Some of the waist training exercises we usually do can only train the superficial muscles of the waist. The deep muscles of the waist muscles are not trained. Therefore, some people still have waist problems. If they want to alleviate this problem, they still need to perform deep waist muscle training. So do you know what are the training exercises for the deep waist muscles? Let’s go take a look below!
Action 1: Waist Holding time test and treatment
Waist swing in prone position Put down, use non-elastic ropes on the lower limbs, chest, and forehead, and use a narrow elastic rope above the anterior superior iliac spine of the abdomen, suspend them at the central point, and relax the whole body. The person next to you stands next to the trainer and gently lifts the trainer's abdomen to slightly straighten the lumbar spine. Once in place, follow the Holding time procedure.
Action 2: Lift the pelvis in the supine position
Lie on your back, hold your chest with your hands, place one leg on the sling, and place the sling on the popliteal fossa. The bed is 30cm, and a wide elastic rope is placed at the pelvis to reduce weight. Lift the other leg to the level of the hanging side, lift the waist, and operate without pain.
Action 3: Prone bridge
Lie prone, place one leg on the sling, place the sling above the knee joint 40cm away from the bed, and apply injection on the abdomen Wide elastic cord reduces weight. Lift the other leg to the level of the hanging side, lift the waist, and operate without pain.
Action 4: Side-lying hip abduction
Lie on your side, with your waist down, using a wide elastic rope to reduce weight, with the fulcrum near the knee joint. For patients with knee joint pain, the right knee joint is above, about 30cm from the bed surface. The healthy side limb is weighted with an elastic rope, and the elastic rope of the healthy side limb is hung on the patient's back suspension rope. Keep the torso and lower limbs at 180 degrees, and the torso and bed surface at 90 degrees. You can use your upper limbs to fix the bed surface to reduce difficulty. Lift the healthy limb away from the painful limb, then press down on the affected limb, lift the trunk with the fulcrum, and extend the hip slightly backward during the entire process.
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