One of the consequences of living a life that is too sedentary or too active is constant back pain. If you feel a lot of pain in the lower part of your back, an uncomfortable stiffness, an unbearable pressure or, directly, you can no longer move after walking a few steps, try these easy stretches.
Ideally, perform the following sequence at least three times a day for the first time, until you release the most severe pain. Then, when you notice a considerable improvement, you can do it once a day. Finally, when you feel strong and healthy, reduce the frequency to three times weekly. However, do not stop doing it so do not fall again.
Take a moment for yourself and calmly, begin. First, lie back on your bed or on a mat on the floor or on a yoga mat.
Warm up: contraction of the pelvis.
Lie on your back, bend your knees and support the soles of your feet on the floor. In this way, and because of your back problems, you will notice that the lower back can not touch the ground.
Contract the pelvic and abdominal muscles. Lower the pelvis so that the lower part of your back rests on the floor. Hold the position for 5 seconds, relax. Repeat three times at first. Increase the repetitions over the days until you get 10 repetitions.
Then take a deep abdominal breath. As you exhale, expel the air slowly and slowly contract your abdominal muscles, as if your navel wanted to touch your spine. Hold the position for 5 to 10 seconds. Repeat 10 times.
What area do we work? Back of the thighs, more precisely the tendons of the hamstring.
Mouth up as it is and with legs bent. Straighten your right leg and begin to raise it gently, you will feel the tendons begin to stretch. Hold the leg with your hands and hold the position for 30 seconds. Repeat the process with the left leg. Do it twice with each leg.
Tip: Contract your abs when you have a raised leg.
What area do we work? Hips, buttocks and lower back.
We start in the same position: upside down bent legs. Take a breath and bring your right knee to your chest, your leg continues to flex. Take your leg and try to stretch a little more if you can. Hold the position for 20 seconds. Repeat with the other leg.
Tip: If you can, when you take your leg in the chest, try to straighten the other one that is at rest. If you feel discomfort, flex back.
3. Spinal Stretch.
What area do we work? Low back and oblique.
Upside down, stretch your legs in a comfortable position. Stretch your arms perpendicularly and at right angles to your body. Then, turn your hip to the left side, trying to make your right knee touch the floor. The right leg should be flexed. The upper back and hands should not peel off the floor. Hold the position for 20 seconds. Repeat with the other leg.
Tip: contract your abs when you raise your knee and rotate.
4. Pyriform Stretching.
What area do we work? Buttocks.
Face up, raise your left leg flexed. The foot should be parallel to the floor, in the air. The quadriceps should be at a right angle to the torso. Raise your right leg and place your right foot on your left knee. Hold the position with your hands and lift your head off the ground minimally. Hold for 30 seconds. Repeat the process with the other leg.
Tip: contract the abs when crossing the leg and support on the raised knee.
5. Pie countertops.
What area do we work? Hips and quadriceps.
Stand up, step forward with your left leg. Rest your right knee on the floor. Place both hands on the left knee. Slide your right leg back as far as you can. Hold for 30 seconds. Change sides and repeat with the other leg.
Tip: Keep your back straight and your shoulders relaxed.
What area do we work? Quadriceps.
Lie on your left side, slightly flex your legs to maintain balance and a comfortable position. Rest your head on your left arm flexed. Bend your right leg, bringing your foot toward your thighs. Hold your foot with your right hand. Hold the stretch for 30 seconds. Change side and leg, repeat exercise.
Tip: contract your abs when you take the top of your foot.
7. Total Stretching.
What area do we work? Whole back and shoulders.
Stretch your back by leaning on the back of a chair or in a barrel. The straight back should be parallel to the floor and form a right angle with the legs.
Stand up, raise your right hand over your head. Stretch all right side by leaning to the left, always facing forward. Hold for 10 seconds and repeat with the other hand.
Many successes! We hope that, from now on, you will feel a considerable relief in the pain of your back.
“IF THE ARTICLE WAS YOUR INTEREST SHARE WITH YOUR FRIENDS”