These exercises aim to help win back discomfort and help back pain prevention. Strong backs get injured almost as often as the weaker backrests. Stretching alone does not help if the back up is not strong, so it is important to do regular exercises for lower back pain.
If you buy some weights, all of these exercises can make your own. It is important that before you can perform any of the use of the program, however, that you can get verified with your doctor, especially if you suffer from chronic back pain, or has recently undergone surgery. These exercises are intended to make a stable spine and make it stronger, if done on a regular basis; in General, it is recommended that you try to work at least three times a week.
the use of each of the 15 Reps at a time, you may want to start a number of sets, so you become stronger and more stable. When you do these exercises, transverse abdominal muscles to activate you need to put an end to the belly button in the lower back. People have a tendency to distend the stomach-or push the button off, when they are produced, this has an adverse effect on the stability of the kernel, so remember to pull the belly-button, to suck those abs and hold but do not forget to breathe!
OK, first, the balance of the use of the ground to keep the hip relaxed, but exaggerating the curve of the lower backrest by bringing the maximum number of exaggerating the curve towards the abdomen to make the abbreviation in a nice and hard to interpret, if the transfer is, however, should be used to play. Tilt the head backwards towards the pelvis than the belly button down to suck towards its own thoracic back towards your knees tilt your head towards and then back. The Second. This is the key to use to initiate the procedure laid down in an acute episode of back pain but only employees need to be pain tolerance. For the purposes of this exercise, the aim is to add motion and also by making pelvic muscles helps to relax the back, taking the pressure off the disks.
To carry out this exercise to the next level as prior to the contraction in a nice and hard, without exaggeration of the pelvis, behind the curve towards the bridge in place, the maximum amount of lift your shoulders to support the country. When you are in this position, it is important to keep the body Nice and hard, the contracting authorities in the abdominal cavities of the floor of the pelvic muscles and the muscles to move in place in the kicking action line, outside the direct generation of the right leg must be in the same plane as the offset account in the leg at the knee. Keep your stomach tight and avoid twisting or slouching. Keep the action line, keeping the Nice and then ten seconds of idling in neutral with the strong increase in connection with football matches with an extended back down, the alternative and extend directly, there is no such thing as a foothold. By taking a point off the balance of the lower back muscles are Contracting, a small hard to stabilise the spine.
Next, lying on the ground, arms outstretched, took on the nuclear side, the kämmenten, lift both feet of bending the knees at a 90-degree angle, keeping the kernel yet to open, and the feet of the knees, in conjunction with the country, in the by degree box to rotate to the left of the first, and then to the right. The idea is to keep shoulders down and continue to find directly the head always.
In this exercise, you will extend similar-go away from your body your knees a little more detail and will rotate from side to side to preserve the stability of the kernel.
Now, still lying on your back in a smooth point, the core countries, lift your head, you can extend your left hand as a diagonal right foot that football is a big country, then the hand to the head, hand and foot, then go back to the starting point for an alternative to the opposite hand on the opposite side of the leg to the lifting of the country as the extension of the head of the cross takes place. The alternative, repeat.
For the next use in the high starting point, lift your left foot to right in the heart of the financial assistance of arms, such as the lift decides to meet the country's own generation towards the country. Alternating the right foot, left foot out of your own, for the purposes of this exercise, stretch the hamstrings and lower back.
OK, time to wake up. Standing before a low bench or a table, if you do these exercises at home, keeping the squat gently bending the head and thorax to the top of the knees, Rotate, to extend the arm and the crosses on the opposite side of the bench and back to the standing position, then squat, rotate, and achieved with the opposite arm to the opposite side of the bench. Is really important that we do not hunch over for the purposes of this exercise, make sure that the bend the knees but keep the body upright, with a view to the extension.
Next, get the left hand dumbbells approx 8-10 lbs weight, standing upright, feet close together, hand weights, elbow bent, Tilt completely on the same side as one of the priorities on the holding, then extending the arm directly Back up above the head, down to the body. Push the arm over the head or the Tilt on the opposite side; arm appears next to options, and the straight head. Do 15 reps, then alternate the weight on one side, and repeat.
When using the weights of some of the exercises, if it is too easy to add the selected weight, the weight of 5 lbs at a time, until you get to the point that it is challenging the last Rep.
Next, the weight of both hands on the farm, in the light of the foregoing, the following will not be able to use the Sloping side of the head, the head of the recruitment and retention of nuclear weapons in the Central.With the tilt, i.e., the Director of the move, don't let your arm falls within the area referred to in your head. The head must be in the Middle when you move from left to right. One of the Republic is the same as right tilting to the left.
The work on the farm only has one hand in one or more of the following tasks in the nuclear, from left to right, Tilt again, you do not need to load each of the hand, for the purposes of this exercise, so cant down, on the other side, the back up over and over on the other side of the chest, to date, and time. For the purposes of this exercise, quadratus lumborum, the aim is, and your obliques. To connect to the spinal cord of ovine and caprine animals and the QL the pelvis, lower back pain is a common source. For the purposes of this exercise is intended to make in this area back to Nice and stable.
Finally, for the use of the position, you can do in the sitting position, sitting nice and high, computerists abdominal, erect posture, to bring down the head backwards and almost a double chin, the earlier arms back, keep your shoulders and pinch the shoulder blades together, hold for one minute. This exercise can be done in one minute as part of the daily routine at the Office or at home, half an hour during the day.
According to the number of these General exercises within a certain period of time to assemble the necessary to live a quiet normal life, free of back pain. The important thing is, however, as much as possible, to focus on the core abdominal muscles and to use them to think and to activate them, before you can go to regular activities such as gardening or children for vacuuming.
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