A few simple ways for programmers to exercise their waist

For a white-collar friend who works for a long time , Often do some targeted waist exercises , It can effectively relieve lumbar discomfort , Prevent the occurrence of waist disease .

1. Shake your waist to exercise ： Take standing position , Relax , Adjust your breathing , Spread your legs shoulder width apart , Put your hands at the sides of your waist , First rotate clockwise and then anticlockwise to shake the waist , The range changes from small to large , Shake a circle to keep consistent with the breath exhaling and inhaling , Turn in each direction 30~40 Time .

2. Raise your waist for exercise ： Take a supine position , With the head 、 hand 、 Feet for support , Stick to the bed and keep still , The waist and hips are raised gradually , Then return to lying on your back , Don't lift too high at first , Gradually raise the lifting height within the range you can bear . Adjust your breathing while you do it , Inhale while lifting , Exhale as you fall . Do it every day 40 Next , Do it twice , In the middle of the break 3~5 minute .

3. Vertebra tightening exercise ： Take a supine position , Keep your body as straight as possible , Relax , Then take the occipital bone and heel as the support points , The rest —— Shoulders 、 back 、 Waist 、 Lift the hips and legs out of the bed together , Hold , keep 10 Seconds later, return to the supine position , Relax . Do it every day 8~10 Time .