The vertebrae and pelvis are more neutral. Therapist teaches 1. Exercise to improve the core muscle strength and not easily fall

Performing functional exercises helps make movements in daily life more smooth, because this type of exercise mimics the movement patterns of daily life, can increase muscle strength, stability and activity, improve posture, reduce lower back pain, and make walking easier. According to Fit& Well, physical therapist Sophie Coombes shared on Instagram a piece of exercise she often recommends to improve functional core strength, called "Zercher side bends".

Kums said that the zenith side pose can strengthen the obliques, lumbar muscles (Quadratus lumborum) and deep core muscles, which are muscles that maintain the strength and stability of the middle part of the body. To perform this exercise, you only need to prepare a elastic strap and a stable plane that is equivalent to the height of the knee, such as a stool or a sandwich.

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The action steps are as follows: First, stand on the left side of the stable plane, hold the elastic belt with your left hand; route the elastic belt over the left foot and the left elbow, and bend the elbow 90 degrees to fix the elastic belt position; then lift the right knee, place it on the plane, and place the right hand on the right waist to maintain balance; keep the lower body unmoved, and slowly tilt the waist to the left and right sides. Kumus said that it was recommended to do it 15 to 20 times and choose a lighter elastic band.

Zheqi side wing can train the body to maintain a stable and upright posture when resisting external forces, so it is very helpful. Kumus said that because the front side of the body is heavily moved downward, the spine and pelvis can be learned to maintain a neutral posture, thereby improving posture, balance and movement efficiency.

Kums said that compared with the common Dead Bug, the Dead Bug is very suitable for basic core control of training, but the singular side-shaped training body against falling to the side can better transfer the training results to daily life movements, weighting and movements.

Kums said that using a flex strap in this position can force you to stay upright, start the upper back muscles, control the position of the ribs, and do not train these parts when performing the dead-end styling, so you might as well add the sneer side styling to the training menu to improve the overall core muscle strength.