At the end of the 8-day holiday, do the friends who return to work feel this way——
Bursts of soreness in the lower back
Due to the long time of transportation during the holiday, our waist will have bursts of soreness, which is generally related to the deep muscle fascia.
The feeling of soreness is also closer to the middle spine of the lower back, and the soreness is easily conducted up and down, which is caused by our deep fascial tension.
At this time, we can do a test action -
If the soreness is in the middle to the right, you can make a lunge so that the right foot is behind, the right knee kneels on the ground, the left foot is on the ground, and the left knee is bent forward;
With your hands on your left knee and your upper body straight, your pelvis slowly presses forward and down until you feel a pull in your right groin.
It is possible to imitate the figure below ↓
If a pulling sensation is accompanied by a more sore sensation in the upper and lower side of the spine, the iliopsoas muscle on the right side can be treated and the iliopsoas muscle can be stretched in a half-kneeling lunge.
Particular emphasis should be placed on the movement of the pelvis pressing forward and down.
This stretching lasts 15 seconds to 20 seconds/time, 3~5 times per set, do 2~3 sets a day, and rest for 20 seconds between sets.
When the feeling of soreness and discomfort is reduced by more than 80%, you can give the iliopsoas muscle active contraction training, stand straight with your hands crossed at the waist, straighten your chest and raise your head, retract your chin, raise your thighs up, hold it to the highest place for 5 seconds, and then slowly put it down.
Active training movements, each leg lift for 5 seconds, 10 times a day, each interval between 10 seconds.
Early "full of vitality" after the holiday
How many of these "symptoms" of going to work after the holiday have you hit? Quickly "prescribe the right medicine" and wish you an early "full of vitality" ↓↓↓
I hope that everyone can adjust their state and "resurrect with blood" and actively participate in the next stage of work and study.
Source: Guangxi CDC CCTV News