, very ideal to dynamic This stretching effect at work.4. Lifting Pot Frame Pelvic Forksheet Exercise is a simple but effective way to release their backdrops and maintain their flexibility. Performance: Lie on your back, arms put on both sides, shrinks Put under the floor. Gently puff up the lower back and push the stomach. Push the pelvis on the side of the ceiling at the same time tightening the abdominal muscles and buttocks. Keep in 5-10 seconds. Start with 10-15 times daily, ascending to 25-30.5. Sitting with a flat tendon lying behind the thigh is said to be common causes of back pain and injury. Folding a sitting move forward will stretch stilts to reduce stress and release the stress for the spine. Performing: Sitting on the floor, two legs stretching, the foot erect. Lifting forward, holding straight, the stomach refluxes close to the thighs, the hands grabbed the feet. You will feel stretched in the back of the legs and bottom back. Keep in 30 seconds, break 30 seconds and repeat 3 times. Gradually can increase the time to retain or reduce the time between stretches.6. Rotate the bending editor Folders help stretch the lower back and buttocks. The implementation: Lying to the right, stretching both legs. Fold the left leg, hook the back of the right knee. Tighten the left knee with the right arm. Put your left hand behind the neck. Slowly rotate the upper part to the back by touching the shoulder blade on the floor until you feel the back under a slight stretch. Keep in 3 seconds. Repeat the rotation movement 10 times and change the side.7. The bridge posture supports the use of foam rollers or rugged cushions to perform this movement. It helps extract the lower back through the supported height. Performance: Lie on your back, anti-foot foot to the foot on the floor. Hips up and put a porous roller or pillow cushion firmly under your hips. Completely relax the body to the support of the floor and foam roller or rugged cushion. Keep in 30 - 60 seconds and repeat 3 - 5 times, break 30 seconds between the half. You can increase the tension in the lower back by expanding one or both legs from the bending position.8. Supported abdomen: Similar to supported bridge exercises, this abdominal exercise uses a rolled towel to squeeze the lower back through supported height. Performance: Roll towels or blankets and set horizontal. Lie on starring for the hip bones to press the towel or blanket. Turn your heads to both sides and relax the body completely. Keep this position in 1-2 minutes and repeat 1-3 times, break 30 seconds between the Hieps. Readers See more videos are being interested . Dịch vụ:
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