The Little Swallow That Doesn't Fly Up Is the Best
As the concept of 'whole body' medicine continues to deepen among the general public, modern people attach great importance to daily exercise or self-recovery training for pain. Many people choose to practice 'Xiao Yan Fei' to relieve or prevent waist and back pain.
'Xiao Yan Fei', commonly known as 'two heads up', is a popular waist exercise action for many people.
After a period of practice, many people are often puzzled: 'My friend practiced 'Xiao Yan Fei' and his waist pain disappeared, but I felt my waist pain getting worse!' For this problem, the answer is, first, you practiced it wrong, and second, it's not suitable for you. Haha…
Today, Mr. Jin Gu () will share with you this topic.
What is 'Xiao Yan Fei'?
'Xiao Yan Fei' refers to a limb movement that simulates the flying posture of a swallow, also known as 'two heads up'. Its main purpose is to strengthen the waist and back muscles, and it has the effect of relieving waist and neck muscle strain.
'Xiao Yan Fei' principle for relieving or preventing waist and back pain
Modern people due to prolonged sitting and lack of movement, the waist and back muscles often lack effective exercise, especially the deep muscles of the waist and back, such as the multi-split muscle and the rotating muscle, are basically in a state of weakness. These deep muscles are closely attached to the sides of the waist vertebrae, playing an important role in stabilizing the waist and maintaining the balance of the waist.
'Xiao Yan Fei' can effectively activate or strengthen the deep stabilizing muscles on the sides of the waist vertebrae, which is very beneficial for relieving waist and back muscle tension in daily life.
'Xiao Yan Fei' practice techniques
First, tighten the abdomen and obliques, then raise the shoulders and lower limbs, but do not raise them too high
When practicing 'Xiao Yan Fei', pay attention to tightening two places, and do not make too large movements. First, tighten the lower jaw and abdomen, and then make the arms simulate the flying movement of a swallow, and the lower limbs simulate the tail of a swallow rising up. The movement range should be small, the movement should be slow, and it is best to use a small pillow under the stomach during practice.
Padding the abdomen can be a compensatory action
Most importantly – during the practice, pay attention to maintaining a neutral pelvic position as much as possible, that is, when the upper limbs and lower limbs are raised and uplifted, the body trunk should try to keep horizontal, hands and legs should not be too high, to put it simply, 'Xiao Yan Fei' that doesn't 'fly up' is the correct 'Xiao Yan Fei'!
'Xiao Yan Fei' scope of application
In daily life, due to hunchback and poor posture causing the curvature of the waist vertebrae to decrease, resulting in waist pain, 'Xiao Yan Fei' can effectively relax the waist and back muscles and relieve waist pain. However, if the waist vertebral curvature is too large due to the excessive crossing syndrome, it is not suitable to do 'Xiao Yan Fei', because this movement will further increase the waist vertebral curvature and increase the pressure on the waist, which will not relieve the waist pain.
How to know if your waist vertebral curvature is too large or if your pelvis is tilted forward?
Let's teach you a simple method – one fist method.
A simple method to judge the pelvic position – one fist or one palm
Everyone stands naturally against the wall, leaning their backs, buttocks, and backs against the wall. Due to the physiological curvature of the waist, there will be a gap between the waist and the wall. If this gap can accommodate a fist or more, then your body is in a state of pelvic anterior tilt, and the waist vertebral curvature is too large; if it can only accommodate a hand palm, it's a normal state.
What exercises are suitable for waist pain caused by excessive pelvic anterior tilt (waist vertebral curvature is too large)?
1. Bed press exercise
When you exhale, try to press your abdomen towards the bed and yoga mat
Find a slightly harder bed or yoga mat at home, lying on your back with your hips and knees bent at 90 degrees, place one palm of your hand on the underside of your waist vertebrae, and when you inhale, maintain the contraction of your abdominal muscles, and try to press your waist vertebrae towards the bed, let the palm feel the pressure, and don't let the hand palm move out. If you can't feel the pressure of the waist vertebrae pressing against the bed, you can use your hand palm and waist vertebrae to counter each other. Each time, hold for 4 to 6 seconds, 10 times each, 3 times a day.
2. Hip bridge exercise
Starting posture: Lie flat on the mat, with your palms flat on either side of your body, your legs are slightly bent at a 60-degree angle, and your soles of your feet are flat on the mat.
Action process: Inhale and tighten your hips, and use the power of your hips to lift your lower waist up until your body forms a straight line, and pause for 5 seconds at the highest point, contract the gluteal muscles with a pinching sensation, then slowly lower the hip and restore the posture, but do not touch the ground, you can stop when you are in contact or not in contact, then repeat the hip clamping and lower waist lifting action. 10 times each, 3 times a day.
Okay, Mr. Jin Gu's sharing is finished here, quickly use the one fist method to quickly check your pelvic state, and then carry out targeted exercises, which will have a double-effect of preventing and relieving waist pain!
