Back Flexibility and strength exercises

If you have ever suffered from severe back pain you will know what is a central part of the back plays in our lives. Even something as simple as squeezing a tennis ball in the hand can be extremely painful, as if the action uses not only the muscles of the forearm, but also the biceps, latissimus dorsi and other muscles again.

The latissimus dorsi or "lats" are the large muscles that go to each side of the upper body and gives it to man its triangular shape.

Almost every sport requires strong back muscles to act as a "pillar" to support the principals in the movement and also to maintain balance, movement, speed and coordination.

Here are some easy exercises to help both stretch and strengthen back muscles important. Most are best performed in a firm but not hard, like the surface while you work the muscles, I will not put undue pressure on the bony parts of the body.

The knee to chest

Lie on your back and clasp your hands behind one of his thighs. Slowly pull the thigh toward the chest while taking care to keep the other leg on the floor. Hold for five seconds before lowering your leg and repeat the exercise with other leg. Starts about 10 repetitions of this exercise and gradually build this over time.

Rotations

Lie on your back with your knees together and raised so that your feet are flat on the floor. With outstretched arms close to your body and palms on the floor, lift your feet a few inches off the ground and turn the trunk to move the knee, first left then right.

At first, do not push yourself by trying to turn the knees too far, but as more flexible and increase strength, you can increase your range of motion. Ultimately, should be able to touch the knees on the floor.

Press pelvic

Again, lie on your back with knees bent and feet flat on the floor. Push the lower back down and keep it there for a few seconds while feeling the tension in your lower abdominal muscles. Vary the action of moving the feet together and doing the exercise and then repeat the exercise with your feet slightly apart.

Lift the pelvis

This time lying on your back with knees bent, feet flat on the floor and arms folded across his chest. Keep your legs and knees together, lift your buttocks a few inches off the ground and hold the position for several seconds. Then slowly lower your buttocks on the floor, count to two, and repeat the exercise again.

Dog Stretches

Ultimate is right! Get on all fours and lift your head so that you are facing forward. Lower your arms and at the same time, arch your back. Hold for a few seconds and then return to its original position.

Then, slowly extend one leg parallel to the ground as close as possible and hold it for two or three seconds before returning to the ground. (If this exercise is particularly back pain, hip or leg should cease immediately.) Switch legs and repeat this exercise ten times with each leg at first and gradually increase the number of repeats in time.

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