Because of a busy lifestyle, modern people often complain of back pain. This may be due to the fact that while working in the office, some of us spend a lot of time in a sitting position. Or, conversely, most of the day - on your feet, "on the run." Due to this pace and lifestyle, we greatly affect our posture and often suffer from terrible back pain. To do this, you should regularly visit a massage therapist to help your back relax. Or do exercises on your own.
The editors of estet-portal chose 4 effective exercises for the back to get rid of pain.
- Back Exercises #1: Child Pose
- Back Exercise #2: Happy Baby
- Back Exercise #3: Kitty
- Back Exercise #4: Dog
Back Exercises #1: Child Pose
There are various back exercises to stretch the muscles and stretch the spine. One of the simplest - "Child's Pose" or "Pose of a hare." This yoga exercise will help your back relax and stretch, as well as drive away stress.
Subscribe to our page on Facebook!
Get into the starting position on all fours. Stretch your hands forward. Lower your buttocks onto your heels. Lower your head to the floor, and move your palms as far forward as possible. Count to 30 and return to the starting position. Repeat several times.
Back Exercise #2: Happy Baby
This exercise is also one of the yoga asanas. In another way it is called "Ananda balasana". Such an exercise requires good stretching, but if you try, anyone can do it.
How to treat scoliosis — modern methods and approaches
So, lie on your back on a hard surface. Pull your knees up to your stomach. Inhale and grasp the outer sides of the feet with your hands. Slightly spread your knees to the sides so that they are wider than the body and slowly pull your knees to your armpits. The shins must be perpendicular to the floor. Count to 30 and relax. Repeat the exercise several times.
Back Exercise #3: Kitty
You have probably seen this exercise more than once, and perhaps even done it.
Return to starting position — standing on all fours. Arms should be straight, hands shoulder-width apart, knees hip-width apart. The back is straight, the head is straight, looking down. Arch your back up, pressing your chin to your chest. In this position, linger for 5-7 seconds, arching your back as much as possible. Then, arch your back back behind the coccyx down to the cervical region. In the process, slowly exhale. Align yourself to the starting position. Repeat the exercise several times.
Back Exercise #4: Dog
Get into the starting position — On knees. The back is straight, place the palms directly under the shoulders, and the knees — across the pelvis. Tighten your abdominal muscles. Raise one arm parallel to the floor. Then, raise your opposite leg so that it is also parallel to the floor. Keep your head and back in the same position until you raise your arm and leg. Count to 10 and slowly return to the starting position. Repeat the exercise several times on different arms and legs.
More useful information on our Instagram page!
This exercise will not only help stretch your back, but also work out your abdominal and back muscles well .
To reduce back pain, do exercises in the morning, and during the working day take a few minutes to warm up. Maintain good posture and do back exercises regularly. And also, visit a massage therapist, then your posture will become better, and pain will bother you much less often.
See more important and useful information on our YouTube:
Add a comment