We all do some stretching exercises before and after fitness. Of course, doing so is also very beneficial to people. However, in stretching exercises, the stretching exercises for each body part are different, so when choosing It’s time to pay attention. So, what is the method for stretching the quadratus lumborum muscle? Let’s learn how to stretch the quadratus lumborum muscle together!
Stretching method for quadratus lumborum
After performing high-intensity and heavy-weight exercises, we The muscles are very tense. In order to avoid the negative effects of anaerobic exercise, we need to relax the muscles. Therefore, we can do some low-intensity abdominal curling exercises and glute bridges to stretch the quadratus lumborum muscles. If you just want to stretch the quadratus lumborum muscle, you can choose to lie on your side, twist your body slowly and gently, or stand with the wall and bend sideways, which can effectively stretch the quadratus lumborum muscle.
Quadratus lumborum training method
1. Goat stand-up
Lie prone on the equipment rack, keep your body naturally bent downward and feel a stretch in your lower back Feel (bend naturally downward and choose the bending angle according to your personal physical condition), and cross your hands on your chest. Then concentrate on the strength of the lower back muscles to straighten the upper body, keep the upper body parallel to the ground, pause for a moment, and then slowly return to the starting position.
2. Hip rotation
Stand your legs slightly wider than shoulder width, put your hands on your hips, and breathe evenly. With the waist as the central axis, the hips first perform a horizontal rotation movement in a clockwise direction, and then perform the same rotation in a counterclockwise direction. The speed increases from slow to fast, and the amplitude of rotation increases from small to large. Repeat this for 10 to 20 times each. Second-rate.
3. Climb the feet with both hands
Stand upright and relax the whole body. The legs can be slightly separated. First raise the arms, and then lean back the body, trying to reach the maximum possible extent. Pause for a moment, then bend forward, move your hands down so that your hands touch your feet as much as possible, pause again, and then return to the original position. Can be done 10 to 15 times continuously.