How to stretch waist muscles?

The waist muscles are very important to the human body and it can be said that the core strength of the human body is generated through the waist. In people's daily lives, many things require the use of waist muscles. Many people pay more attention to their waists and exercise them through some exercises. Before exercising the waist muscles, you need to stretch the waist muscles. So how do you stretch the waist muscles?

Stretching method:

1. Stand horizontally with your feet shoulder-width apart, head up and chest out, then do side raises and bends to stretch the large muscles of your waist, 4 to 8 beats on each side.

2. Use yoga-style sideways bending to stretch your waist, which will lead to stretching of the muscles on the bottom side of the waist. This will have a better effect. Do 4 and 8 beats on each side.

3. Bend over and put your fingers or toes on the ground to stretch the waist and back muscles, which is the abdominal and back exercise, 4 and 8 beats on each side.

4. Lean over and touch your toes with your back hand to stretch your waist. This exercise can mainly practice the longitudinal stretching of the waist, 4 to 8 beats on each side.

5. Use a fitness ball to relax your back. Lie flat on the fitness ball and stretch your waist muscles. This mainly stretches the front waist muscles, that is, the abdominal muscles. Just do it for about 1 minute each time, and do it several times.

6. Pull-ups are a waist-stretching exercise. This exercise uses your own gravity to stretch the waist muscles longitudinally. Just hang for 10 seconds and do 8 to 12 sets.

Wrong exercises for lower back pain

Wrong exercise method 1. Bend over and touch your toes

This action will put a great burden on the spine, intervertebral discs, and ligaments, and over-stretch the waist muscles, which is harmful to people with low back pain.

Wrong exercise method 2. Sit-ups

Sit-ups strengthen your core, or abdominal muscles, but most people tend to use their gluteal muscles more when doing sit-ups. Furthermore, sit-ups put a lot of pressure on the discs within your spine. Many people who go to the gym to exercise will suffer from back pain due to muscle strain. Never do this kind of exercise.

Professor McGill, who has been a professor of spinal biomechanics at the University of Waterloo in Canada for 30 years, once pointed out in an interview with the BBC: "There are still many "stupid exercises" in the gym, such as sit-ups, which often cause back pain."

Wrong exercise method 3. Supine leg raise (use with caution)

The supine leg raise can be used to work the core or abdominal muscles. However, lying on your back with your legs together and raised places particularly high demands on your core muscles. If your core muscles are weak, this exercise can make back pain worse.