The cause of lumbar muscle strain is mostly due to sitting, standing for a long time or poor posture.
If we do not pay attention to it, it is easy to aggravate and evolve into lumbar disc herniation! Today, share 8 super effective Yoga physiotherapy actions, which are especially effective for lumbar muscle strain caused by long-term sitting! Action 01 quadruped support position ready to exhale, tighten the core, lift the left leg backward, stretch the right hand forward to stay for 8-10 breaths, change the other side of the action 02 keep the quadruped support position to inhale, put the right hand on the outside of the arm of the back of the head to open the chest, exhale, and find the ground with the right elbow downward for dynamic practice for 12-15 times, then switch sides 03 kneeling position, inhale with the thigh vertical to the ground, and keep the upper body close to the ground to pay attention to the core tightening, Spine extension stay for 1 minute action 04 withdraw from the big cat, stand up, inhale with both legs the same width as the shoulders, extend the spine, exhale, bend the hips forward, bend the elbows, relax the shoulders and stay for 8-10 breaths action 05 standing position, slightly bend the hips and the right leg to take a small step forward, bend the left leg down, grasp the left toe with the right hand and stay for 10 breaths, change the other side action 06 supine position, bend the knees and lift the right leg to keep the knees bent, Straighten the left leg forward and tighten the core, straighten the left hand upward and the right hand backward, stay in the supine position for 8 breaths, bend the knees and rotate the right hip outward, keep the right ankle close to the shoulders on the left thigh, relax the core, keep the waist back close to the ground for 10 breaths, change the other side to the 08 supine position, bend the knees and put both hands on both sides of the ears, open the chest and exhale, turn the knees to the right and stay for 1 minute, and change to the other side-.
