10 minutes for a healthy back!
Healthy Back Nothing can make you vulnerable faster than evil in appearance. And if you know the feeling, it’s uncomfortable to see that four out of five adults will share it at some point.
However, only a small percentage of back problems is really serious. Eighty percent of all back pain is a simple muscular pain. More importantly, that pain almost always develops gradually, which means that the moment your back “goes out” is the final result and not the cause. And the cause, most of the time, are years and years of bad habits of return.
So, what can you do to overcome the obstacles? That’s what will be on the following pages: a formula of ten minutes and ten steps to avoid the development of a back problem. A little daily attention at home, at work and during workouts can keep your back for a long time.
A healthy back remains with a series of strong and flexible muscles. That is why this simple routine takes place in the main stabilizing muscles of the back of the torso and legs. It specifically stretches the flexors, the muscles in the front of the body that tend to be short and tight, and strengthens the extensors, the back muscles that tend to be underutilized and weak, as well as the abdominals that support the spine. spinal.
Results: a medium and straight posture and prevention and relief of back pain.
You will need plenty of room to lie down, an exercise mat or a soft surface, a small towel, along a rope or belt, and ten minutes a day.
Lie on your back with your right leg straight. Keep your left knee on your chest with your hands on the back of your thigh. Hold for ten seconds. Repeat on the other side.
Lie on your back with your right leg straight on the floor. Bend your left leg towards the chest. Hold the left knee with both hands, pull the leg up and cross the body to the right shoulder. Feel the stretch on the outside of the left hip. Hold for ten seconds. Repeat on the other side.
LENGTH BEFORE THE BODY: Lie on your stomach with your hands under your shoulders and your elbows bent. Push up to slowly lift the shoulders/chest, straightening the arms as much as possible while keeping the hips in contact with the carpet/floor. Hold for ten seconds and do not forget to breathe.
STRETCH BEFORE YOU WAIT:
Kneel on a towel with your left knee and place both hands on your right thigh and bend in front of you. Keeping your back straight, move your hips forward until you feel a stretch in front of the upper part of the left thigh. Do not allow the right knee to bend the right foot. Hold for ten seconds. Repeat with the other leg.
BACK DESMENUZADOR(Healthy Back):
Lie on your back. Place a rolled towel under the lower back. Keep your legs straight. Place the cord or belt around the heel of the right leg and slowly raise the right leg until you feel a stretch in the back of the thigh. Hold for ten seconds. Repeat with the other leg.
STRENGTHENING THE LOWER BACK: Lie on your back with your heels near your buttocks. And gently lift the buttocks and lower the floor until the thighs and back are in a straight line. Hold for ten seconds and do not forget to breathe.
ABDOMINAL FIRMER(Healthy Back):
Lie on your back with your knees bent and your heels close to your buttocks. It reaches the hands between the thighs. When you exhale, gently wrap the head and shoulders until the shoulder blades come off the floor. Hold for ten seconds.
Lie on the left side with legs bent at the hips and knees. Lift the shoulder of the head until the left shoulder leaves the ground. Hold for ten seconds. Repeat on the other side.
STRENGTHENING THE BACKREST:
Lie down, with your arms down. Exhale and gently lift the shoulders and the carpet chest. Hold for ten seconds and do not forget to breathe.
RELEASE OF THE FOLDER:
Lie on your back, with your knees bent, your heels close to your buttocks, your shoulders flat and your arms extended to the sides. Slowly lower your knees to the left and gently rotate your hips and lower back. Hold for ten seconds. Repeat on the other side.
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