Back pain is an extremely unpleasant symptom that is familiar to almost every person. Such a condition can occur at any age, since an incorrect posture is formed in children even at a school desk. In the future, the condition may worsen, and sedentary work, a sedentary lifestyle, constant use of computers and laptops, in front of the screens of which people often sit far from the most comfortable positions, contribute to this. An effective method for the prevention and treatment of back pain is a set of physical exercises that are aimed at forming the muscular corset of the back.
How does the muscular corset of the back affect the whole body
The spine is the main supporting structure in the human body. This is a kind of "pillar" on which they rely and to which, in one way or another, almost all structures in the human body are attached. Due to the peculiarities of the spine, people have the ability to walk upright, and it is its pathology that is the main cause of back pain. The muscular corset of the back is two layers of muscles: superficial and deep. The main task of all these muscles is to maintain the spine in an upright position. Insufficiently developed back muscles lead to displacement of the vertebrae, mechanical compression of the nerve roots and the onset of pain.
Muscular corset of the back:
- why is it so important to form a muscular corset of the back;
- exercises for the formation of the muscular corset of the back.
Why is it so important to form a muscular corset of the back
The formation of the muscular corset of the back is one of the main directions of physiotherapy exercises. Performing the exercises described in detail in this article is recommended for people of completely different ages. Moreover, the sooner you start training your back muscles, the less it will bother you with age. These simple exercises are aimed at increasing the strength and endurance of both superficial and deep back muscles. They are also responsible for keeping the internal organs in the correct position, so exercises for the formation of back muscles have a positive effect on the functioning of the abdominal and chest organs.
Exercises for the formation of the muscular corset of the back
Exercises to form the muscular corset of the back is an effective way to permanently get rid of back pain. The systematic implementation of these simple exercises, which you will spend only a few minutes a day, will help you form a beautiful posture and forget that your back has ever bothered you. This method of treating back pain is very simple, affordable and effective. Perform these simple exercises while lying on your stomach with your hands in front of your body and your chin on the floor.
Exercises for the formation of the muscular corset of the back:
- raise right hand up, lower;
- raise left leg up, lower;
- raise left hand up, lower;
- raise right leg up, lower;
- raise right arm and left leg together, lower;
- raise left arm and right leg together, lower;
- raise two hands, lower;
- raise two legs, lower;
- raise two legs and two arms at the same time, lower;
- lying on the left side, raise the right leg and lower it;
- lying on the right side, raise the left leg and lower.
Exercises for the formation of the muscular corset of the back must be performed according to the following method:
- 1st week - repeat each exercise 5 times;
- 2nd week - repeat each exercise 7 times;
- 3rd week - repeat each exercise 9 times;
- 4th week - repeat each exercise 11 times;
- 5th week - repeat each exercise 13 times;
- 6th week - repeat each exercise 15 times;
- 7th week - repeat each exercise 17 times;
- 8th week - repeat each exercise 19 times;
- 9th week - repeat each exercise 21 times.
After just 2 months of regular exercises for the formation of the muscular corset of the back, you will see how effective they are. Thanks to these exercises, back pain will never remind you of yourself again.
Add a comment