Many people feel very tired at the waist when carrying heavy objects, and even get up early the next day with backache. Fan Chaoqun, associate researcher of the National Physical Fitness and Scientific Fitness Research Center of the Institute of Sports Science of the General Administration of Sport of China, said that improper posture when carrying heavy objects is likely to cause waist injury, and adjusting posture can greatly reduce our waist risk. The correct posture for lifting heavy objects is to keep your feet shoulder width apart, keep your back upright and squat down, keep the weight close to your body as much as possible, keep your back upright, tighten your abdomen, and lift the weight with your legs. In this way, the waist, back, hips and lower limbs will work together to disperse the risk of a single force at the waist. When doing housework at home, you can also consciously practice this movement. Your feet are shoulder width apart, keep your back upright, let your hips sink slightly, and do hip flexion to reduce waist pressure. "In life, we often hear people flash their waists. In addition to the waist strain, it also reflects the lack of muscle strength in the waist, which will cause low back pain, poor posture, lumbar disc herniation and other problems." Fan Chaoqun reminded, "One minute sit ups can test the level of waist strength: people lie on the mat, their feet are slightly apart, their thighs and calves are 90 degrees, their hands are placed on their ears, and they use the strength of abdominal contraction to make their elbows touch their knees, then restore them, and their feet can't be raised. One minute of the test, 25 times for men is better, 15 times is better, and 20 times for women is better, 10 times is better." How to strengthen the exercise of waist strength? Fan Chaoqun recommended the waist exercise of strong waist exercises: use the clothes pole or selfie pole at home to rotate with the pole, place the pole with both hands behind the shoulders, try to broaden the distance between the hands, keep the back upright, and use the waist and abdomen to drive the body to twist to one side as much as possible, and then twist to the other side slowly at a uniform speed. This action can exercise the muscles of both sides of the waist and abdomen. It should be noted that the pelvis and crotch should not move during the twisting process, and the twisting range should be gradually increased, depending on the physical condition. Turn left and right alternately for 30 times as a group, and do 2-3 groups every day. The lunge stretches the body to stand into a lunge, with the left leg back, the toes pointed, the left hand straight up over the head, find the feeling of leaning back, stay for 2-3 seconds, feel that the deep muscles of the left side of the body's waist and abdomen are obviously stretched, and then practice on the opposite side. The left and right sides shall be done 6 times as a group, and 2-3 groups shall be done every day. This movement can effectively relieve waist pain and fatigue. When the middle-aged and elderly people practice this movement, the opposite hand can help on the chair to enhance their physical stability and reduce sports risks. (Outlook New Times)