Back and Waist Pain from Staying Home? Try These Techniques!
During special times, you often stay at home and sit, leading to waist and back pain. Here are some methods to relieve it!
1“4”
Action points:Lift one leg into an upward ‘4’ shape, keeping the pelvis and spine in a neutral position, do not arch your back, maintain a noticeable pull sensation in the hip area for 20-30 seconds.
Times:20-30 seconds each, repeat 3-5 times.
Effect:Stretches the hip muscles, improves hip joint flexibility, and relieves waist tension.
Editor
2
Action points:Hands up, cross-hand grip, sideways stretch, bend to the maximum extent, hold for 2 seconds.
Times:6-10 times per set, repeat 2-4 sets.
Effect:Stretches the muscles on the side of the torso, improves shoulder and neck tension and waist tension.
3
Action points:Stand with one leg raised to the side, using the same hand to grasp the foot.
Times:Hold the stretching posture for 20-30 seconds, repeat 2-4 sets.
Effect:Improves lower back tension and prevents waist and knee strain.
Editor
4
Action points:Sit on a chair, torso forward tilt, but do not arch your back, hands cross to hold the inner side of the knees, leg inward force, hand outward force, hold each force for 3-5 seconds, then relax for 2-3 seconds.
Times:6-10 times per set, repeat 2-4 sets.
Effect:Improve hip joint stability, strengthen the inner thigh muscles, and improve upper limb strength.
5
Action points:Stand with legs shoulder-width apart, torso forward tilt, using the hips to press against the backrest, arms up to touch the ears, stretching.
Times:6-10 times per set, repeat 2-4 sets.
Effect:Activates the posterior chain of the human body, improves rounded shoulders and hunchback, and strengthens the strength on the body's back.
6
Action points:Sit on a chair, hands hold the chair, maintain balance, legs up, then slowly lower.
Times:6-10 times per set, repeat 2-4 sets.
Effect:Improve core strength, improve body control ability.
National Physical Education General Administration, Sports Science Research Institute
