Due to 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, on the contrary, 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 your own charging.
The editors of estet-portal chose 4 effective exercises for the back to get rid of pain.
- Back Exercise #1: Child Pose
- Back Exercise #2: A Happy Child
- Back Exercise #3: Kitty
- back exercise #4: Dog
Back Exercise #1: Child Pose
There are various back exercises to stretch your muscles and stretch your spine. One of the simplest is "Child Pose" or "Hare Pose". This yoga exercise will help your back relax and stretch, as well as drive away stress.
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Take 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 repeatedly.
Back Exercise #2: A Happy Child
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.
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So, lie on your back on a hard surface. Pull your knees towards 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 exercise repeatedly.
Back Exercise #3: Kitty
You have probably seen this exercise more than once, and perhaps even done it.
Take the 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 exercise repeatedly.
Back Exercise #4: Dog
Take the starting position - on all fours. The back is straight, place the palms directly under the shoulders, and the knees - at the width of 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.
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This exercise will not only help stretch your back, but also work out the muscles of the abdomen and back.
In order for back pain to appear less often, 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.
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