The waist is located between the hip bone and the false rib, distributed on both sides of the spine, and is the most important connection in the human body. When doing a lot of activities, you need to support the waist.
However, it is precisely because the gravity of the waist is relatively large, so it is easy to suffer some injuries in daily life, resulting in problems such as psoas muscle strain.
In general, the middle-aged and elderly population is prone to some waist problems, but in recent years, many young people have suffered from poor exercise, sitting posture and other factors, resulting in impaired waist function, making the waist age much older than the normal age. Below, for everyone to introduce, how to self-test their waist age, hurry up to understand it.
How to self-test "waist age"?
First, test the psoas muscles
The psoas muscle is located on both sides of the lumbar spine, which is a hammer-like bar muscle that can play a role in maintaining the stability of the body posture, and when performing some exercises, it can conduct the strength brought by the upper and lower limbs, and can complete some technical actions.
If the psoas muscle is damaged, it will lead to a balance imbalance in the human spine, and will lead to a scoliosis of the lumbar spine, which will cause severe soreness in the waist. So if you want to test what the waist age is, you must first test the psoas muscles.
When testing the psoas muscles, it can be tested by the way of sit-up movements, which can test the ability of the waist age to continue to work.
For healthy women between the ages of 20 and 25, if sit-ups for 1 minute is about 25, then the psoas muscles are in a qualified state. If you can do 30 to 36 in 1 minute, then the psoas muscle function is within the normal range.
For a healthy 60-year-old woman, if you can do about 15 sit-ups in 1 minute, it means that the psoas muscles are still in a healthy state. In this number, the number of men is increased by 5 to 10 compared with women, which is within the normal range.
If these values are lower, it indicates that the age of the psoas muscles has aged.
Second, test the lumbar spine
The lumbar spine is a bony structure that connects the pelvis and the thoracic cage, and some of the weight of the upper body needs to pass through the lumbar spine to be transmitted to the lower limbs and pelvic area.
Moreover, the lumbar spine can also play a role in buffering concussion, and when performing some exercises, it can protect the spinal cord and head in the spinal canal, and can cooperate with the human body to complete various actions, which has the effect of maintaining posture.
In addition, the lumbar spine also has the function of protecting the internal organs of the pelvic cavity and abdominal cavity. However, the lumbar spine is easily damaged by some exercises and poor sitting posture. Therefore, if you want to test the lumbar age, you should also test the situation of the lumbar spine.
For people aged 35 to 40, when squatting, getting up, standing, walking, running, and sitting and lying down, pay attention to whether there is discomfort such as soreness and numbness in the lumbar spine.
When you go to bed at night and when you wake up in the morning, whether you have pain or stiffness in the lumbar spine. If not, it means lumbar spine health. If present, it indicates that the lumbar spine is aging.
Third, measure the waist circumference
The thicker the waist circumference, the greater the pressure on the lumbar spine, which will make the waist more and more aging, so you can test the waist circumference. Using a soft ruler to pass through the nodes on the left and right waists, and then placed in the center of the umbilicus, the waist circumference can be measured.
The waist circumference standard for women is height (cm) ÷ 2-14 (cm). The waist circumference standard for men is ÷ height (cm) and 2-11 (cm) for women. Within this value, 5% up and down are normal values, too low and too high are not normal values.
All in all, if you want to know whether the waist age is aging, you can test according to the above 3 points. If everything is normal, then the description of waist age is still young.
If there are some abnormal changes and discomfort such as low back pain, it is best to go to the hospital for a series of tests and give corresponding treatment according to the cause.
In daily life, you should also avoid sitting and standing for a long time, and standardize your posture. You should also pay attention to the warmth of the waist, so that you can play a role in maintaining the health of the waist.