While acute muscle pain requires rest, it is essential to strengthen the abdominal and back muscles once the acute inflammatory phase has passed. This helps prevent further lower back strains or pain and improves body balance. Mr.

Liao introduces the following five training exercises commonly used by dancers to strengthen these muscle groups. Repetitions: 10 per set Sets: 3 Lie on your back with your hands placed under your hips, palms down. This position allows your abdomen to rest naturally and makes it easier to exert force.

Lift both legs up to a 90-degree angle, then slowly lower them down, lightly touching the floor with your heels without completely lowering your legs. Throughout the movement, engage your core muscles. Repetitions: 10 per set Sets: 3 Lie on your back with your feet held down by another person or secured with gym equipment.

Place your hands behind your head, but avoid using your arms to pull your neck up as this can cause neck injuries. Instead, keep your neck and back straight without bending, and use the strength of your abdominal and lower back muscles to lift your upper body. Repetitions: 10 per set Sets: 3 Lie face down with your hands placed at your sides.

Push your upper body up with your hands, lifting as high as you can until your back muscles tighten. Hold this position for about 10 seconds. Release your hands from the mat and extend them out to your sides, holding your upper body up using only your lower back muscles.

Hold this position for a.