Action 1. Waist stretching
In prone position, put your hands on both sides of your waist to support the ground, and then slowly straighten your elbows to make the lumbar spine extend backwards.
Action 2: Lumbar lateral flexion
Stand up straight, with your feet slightly shoulder-width apart, slide one hand down the trousers seam, bend the waist to the same side, and bend the lumbar spine to the maximum extent, alternating left and right.
Action 3: waist rotation
After standing, one leg stretches forward, the center of gravity moves forward, and stands in a lunge. Hands are raised forward at 90 degrees to the body, one hand does not move, the other hand rotates backward, and the head and upper body also rotate together.
These three methods can not only make the lumbar spine rest and relax in all directions, but also increase the abdominal strength and the core stability of the lumbar spine, making the lumbar spine stronger. However, it should be noted that if lumbar disc herniation has occurred, it is not suitable for too intense or excessive exercise.