Labor of lumbar muscles and back muscles is a disease that many people often have. In addition to paying attention to posture during work, and often stretching, your bed can also become a "gym." Don't just lying, exercise. 1. Lying on the bed, holding the right leg with his hands, close the right knees into the chest direction, head towards the right knees, stop 5 seconds, switch the other side, repeat 10 times. Lying on the bed, holding your legs hands, close the knees into the chest direction, head to the knee close, stop 5 seconds, repeating 5 times. 2. Sitting in front, pour before the body, stretching forward until you feel to the muscles of the back, stop 5 seconds, you have to reply before sitting, you can put your elbow on your knee, then slowly put your body, repeat 5 times. 3. Sitting, the two legs are bending on the chest, the chin bends to the chest, and then slowly lying back, rolling, relax, relax, repeat 5 times. 4. The limbs squat on the floor or bed, tighten the chin to the chest, so that the back bow, stop 5 seconds, relax, repeat 10 times. 5. Lying on the bed, keep the back on the bed, close to the legs, turn the knees to the right, stop 5 seconds, turn the knee to the left, relax, repeat 10 times. 6. Lying flat on the bed, support the waist with both hands, and slowly bring the leg over the head until it feels to the waist, relax, repeat 5 times.
1 Mosolic muscle: Use a double hand, in the middle, no name is attached to the lumbar spine on both sides of the lumbar vertebrae, with the front arm as a rhythmic massage. Naturally, the action is moderately coordinated, 120 times per minute, do 2 minutes. 2 理 理 筋: Fork, the thumb is behind, the finger is pressed in the waist spasethral muscle muscle belly, along the direction of the muscle muscle muscle belly, with deep in a balanced and sustained pressure, from top, Slow movement, smoothly. Repeated 20 times. This method can make meat belt. 3 buckle the waist: double hand fork, thumb, the thumb refers to the muscular spinal ridge of the waist spaseth, then force itself from the inside outward, and can move up and down, repeated 50 times. This method can alleviate lumbar muscles and have the effect of eliminating lumbar muscle fatigue.
