Kelly:5 Steps to clear the waist blood

[Kelly 1343]

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1, flexion extension: legs open, and shoulder-width apart, arms Akimbo, and then make a steady waist full flexion and extension of the 5-10, to make the waist muscles relax.
2, alternating tap: legs open, and shoulder-width apart, legs slightly bent, arms down, two in half a fist. Back to the left, then turn back. Arms with turning around the waist and natural swing back and forth, and swinging power, his hands after a previous, alternating tap the small of my back and stomach strength but may in his discretion may be, so about 30 times in a row.
3, turn hip maneuver: legs open, slightly wider than the shoulders, arms Akimbo, mix to breathe. With only of axis, hip in a clockwise direction, horizontal rotary motion, then do the same turn in counter-clockwise direction, speed from slow to fast, rotating from small to large, repeat 10-20 times. Upper body to stay upright, with the rotation of the hips and the waist, don't put too much of the body rocked with laughter.
4, Arch Bridge: lie on your back on the bed, his legs buckling, feet, elbows and Department for Fulcrum (5 points), force the buttocks raised, such as the arch-shaped. Along with the progress of the exercise, with his arms on the chest, only with the feet and back to pivot (3 points) to carry out the exercise, exercise 10-20. Practice this action with caution in patients with cardio-cerebral vascular diseases.
5, hands and climbing foot: whole body relaxed upright, legs slightly apart, arms lifted, after body lift, reach back as far as possible to the maximum extent. Pause, then bent forward, hands down, hands touching your feet as much as possible, and then pause, and then return to the original position. 10-15 times in a row. Note When bent forward, her legs are not bent, or ineffective. Elderly or hypertensive patients, when you bend over to be slow.


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