White collar beauty yoga 3 secrets to strengthen the lumbar spine
If the body is flexible, the chance of waist damage can be reduced. Practicing yoga and Tai Chi can enhance the flexibility of the body and relieve tension in the waist muscles.
1. Develop the correct posture of an aristocrat
An important characteristic of aristocrats is that their posture is always upright and elegant. This kind of posture training not only shows etiquette, but is also very helpful for the lumbar spine. Let's start with each position for five minutes and gradually develop a good posture.
Sitting training: Sit on a wooden chair with a backrest, flex your hips and knees at 90 degrees, and keep the lumbar vertebrae and backrest as tight as possible without leaving a gap.
Standing training: Stand upright with your waist and back close to the wall, based on the principle that you cannot reach your hand between your lumbar spine and the wall, and then gradually bend your hips and bend your knees and squat.
Walking training: Hold a book on your head, keep your lumbar spine upright and step forward, and try not to let the book on your head fall off; lift a lighter object horizontally with each hand, keep your lumbar spine straight, and step forward.
2. Maintain a constant weight
The weight gain is imperceptible, and fat most easily accumulates in the middle of the body, so we often accidentally find our own "tires" around our waists. These fat pieces are sandbags hanging around the waist, which not only increases the burden on the lumbar spine, but also makes the lumbar spine deeply buried in fat, making it easy to weaken without exercise.
"Wild goose style" exercises waist muscles
The developed psoas muscles and abdominal muscles can be like a splint, which can well maintain the stability of the spine in any movement or rest state and protect the lumbar spine from injury. The best way to increase the strength of your waist muscles is to swim the breaststroke. In addition, you can also do the "wild goose pose" every day: prone position, chest out hard and lift your head up, and stretch your hands and feet into the air, like a wild goose flying. Each lifting action lasts for 5 seconds, then relax the muscles and rest for 3-5 seconds. Exercise once a day in the morning and evening, do 30 exercises each time.
3. Maintain body flexibility
If the body is flexible, the chance of waist damage can be reduced. Practicing yoga and Tai Chi can enhance the flexibility of the body and relieve tension in the waist muscles.
Appropriate mattress
Semi-hard is the best standard, which helps maintain normal physiological curvature of the spine and reduce back pain. If it is too soft, it will form a state where the center is low and the four sides are high due to the pressure of the human body. This increases the tension of the waist and back muscles, which directly affects the physiological curve of the spine itself. It is too hard, so that the weight is concentrated on 2-3 stress points, which can easily compress local areas and affect blood circulation. The sleeping position must be changed frequently in order to adjust, which will interfere with the quality of sleep.
Now based on human mechanics, mattress manufacturers have developed mattresses of a variety of specifications and elasticity, which are suitable for different loads on various parts of the human body and the needs of human body curves. We can find the one that suits us best. (Internship Editor: Wu Jinyu)