Fitness yoga movements strengthen abdominal and back muscles

When doing housework, many people often experience soreness and even back injuries due to incorrect posture or excessive exertion. Today, Xiaobian will introduce you to several yoga movements to strengthen the abdomen and back to help you avoid injuries.

Today, I will strengthen the abdominal and back exercise for everyone. The muscles have been strengthened, which can increase the strength to support the bones, making it less likely to be injured! The following are the exercises brought by Xiaobian. I hope everyone will be helpful.

Abdominal and back strengthening action 1:

1. Lie flat on your back, bend your legs, and place your feet firmly on the ground to prepare.

2. Place your hands above your thighs, slowly lift your head and shoulders off the ground in turn, slide your hands along your thighs to your knees, then slowly relax, return to your supine and lie flat to rest.

Abdominal and back strengthening action 2

1. Lie flat on your back and bend your knees, your heels as close to your hips as possible, and rest your hands on your lower back. At this time, gently tap the back of your head to keep the normal curve of the cervical spine. Remember not to let the cervical spine become straight. Try to see if you can put your fingers through the bottom of the neck. If there is "no room at all", remember to raise your chin slightly (but don't lean back too much).

2. Tighten the abdomen, slowly lift the buttocks and back off the ground with your thighs, and open the thoracic spine. Please note that you move your chest towards your face, rather than your chin looking for your chest, which will make your cervical spine stiff.

Abdominal and back strengthening action 3:

1. Lie on the floor front, bend your hands slightly and place your palms next to your chest, and pause for a few breaths to prepare.

2. Support the ground with your elbows and support the upper body, and your back will feel stretched.

3. If you want to strengthen, you can support your palms on the ground and lift your upper body off the ground from above your chest. Bend your elbows slightly and do not completely straighten and lock it. Remember that the waist cannot feel tight. If there is, it means that the spine has not been extended. If so, please revert to Step 1 and practice again.

Conclusion:

If pain has begun to occur, at least take more rest, at worst, report to the hospital as soon as possible, follow the doctor's instructions, and stop forcing it; People who have had back pain should be careful about the recurrence of old injuries. Do some warm-up actions in advance. The same cleaning action should not be carried out for too long. Take a rest when it is time to rest. If you want to carry heavy objects, in addition to being careful that poor posture may cause damage. If the item is really too heavy, you should avoid muscle strain caused by excessive weight. You can carry it in pairs, and ask someone to do it if necessary. Everyone can work together to get twice the result with half the effort! (Internship Editor: Wu Jinyu)