In the environment of the information age, many jobs require us to sit in front of computers for long periods of time. It is precisely for this reason that back pain is a common problem for almost every office worker who sits for a long time. Some people do not have a full understanding of low back pain and remain at a superficial cognitive level such as lumbar disc herniation. They do not know how to exercise to relieve physical discomfort. If you train blindly, not only will it fail to alleviate the problem, but it will make the situation worse. Today I will introduce to you the best movement for exercising the lower back muscles - Feiyan pose.
Feiyan style training essentials
No matter how good the training movements are, they can only be carried out truly Only through practice can the benefits be realized. Doing Feiyan Pose does not require high training conditions and can be done at home. First, lie prone on the bed, then lift your chest and raise your head as hard as possible, stretch your hands forward, and straighten your knee joints at the same time; then, lift your legs together and exert force on your feet to keep your head, chest, and limbs as much as possible The ground leaves the bed, and the shape looks like a swallow flying, so this action is vividly called the flying swallow pose.
Benefits of frequently doing the Flying Swallow Pose
The Flying Swallow Pose is a pose that targets the lower back muscles, especially the erector spinae and psoas muscles. It can improve the lower back muscles. Strength to maintain stability of the spine. When the muscles that protect the spine become stronger, it can effectively prevent lumbar muscle strain and relieve back pain. As the saying goes, pain means blockage, general means no pain. Regularly doing Feiyan pose to exercise the muscles of the lower back can significantly reduce the discomfort in the upper limbs.
Precautions for doing Feiyan Pose
For different groups of people, the time and intensity of doing Feiyan Pose are also very different, which varies from person to person. For people who have no obvious symptoms of discomfort in the lower back, each time you do the Flying Swallow Pose, you should last about five seconds, then relax your muscles and rest for five seconds before doing the next one. Do 20 to 40 exercises a day and exercise for five minutes. If you experience adverse reactions such as back pain or stiffness during exercise, you should reduce the amount or stop exercising.