我自己早午晚都做一次既routine (下面有youtube link):
1. Glute Bridge x 12
2. Single Leg Bridge x 6 (each side)
3. Bird Dog x 10 (each side, 2 sec hold)
4. Alternating Superman x 10 (each side, 2 sec hold)
5. Superman x 10 (2sec hold)
6. Lower Back Extension Stretch x 10 (5sec hold)
以上每個動作,係做既時侯都focus係個lower back到,尤其最初期做呢D動作既時侯個lower back應該好有feel, 慢慢開始個feel愈黎愈少既時侯就代表你條腰愈黎愈好,最緊要係要keep住做。每次可能用你15-20分鐘,其實已經好幫到手。利申非專業,純粹自己好番過希望幫到大家
Glute Bridge
https://www.youtube.com/watch?v=wPM8icPu6H8
Single Leg Bridge
https://www.youtube.com/watch?v=AVAXhy6pl7o
Bird Dog
https://www.youtube.com/watch?v=wgOuR7YrwtM
Alternating Superman
https://www.youtube.com/watch?v=Gui5TqiKjZI
Superman
https://www.youtube.com/watch?v=cc6UVRS7PW4
Lower Back Extension Stretch (From 5:00)
https://www.youtube.com/watch?v=dfMiuFsM1o8