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Exercises for back pain

Sharp or pulling Back pain - a faithful companion of people who are drifting behind a computer. It worries both women in the situation, and those who did not calculate their strength in the gym, and even with the beginning of the dacha period, it torments 70% of truck farmers.

After a hard day you need to gently and gently relieve tension in the lower back to avoid development Diseases of the spine. Do this set of exercises once every 2 days for 15 minutes.

Exercises for back pain

Exercise number 1

  1. initial position: Lie on your back, feet together, socks should look up. Hands along the body.

    Exercises for the back

  2. Technique of implementation: On the inspiration with your right hand, reach for the head, and the sockPull the left foot towards you. At the same time, press the heel in the direction away from you, and press the left side of the pelvis to the floor. You will feel the tension diagonally. Return to the starting position on exhalation. On inspiration, repeat this exercise with the left hand and the right foot.
  3. Number of repetitions: 6 times.
  4. Effect: Stretching the spine and stretching muscles.

Exercise number 2

  1. initial position: Feet on the width of the pelvis, hands along the body.

    Exercises for the back

  2. Technique of implementation: On exhalation bend the right leg in the knee and handsPull it to your chest. You should feel how the hip joint stretches and the pelvis opens. On an inspiration to lower legs or foots and relax. On exhalation repeat this exercise with the other leg.
  3. Number of repetitions: 10 times for each leg.
  4. Effect: During execution, the circulation in the pelvis and lower back improves.

Exercise 3

  1. initial position: Lie on your back, bend your legs in your knees and put your feet together, turn your knees out. Hands take hold of the feet and pull them to the pelvis as shown in the picture.

    Exercises for the back

  2. Technique of implementation: With gentle movements, raise your knees to the sides and simultaneously pull them to the trunk.
  3. Number of repetitions: 10 respiratory cycles.
  4. Effect: The area of ​​the pelvis, sacrum and waist is relaxed. Blood circulation in this area is greatly improved.

Exercise 4

  1. initial position: Lie on your back, legs bend in your knees, pull them to your chest, press them to your stomach and clasp your hands. The sacrum should rise slightly above the floor. Head and shoulders do not tear off the floor.

    Exercises for the back

  2. Technique of implementation: Do not tear your hips from your abdomen, pull the sacrum down, as if you want to lay the pelvis on the floor.
  3. Number of repetitions: 10 respiratory cycles.
  4. Effect: A great exercise for stretching the waist and sacrum.

Do not stop there, for soon it's summer - it's time to open dresses and swimsuits. Take yourself for the habit of doing exercises every morning, and by the beach season you will be able to boast of a chic body.

For sure among your friends there is a person who feels discomfort in the lumbar region, so do not forget to share this information with him.

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