Hi, I hope you have no pain in your body and in your soul. xoxo. We prepared this article for you, this is how you prevent back pain: Simple exercises for those who want to strengthen their back.
Exercises: Back exercises for every day
The gymnastic exercises stretch and strengthen the muscles and ligaments, stabilize the muscle corset and keep the complex system in balance. They are an ideal complement to endurance sports, where the main thing is to enjoy exercise. Hold the position for 30 seconds at a time without holding your breath and change sides during diagonal exercises.
Caution: Those who already have back problems should first have the cause clarified and only do targeted muscle training under guidance.
Whether you slept in a funky position last night or you have been sitting and staring tensely at your computer for hours on end, neck pain happens. And a crick in the neck is not only annoying and painful, but it can also lead to headaches and upper back pain. To help reduce the aches and pains try a few of these satisfying stretches. After taking a long, hot shower to help loosen the muscles, try a few (or all) of them for a little instant relief. You’ll feel better and maybe you’ll even stand a bit taller.
Sit on the floor in a cross-legged position or in a chair with your feet flat on the ground. Extend your right arm next to your right knee or along the right side of the chair. Place your left hand on the top of your head and slowly tilt your head to the left. Apply gentle pressure with your hand to increase the stretch. To feel a deeper stretch, you can hold onto your right knee or the seat of the chair. This stabilizes the torso and allows you to isolate the stretch on the side of your neck. Hold on this side for 30 seconds, then slowly lift your head up and repeat this stretch on the other side. Do it for at least 5 min.
Sit upright with straight back, legs wide, feet under knees, arm stretched to cover, upper body in the hip bend and lean forward so far that the back is still straight. Do it 3_5 times.
The lower back rotational stretch can help relieve tension in the lower back and trunk. It also gently works the core muscles to improve stability.
Place hands in the neck or you can keep shoulder firmly on the floor, bend legs with stretched scent and turn to support, gently roll both bent knees to one side. Hold the position for 5_10 second, then return to starting position. gently roll the bent knees over to the positive side. Repeat this 2-3 time on each side.
Torso and abdomen Strengthen
Lie down on your back and bend your right leg at your hips and knees. Place your right arm straight on the floor. Heed your head and press your left hand flat against your right knee.
Bridges work a person’s gluteus maximus, which is the large muscle of the buttocks. People engage this muscle when they move their hips, particularly when they bend into a squat. The gluteus maximus is one of the most important muscles in the body, and keeping it strong can help support the lower back.
bend your legs in supine position, put your feet up like the picture, extend arms next to body, back of hands down, thumbs out, your head must remains on floor, neck stretched, butt tightened and raise without crossbar until body forms a non sagging bridge. Repeat 15 times and then rest 1 minute. Do 3 sets of 15 repetition.