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Today, I learned that it is necessary to improve the low back pain by [treating the disease before and after], (Yoga sequence attached) I will practice cat cow, dog and dog to relieve the low back pain every time, and the effect is really very good! But as long as I sit or stand for a long time, my waist still hurts! Is there a better way to improve low back pain? Yogi Xiaobian recommended reading: low back pain is too painful! A yoga sequence is very effective in relieving pain! In fact, in terms of physical therapy for physical pain, there is a saying: treat the upper disease and the lower disease, and treat the later disease before the disease.
If you often have low back pain, it may be that your abdominal strength is weak, resulting in low back pain caused by imbalance of abdominal pressure.
At this time, you might as well strengthen your core strength, which will have a good effect on improving low back pain! Today, the yogi has compiled a set of abdominal core sequences.
The movements are simple but very practical.
They are very effective in strengthening the core strength of the abdomen! Let’s have a try! Action 01: supine on the yoga mat, gently hold the back of the head with both hands to exhale, tighten the core, roll up the abdomen, lift the right leg to inhale, restore, exhale, tighten the core and change the left leg to maintain dynamic practice for 12 actions 02: supine on the yoga mat, gently hold the back of the head with both hands to exhale, tighten the core, lift the right leg up to hold for 3 seconds, inhale, restore and change the left side to maintain dynamic practice for 12 actions 03: maintain the ready posture for action 02, exhale and close the abdomen, Bend the right knee close to the abdomen, then twist to the left, inhale, restore and maintain each side of the dynamic exercise for 12 times 04.
Lie on the yoga mat, bend the knees to the right, put the right hand on the outside of the left knee, straighten the left hand, exhale upward, close the abdomen, roll the abdomen upward, inhale and maintain each side of the dynamic exercise for 12 times 05.
Lie on the yoga mat, bend the knees, lift the hands, gently hold the back of the head, exhale, roll the abdomen upward, and hit the hands forward through the thighs, Inhale and restore to keep 12 dynamic exercises on each side 06.
Sit on the yoga mat with both legs bent one in front and one behind, put both hands on the back of the head, inhale and extend the spine to exhale, twist the body to the right, inhale and restore exhalation, side to the left, inhale and restore to keep 12 dynamic exercises on each side 07.
Support both hands and knees on the ground to exhale, tighten the core right leg backward and bend the lower leg knee forward to find the abdomen, and inhale and restore like abduction, Exercise 12 times on each side 08.
Withdraw from the previous action, enter the downward dog exhalation, lift the right leg forward, bend the knee to find the chest to stop for one breath, and then restore each side to maintain dynamic exercise for 12 times.
Usually, it is always low back pain.
In addition to paying attention to whether the core muscle group is strong, you should also pay attention to the posture of daily life, such as: don’t sleep in a too soft bed and try not to sit for a long time.
Only by paying attention to the details of life can we really improve low back pain! If the source of the content published in this official account is indicated, the copyright belongs to the original source (those that cannot verify the copyright or do not indicate the source are collected from the network)..