Due to some bad living habits in modern society, many people have more or less problems with their waists. So some people started making Xiaoyanfei. Xiaoyanfei is a classic waist exercise method with good results. So what do you think Xiao Yanfei should do for waist exercise? Let’s go take a look below!

Xiao Yanfei's Exercise essentials

Preparation: It is recommended to prepare a yoga mat, which can be used for various waist exercises. If not, you can also do it on the bed, but please note that the mattress cannot Too soft, otherwise the movement will be difficult to standard. At the same time, I would like to remind everyone that a mattress that is too soft is very harmful to the waist and must be replaced after lumbar protrusion.

Start: First, we lie flat on the mat, place our hands naturally on both sides of the body, relax the body, take a deep breath, and lift our legs and arms upward at the same time. Lift the upper back and head, with the overall strength upward, and the whole person is in a folded shape, then hold here without moving for 5 seconds, put it down and rest for 5 seconds to do the next one, 20 times per group, 3 groups per day. It has very good results. You can also learn about Jingdong’s Jinggukang, which is suitable for lumbar disc problems.

Note: This action has certain requirements for the strength of the waist and abdomen, so don’t be too anxious and you can adapt slowly. It also shows that the strength of the waist and back is very important. You can only feel it. Only when the psoas muscles are working hard can you achieve good results. At the same time, you can walk more often, but running and strenuous exercise are not recommended, as well as all kinds of bending and tiring behaviors must be avoided.

Xiao Yanfei's Suitable people

Xiaoyanfei can exercise the muscles of the neck, shoulders, waist and back of the thighs, the most important of which areStrengthen the deep multifidus muscles of the back (the multifidus muscles are the most important of the many muscles that control the balance of the spinal segments), improve lumbar curvature, and enhance spinal stability.

Bad habits such as hunching and sitting for long periods of time cause the curvature of the lumbar spine to become smaller, which can lead to low back pain. Doing "Xiaoyan Fei" can effectively relieve the pain. This action can also be done for minor lumbar disc herniation, lumbar muscle strain, etc.

For bad postures such as anterior pelvic tilt ("lordosis and posterior warping") and low back pain caused by excessive lumbar curvature, Xiaoyanfei exercises will actually aggravate the degree of low back pain and even cause spinal stenosis and other diseases.

Patients with acute lumbar injury, acute lumbar disc herniation, spinal stenosis and other waist diseases, as well as those who have obvious discomfort or pain after doing this movement, should not do Xiaoyanfei.