Common problems

常见问题

Lumbar problems

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Hello! Like I often sit office, the whole back is very tired, the waist is very tired, what is good exercise method?

2018-05-30 16:50:27 1965

Advice: when working, first, keep your posture right. Sit for 40 minutes and relax for 5-10 minutes. Ping do the following 7 stretching exercises, flexible maintenance of the spine: 1. Stand on the chair twist

Put a chair next to the wall, side to metope, stood in the face of the chair, the inside of the leg on the chair, 90 degrees of leg and body turn towards the direction of the wall, his hands open, hold metope, exhale, increasing torsional amplitude, maintain 5-10 breath, in the other side.

Sit on a chair and twist

Sitting on the chair, spine vertical up straight, feet wide open with a hip, double toes pointing ahead, hands levelly obeying, body turn to the right, the right hand on the back of the chair, his left hand on the right thigh.

3. Strengthen the side stretch rotation

Feet open less than a long legs, hands on hips, and turn right turn left foot, feet medial extension in a straight line, the body to the right, hands levelly obeying, the body forward and down, the place where the parallel to the pad surface body to the right turn, arms pointing to the ceiling above, below the hand on the right foot outside.

4. Windmill type

Front feet, legs open more than one toe pointing, hands levelly obeying, body forward bends down, until the parallel to the pad surface, body turn to the right, the right hand point to the ceiling, the left hand on the middle of the body.

5. Posture reversal

Sit on the mat, left knee flexion, put his left foot near the perineum, right knee flexion, right foot heel down his left ankle, spine standing straight up, body turn to the right, your right hand in the back of the body, the left hand on the right thigh.

6. Spine twist

Long sit sit on the mat, put your right foot on the left of the lateral thigh, right foot pad surface, left knee flexion, put his left foot in the right lateral thigh root, hands levelly obeying, body turn to the right, your right hand in the back of the body, left arm arm can resist outside his left knee, forearm straight upward.

7. Supine spine twist

Lie on your back, lift your hands side up, bend your right knee, place your right foot on your left thigh, twist your body to the left, and bring your right knee down to the pad.