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We often meet with GA people with sub-health pain in the waist.
Whenever we meet such GA people, most of the solutions we are familiar with are to do some relaxation and stretching exercises in the lower back, or to relax the iliopsoas muscle in the front of the body.
In fact, in real life, to really solve the problem of waist pain, except for the lower back and iliopsoas muscle, almost all waist pain problems are related to an important muscle, which is the quadratus psoas muscle.
It is a square muscle that grows beside our lumbar vertebrae.
It is located on both sides of the lumbar vertebrae in the posterior wall of the abdominal cavity and deep in the vertical spine muscle.
There are five heads in total, starting from the iliac crest and the iliolumbar ligament.
The end is located at the transverse process of the lumbar vertebrae and behind the 12 ribs.
It is one of the most important muscles to maintain the stability of our lumbar vertebrae.
In addition to maintaining the stability of the lumbar spine, the quadratus psoas also has the functions of lateral bending and extension of the lumbar spine, hip movement, and rotation of the trunk to the same side when the pelvis is stable.
Therefore, in real life, in addition to waist pain, which is a muscle that must be dealt with, our common scoliosis, high and low hips, long and short legs, and high and low shoulders are all related to it.
Official account: how to deal with the Yoga honeymoon? No matter whether the psoas muscle is elongated or shortened, the tension of the psoas muscle changes, so the trigger point will be formed in both cases, which will lead to pain.
At this time, the trigger point needs to be loosened, and a fascia ball can play a relaxing role.
One is to lie on the cushion, place the fascia ball at the trigger point, and press the trigger point by its own gravity.
The following six simple yoga stretching movements can also achieve the effect of relaxing the psoas.
1.
Stand with your hands raised above your head and your right hand holding your left wrist.
Bend your body to the right and keep 5-8 breaths.
On the other side, 2.
Sit on the cushion with one leg touching your knee.
Open your legs at an appropriate distance and bend your left knee close to the perineum.
Inhale, extend the spine.
Raise your hands horizontally and exhale.
Bend your right hand to hold your right foot.
Turn your left arm up close to your ear and your left hand.
If possible, hold your right foot and keep 5-8 breaths, Change to the other side.
3.
Stand in triangle style.
Open one leg with both feet.
For the Jiaren with stiff legs, you can reduce the distance, turn the right foot outward 90 degrees, inhale in a straight line with the heel of the right foot and the arch of the left foot, extend the spine, lift the arms horizontally and exhale, bend the body to the right side with the right groin as the turning point, and keep the right hand pointing upward to the ceiling on the right foot for 5-8 breaths.
On the other side, 4.
Stand in side angle style, For Jiaren whose legs are more stiff than one leg for a long distance, you can reduce the distance and turn the right foot outward 90 degrees.
Bend the right knee in a straight line between the heel of the right foot and the arch of the left foot.
Put the knee and the toe together with the right hand on the inside of the right foot.
Bend the left arm to the right and close to the ear.
Straighten the left leg and keep 5-8 breaths.
Change the other side, You can inhale with your toes pointing forward or to the right, extend your spine, and exhale to bend to the right for 5-8 breaths.
6.
Lie on the other side, twist your spine, lie on the cushion, put your hands on both sides of your body, palm facing down, bend your knees, inhale with your calves parallel to the ground, extend your spine, exhale, twist to the right, and keep 5-8 breaths.
After watching on the other side, click and then go 👍。.