How to exercise the psoas major muscle, there are many exercises. Among the exercises, some are good and some are average, but these movements are all particular. How to exercise the stiff psoas muscle? I believe someone still understands. So, what is the best and most effective way to exercise for psoas stiffness? Let’s take a look at how to exercise.
1. Walk backwards
When walking backwards, the center of gravity of the human body moves backward to reduce the stress on the lumbar intervertebral discs. pressure. Swing your hands naturally, straighten your back, and walk backwards for 60 minutes every day. When walking, try to keep your body in a backward posture, but be careful not to overdo it to avoid aggravating the symptoms of low back pain or causing you to fall.
2. Arching the waist
can strengthen the exercise of waist muscles, especially the exercise of deep muscles. First stand up straight with your legs together, then squeeze your waist and buttocks forward to the maximum, and then return to the standing state. Repeat back and forth about 15-20 times.
3. Swimming
Swimming can exercise the patient’s lumbar spine. When swimming, the human spine changes from the original upright state to a horizontal position, the burden on the spine is greatly reduced, and the pressure on the lumbar intervertebral discs will also be reduced. It is especially suitable for patients with lumbar disc herniation as a daily exercise. Continuing swimming is very effective in relieving lumbar pain.
4. Plank
Strengthen the waist muscles and reduce the symptoms of low back pain. Doing it 15 to 20 times a day can exercise the lumbar spine. Be careful to avoid excessive force during exercise to avoid aggravating low back pain.
It should be noted that exercise is a double-edged sword for lumbar disc herniation. It can speed up the recovery process of the disease, and may also cause the disease to worsen. During an acute attack of lumbar disc herniation, exercise is absolutely prohibited. You can participate in sports appropriately during the remission period, but it is recommended to do so in moderation after consulting your attending doctor.
5. Massage method
The massage method is very simple. The muscles on both sides of the protruding lumbar vertebra are generally stiff. It is recommended to massage and relax the area, then apply Huoluo wine, 2 times a day. Second, it is very helpful to promote microcirculation and eliminate soft tissue inflammation. Hang the horizontal bar for 5 minutes every day. When sleeping at night, the patient can place a folded towel under the lumbar spine and gradually increase the height as the treatment progresses to correct the lumbar keyboard protrusion.