How do elderly people exercise to protect their lumbar vertebrae?

　　middle elderly It is easy to "flip to the waist", which is related to the degenerative changes of the spine and is also caused by the deterioration of core muscle strength. To avoid this situation, you can practice more sit-ups while ensuring safety.

　　The standard method of sit-ups is: lie on your back on a mat or bed, bend your knees to 90 degrees, put your hands next to your ears, contract your abdominal muscles, and curl up your upper body, but the lumbar spine must not leave the bed. Stop for a while when it reaches the maximum limit, then slowly lower it, stop when it is almost close to the bed, and immediately do the next movement. When middle-aged and elderly people practice sit-ups, they should ask family members or friends to stand in front of them and complete the sit-ups with their assistance. Generally, there are 1 to 2 groups each time, and each group is 8 to 12 times. This action can strengthen the abdominal muscles and provide stronger protection for the spine.

　　Warm reminder: Sit-ups are an exercise to protect the lumbar spine, but only after walking, etc. exercise , improve the body's healthy level, or there is no abnormal sensation in the lumbar spine disease , before you can practice.