Strengthen muscles to prevent back pain.

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Back pain is a common symptom that can occur to anyone, and if you sit for a long time or repeat the wrong posture, the spine is under pressure. Stretching or muscle strengthening exercises can relax and train the muscles around the waist to prevent or relieve back pain. Exercise the six movements below for 30 seconds each, and if you repeat them steadily for three minutes a day, you can see the effect. Let me introduce a three-minute muscle strengthening exercise that relieves back pain.

1. Pulling your legs.

Bend your knees in an upright position and bring them to your chest. And after hugging your knees with your hands, you strengthen your stretching by moving your knees back and forth. Then change your hand position to your thigh and hug your thigh for a few seconds. Repeat two actions for 30 seconds.

2. Stretch your upper body.

Sit on your knees on the floor and spread your knees as wide as your hips. Breathe deeply and bend your body so that it goes up on your thighs when exhaling. And pull out the neck and spine as long as possible, keep the ribs as far as possible from the tailbone, and pull the head out of the shoulder. Then, leave your arm comfortably next to your leg and extend forward. Breathe deeply for 30 seconds while maintaining your posture.

3. Twist your waist.

Lie upright on the floor, bend your legs and bring them to your chest. Then lift your leg and turn it to the right, and stretch your arms to make a T shape. The gaze is directed to the left opposite to the leg. Maintain this posture for 15 seconds and breathe deeply. Then use your abs to move your knees back to the center, and then turn them left. Bring your gaze to the right and breathe deeply for 15 seconds.

4. Bridge.

Lie upright on the floor with your back on the floor, bend your knees, and keep your feet just below your knees. And it gives strength to the abs and hips, lifting the hips in the ceiling direction. Think of it as making a diagonal line as long as possible with the body from shoulder to knee and maintain movement. At this time, you should make sure that your spine is not bent or your hips are not sagging, and you should continue to put strength on your hips and abs and hold out for 30 seconds.

5. Birddog.

Kneel down on the floor and start in a prone position. And pushing your abs in the direction of your spine while applying great force to your abs helps maintain your posture. Stretch your right arm and left leg straight while fixing your torso. Then return to the prone position, and this time extend your left arm and right leg straight. Swap your arms and legs, and exercise for 30 seconds.

6. Plank.

The basic plank posture is the same as the push-up start posture, and it is a suitable exercise for those who lack muscle strength. You should focus on the overall line of your body so that your back and hips do not droop down while aligning the wrist and shoulder lines the same, applying strength to your abs. If you practice the basic plank posture properly, you can adapt to the deformable posture without difficulty. Hold out for 30 seconds while maintaining your posture.

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