How
to get rid of back pain??....Searching for exercises???.... From slouching at your desk to overdoing at the gym, many everyday
activities can lead to back pain. Regular stretching helps protect your back by
increasing flexibility and decreasing the risk of injury. Done after
strengthening exercise, it also helps prevent muscle soreness.
Stretching
Tips
Talk with your doctor before starting a new program
of back exercise, especially if you have a history of spinal problems or back
injury. Then follow these general guidelines:
- Warm
up with 5 to 10 minutes of light activity. For example, walk or pedal a
stationary bike at a comfortable pace. Stretching cold muscles can lead to
injury.
- Stretch
slowly, avoiding bouncy or jerky movements.
- Go
only to the point where you feel mild tension. It shouldn’t hurt.
- Relax
into the stretch, and hold for at least 5 seconds.
Below are three easy stretches that help keep your
back limber and healthy.
Kneeling Back Extension
1.
Begin on your hands and knees on the
floor. Your hands should be directly under your shoulders with your arms
straight.
2.
Rock forward, putting your weight onto
your arms. Round your shoulders, and let your seat drop a little. Hold for 5
seconds.
3.
Rock backward, sitting your buttocks as
close to your heels as possible. Keep your arms extended straight ahead. Hold
for 5 seconds.
4.
Return slowly to your starting position.
5.
Repeat 10 times
Standing Back Arch
1.
Stand up straight with your feet
shoulder-width apart.
2.
Put the palms of your hands on your
lower back. Take a few slow, deep breaths to relax.
3.
Bend your upper body backwards, keeping
your knees straight. Support your back with your hands. Hold for 5 seconds.
4.
Return slowly to your starting position.
5.
Repeat 5 times.
Knee-to-Chest Stretch
1.
Lie on your back on the floor with your
legs extended.
2.
Lift and bend your right leg, bringing
the knee toward your chest. Grasp your knee or shin with your right hand, and
pull your leg as far as it will comfortably go.
3.
Remain in the knee-to-chest position
while tightening your abdominal muscles and pressing your spine into the floor.
Hold for 5 seconds.
4.
Return slowly to your starting position.
5.
Do the same thing lifting your left leg.
6.
Do the same thing lifting both legs at
once.
7.
Repeat the sequence 10 times.
I hope these exercises will help you, if you have some more tips then share with us ..... Thanks.
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