How to stretch the abdominal and lower back muscles?

The stretching of these two parts is relatively simple, the abdomen is stretched, you can choose the prone position, the upper body is supported with both hands, the lower limbs are close to the ground, the inhale and puff out the belly to do the relaxation of the rectus abdominis muscle, the waist side adopts a standing posture, the left hand is raised close to the left ear when stretching the left side, the right hand naturally hangs down and tilts the body to the right side, keeping the pelvis stable and the right hand slowly descends, stretching the right side and vice versa.

Stretch in a push-up position: Bend your hands against your chest against the floor, just like you would in a push-up starting position. The legs must be extended, and the ankles must be plantar flexed.

Supine Extension: Lie on your back with your legs straight and your hands on top of your head. Keep the back of your hand towards your head, as if pushing something away, and lift your lumbar spine off the ground while the area becomes more curved.

A: Cross your waist with one hand, then bend your other arm in the opposite direction with the other arm straight. As long as the muscles in the lower back will also stretch with the exercise. It's effective, you can try it.

Spinal twist on one knee: Lie on your back with your legs straight on the floor and your right foot bent in front of your chest. Then use your left hand to twist your right foot to the left until your knee is close to the ground, and at the same time, extend your right arm and lay it flat on the ground and turn your head to the right.

Do sit-ups. Sit-ups can exercise the abdominal muscles and waist muscles, and insisting on doing sit-ups every day can train the abdominal muscles.

Do sit-ups or some exercises to work your lower back, which can help to build your lower back muscles, and your abdomen can also be stretched.

The abdominal muscles are actually more about building the strength core, so you can do some plank backbend movements to exercise and stretch your abdomen.

1. Usually after abdominal muscle training, stretching is used to relieve and protect abdominal muscles, and people do an action for a long time, and the muscles exercised will spasm and become stiff. Stretching can help muscles slow down spasms and stiffness.

2. The lack of a stool is that the body is thick and prone on the ground or flat pad, the legs and feet are shoulder-width apart, the body is straight, keep breathing evenly, the arms are straight, and the hands are on the ground and slowly move to the side of the body, until you feel a tight feeling in the abdomen, keep breathing, hold on for 10 seconds, and slowly put it back in place, in the process of stretching, the speed should not be too fast, because the stretching process can also make the muscles strained, in the stretching process and exercise, you must cooperate with even breathing, This exercise mainly stretches the rectus abdominis muscle.

3. The second is to stand in body shape, legs and feet are shoulder-width apart, the upper body is kept straight, one hand is on the waist on the same side, the other arm is straight, bend to the side of the waist to maintain even breathing, feel the stretched side of the oblique muscle is completely tightened, hold for 10 seconds, slowly return to the original position, and change the movement on the other side. Similarly, the speed should not be too fast in the process of stretching to prevent strain, and the exercise mainly stretches the oblique muscles.

4. The third is to lie on the ground or flat cushion with both legs and feet shoulder-width apart, the body is straight, keep even breathing, the arms are straight, the upper body remains in a natural relaxed state, the hands are on the ground and move backwards, the legs are bent until the buttocks sit on the ankles, the whole body is relaxed, keep even breathing, and insist for 10 seconds, the action mainly relaxes the transverse abdominis muscles and waist.

The quadratus lumbosum muscle is located deep in the lower back, below the rectus longus muscle on either side of the spine. It starts at the top edge of the hip bone and the lumbar spine and connects to the bottommost ribs. The quadratus lumbar muscles are responsible for bending the back backwards and sides, twisting the upper body and arching the waist forward.

The essentials of the movement are to lie on the right side of the body, with the forearms supporting the body, in a beach lying position. Keep your body straight. Bend your left leg and lift it as much as you can towards the top of your body, keeping the leg below still.

If the lower leg and upper body are still in the same straight line, you have completed the correct initial position.

Make sure your upper body is in line with your legs.

1Place your right hand on the ground in front of your right elbow and stretch for 5 to 10 seconds. Slowly straighten your arms. You can use your left hand to help your body balance. Stop when you experience a slight tingling sensation or stretching sensation in your right lower back. Relax the muscles for 5 to 10 seconds.

2 The leg located underneath presses force against the floor to create resistance, hold for 5 to 10 seconds.

3Continue to straighten or move the arm closer to the hips and stretch further until you reach a new termination point. Repeat 2 to 3 times.

1. Stretch up directly, the lumbar spine is under great pressure, use the elbow joint to support, push the body up, and extend the head.

2. The elbow joint has the feeling of pulling back, the head is extended upward, and the pressure on the lumbar spine is reduced a lot.

3. Sit cross-legged on the mat, with your hands and abdomen tightened, and after inhaling, you should fall to one side, and your arms and head should have a certain sense of extension.

4. Maintain a uniform breathing speed, stretch for about 15-30 seconds, and switch to the other side after stretching.