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What exercises for lower back?

Who exercises for lower back exercises lower back desperately need




Lower back desperately need to strengthen the muscles of the spine, where it is easier to maintain your weight, and easy to maintain proper posture and proper positioning of the spine practice on a mat or carpet ... Never exercise on a bed or mattress. database should be so difficult. you can download your shoes for this exercise, wear loose clothing. Do not perform any exercise if the pain would not allow it. But I guarantee you exercise regularly and properly executed, you forget the pain in his back. Consult your doctor, however, before you perform this exercise. However, if you want to perform preventive and back pain is not your biggest problem can certainly be done in the comfort of your own home.
For this exercise you will need a low stool or footrest. not exceed 40 cm. stand up straight before him. hands loosely at your sides. Place one heel of one foot on a chair. leg should be straight in the knees, on a chair, and that which you stand. bend down forward trying to touch your toes on the chair. Do not bend your legs at the knees. bend down as much as you can. no slouch at this and do not pull your shoulders forward. Hold this position for 15 to 30 seconds. Repeat three to ten times, depending on how much you suffer from pain. Then change legs.
take a position like this. feet together, arms straight. the cat is again straining the abdominal muscles tight and flexing the spine in an arc toward the top. Hold this position for 5 seconds. Then slowly move the curve of the spine to the point where the spine is in line with the head, parallel to the ground. not stop in this position, but the arc in the opposite direction, pulling tight head up and spine bending down. Hold for 5 seconds. Perform 10 repetitions.
Stay in the position of the second
then pull the right arm forward, while pulling back on the left leg. arm and leg should be parallel to the floor and create a body of a straight line. Hold position for 5 seconds and then return to the home. After 3 seconds, re-raise the same limb. Repeat 10 times in three sets. Then change hands and feet and do the same amount of reps. And not 10 rep leg changes each time you return to the starting position.
lying on the floor. Then bend your knees and follow them to width of the hips, feet flat on the ground. Put your hands behind your head. Flex your muscles and push the cross-section of the spine, rests flat on the ground - usually a space between the body and the soil - ... Hold this position for 5 seconds, then return to the starting position of the three sets of 10 repetitions
Stay on the floor. Join your feet together, feet flat on the ground. Raise your hands and pull them tightly together at the same time raising his head and shoulders. not lift the whole, however, not reduce it in the entire field. Just try to touch your chin to your chest, do not pick up more. Hold this position for 3 seconds. Do not hold your breath during this time. Return to starting position. relax. Repeat ten times in three sets. To achieve harder Put your hands behind head and follow a belly.
still lying on the floor, bend your knees and follow them to the width of the hips, feet flat on the floor. put your hands loosely at your sides. Then replace the right foot to left, tilt right foot ankle on his left knee. Then try to tear his left foot from the earth and bring it to the chest. Youll feel like a muscle in his right buttock and right thigh to stretch. Raise your left leg as you can. Hold this position for 10 seconds. Repeat 8 times. Then change legs .
Turn on the floor and lay on my stomach. legs together, feet on the floor based on your toes. hands to the body. lie for five minutes. If you believe the media are a big pain in the belly pad. That should help. Then remove the bag and see if you could lie on the floor in this position without her. If so, you can continue practicing.
Lying face down on his hands rest the body, as seen in pictures. lie for 2-3 minutes. Then straighten your arms to pick up. Do not lift your hips off the floor. Hold this position for 2-3 seconds and return to relying on his knees. Wait 10 seconds, then pick up again at the top for 2-3 seconds. Follow up to ten repetitions, depending the degree of pain.
son is laying on its side. Lean body by hand, one foot on the other side. arm which has stood on should be placed on its side. Then try to separate the hip from the earth and slowly lift so that the body was in one line. Keep your hips in the air for about 10 seconds. Then slowly return to starting position. Repeat ten times, then change the page.




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