Health care campaign to prevent and treat low back pain

Function: relax the adhesion and spasm of soft tissues in the back and waist, improve the strength of lumbosacral muscles, restore the activity function of lumbosacral muscles, correct spinal deformity, and have the functions of regulating spleen and stomach, strengthening kidney and replenishing essence, and eliminating fullness in chest and abdomen.

The first section holds the sky with both hands: preparation posture: legs stand upright apart, slightly wider than shoulders, fingers crossed in front of the upper abdomen, palms up. Action:

1, put your arms up to your face, flip the palm rest, hold your head up, hold your chest up, and palm up. 2. Drive the upper body with your arms and bend it to the left once. 3. Bend sideways again. 4, reduction, 5 ~ 8 is the same as 1 ~ 4, but in the opposite direction. The number of exercises is 2×4 eight beats.

Turn the palm in the second quarter: Prepare posture: Stand upright with legs apart, slightly wider than shoulders, and fists at waist.

Action: 1. Push your right palm forward, palm forward. At the same time, turn the upper body 90 degrees to the left to see the left rear, extend your left hand to the left, hold your fist against your waist, and align your arms. 2. restore. 3 ~ 4 is the same as 1-2, but in the opposite direction. Practice times: 2×4 eight beats.

The third quarter hip rotation: preparation posture: the legs are upright apart, the feet are slightly wider than the shoulders, the hands are akimbo, and the thumb is forward. Action: 1-4 Push the pelvis with both hands in turn and turn clockwise. 5 ~ 8 is the same as 1-4, but in the opposite direction.

The fourth quarter: arm flexion and extension: preparation posture: 1, legs upright, feet slightly wider than shoulders, hands crossed in front of abdomen, palms inward. Action: Raise your arms forward, hold your head high, tuck in your abdomen, and look at the back of your hand. 2. Arms are perpendicular to the side through the side of the body, palms up. 3. Turn your hands over and bend your upper body forward. 4. Cross your arms on your chest. 5. Keep your arms close to your ears and straighten your upper body into a 1 posture. 6 ~ 8 and 2 ~ 4 are restored in the last beat. The number of exercises is 2x4 eight beats.

Part V: lunge and palm insertion:

Ready posture: stand up straight, with your legs apart in a big step. Hold your hands tightly around your waist. Action: 1, the upper body turns left into a left lunge, and at the same time, the right fist is changed to the palm, and the palm is inserted forward and upward. On the palm side, the thumb is flush with the top of the head. 2. Return to the ready posture. 3 ~ 4 is the same as 1 ~ 2, but in the opposite direction. The number of exercises is 2×4 eight beats.