Easy and Effective Back Exercises |
Back pain is one of the most
persistent, chronic pains we must deal with in our lifetime, and we'd be
hard pressed to find someone who hasn't had to deal with them from time
to time. That is why it's important to work on the right areas and
muscles that not only prevent muscle pain by lowering the stress on our
back and lower back areas of the spine, but also help to alleviate the
pain that comes with it.
Here are 4
simple yet effective exercises you can perform a few times a week to
protect your back in the present and in the future...
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The Bridge
1. Lay on your back, feet on the floor, knees bent, legs slightly apart, at the width of your hip.
2. Clench your buttocks and lift it upwards, slowly, vertebra by vertebra, until you get to about shoulder height.
3. Count slowly to 3 and slowly lower yourself, vertebra by vertebra, while keeping your stomach muscles clenched.
Sets: Do this 10-12 times for a complete session.
What it does: This
exercise neutralizes the daily stress the spine deals with. It
stretches the muscles that bend the thigh and stengthens the back
stabilizers and the lower back muscles. Also, it works your stomach
muscles to keep your balance and keep more pressure off your back.
Note: Remember to be patient and go slow.
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The Ox
1. Stand on six (hands, knees, tip of feet) touching the ground, knees
at hip height, your elbows a bit bent, your palms at a width with your
shoulders. Keep your stomach tight but don't move your back of twist
your hip.
2. At the count of 3, raise opposite hand and leg to a horizontal level and keep them there for 3 seconds.
4. Slowly and patiently, raise that
time up to 10 seconds. Add a motion of raising and lowering your
opposite hands and legs, while keeping your stomach tight and your
elbows locked.
Sets: Repeat this 6 times for each side.
What it does:
Strengthens your core muscles, strengthens the area of the shoulders and
the stabilizing muscles, improves on posture and coordination - to help
the spine perform day to day activities such as walking, running,
dancing or carrying.
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Side Position
1. Lay on your right side in a straight line, legs continuing the line of your main body. Lean on your arm, while you make sure the elbow is at a straight line under your shoulder.
2. Clench the stomach muscles lights and gently lift your hip from the floor.
3. Hold this position for 20-40 seconds (according to your progress) and gently lower yourselves (no dropping down!).
Sets: Do this 3 times for each side.
What it does: The exercise builds up the strength and stamina of the stabilizing muscles, strengthening your waists and lower back.
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Forward Lunges
1. Stand up straight and put your hands on your waists.
2. Make a lunge forward, while
bending the knee on the forward leg to 90 degrees and bending the knee
on the back leg until it comes close to the floor.
3. Again, do NOT hurry. Do this slowly, and remember it's important to keep stability, no wobbling. Keep your stomach tight.
Sets: Do this 8-10 times for each leg.
What is it good for: The
exercise improves the body's posture and strengthens your control of
your core muscles. This is key to protecting the spine while walking,
running or climbing stairs. The exercise uses all the important
stabilizing muscles.
Tip: Try to get to a stage where you can actually touch the floor with the knee of your back leg.
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lundi 22 septembre 2014
Easy and Effective Back Exercises
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