Everyone’s physical fitness is different, but for people with more developed muscles, they can better protect our bones to a certain extent. For example, if the quadratus lumborum and psoas major muscles are strengthened, they can protect the spine well and improve our physical condition. Many people want to exercise their psoas major and quadratus lumborum muscles, but can't find the right movements. Today, let’s take a look at some exercises for the psoas major and quadratus lumborum muscles.
Psoas major exercise method
After heavy training, the muscles will become more tense. At this time, it is suitable to do some gentle stretching movements. For people who have been sedentary for a long time, the muscles remain in the same state for a long time and are particularly tense, so they need to relax. Especially for the psoas major, we can do this action of touching the ground and raising the buttocks. It is very simple and can be done with bare hands without the use of equipment. We just need to lie down with our feet upright on the floor, lift our buttocks upward vigorously, hold on for thirty seconds, and do it ten to twenty times a day.
Quadratus lumborum exercise method
There are many ways to exercise the quadratus lumborum muscle. A simple one is to do slow abdominal crunches. Do it slower than usual to fully feel the stretching of the waist muscles. In addition, you can also do gluteal bridges when exercising the quadratus lumborum, which is also very effective. Some stretching exercises are also very good for the quadratus lumborum muscle, such as supine twisting, gentle and gentle movements, which have the best effect. Side bending while standing against the wall can also exercise the quadratus lumborum muscle well.
Daily maintenance of psoas major and quadratus lumborum
Because of long-term static work, our waist muscles can easily feel particularly tense. The possibility of straining the quadratus lumborum and psoas major muscles is relatively high. Compared with exercise, it is more important to maintain daily maintenance and avoid sitting still for long periods of time. , it is also good to work for an hour and be active for a few minutes. You should also increase the amount of exercise and do more stretching exercises in daily life. However, you must pay attention when stretching to avoid over-stretching, which may also cause varying degrees of injury.
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