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Strong back muscles guarantee health

back pain

Strong back muscles - the key to health

Sometimes going to the gym, due to circumstances, is impossible or difficult, but you can train at home if you know simple and effective exercises.

Exercise 4

Lie on the floor, bend one, stretch one leg parallel to the floor, make circles in the air. Do 3-4 sets of each leg, about 10 reps.

Exercise 5

Option number

A little unusual exercise. Throw 50 coins (or buttons) on the floor, stand on one knee and gradually, slowly, collect all of them. Exercise should take at least 3 minutes.

Qigong exercise "Back-to-back walking" If you are occasionally disturbed by lumbago, then refer to Chinese medicine - in this case they recommend this exercise.

This is believed to be due to weak muscles and ligaments of the back and abnormal functioning of the spinal cord. This exercise strengthens the muscles of the back, thus eliminating the lumbago.

Option number 1

Stand straight, place your hands on the belt so that the thumbs press on the sensitive points on the lower back on the kidneys, and the rest lie on the stomach. Extend your leg back, lift as high as possible, then take a step back. Keep walking in that style.

Strong back

Option number 2

Do the same with your feet, but your arms should hang along your body and swing gently.

Remember that the body should be straightened; free space from any obstacles; do the exercise 2 times a day for 10 minutes.

Special exercises for back pain Sometimes, especially for beginners, exercises in the gym are accompanied by pain. In this case, you need to see a doctor. If the doctor confirms that the pain is provoked by too much stress on the undeveloped back muscles, you need to build your workout in such a way as to focus on the abs, latissimus and hyperextension. It is also necessary to work on stretching and gluteal muscles.

Often back pain occurs due to weak abs muscles: the back pulls the load on itself. This means that the press needs to be strengthened..

Back pain occurs in 30% of athletes. This is the most common reason for abandoning professional sports. To avoid serious problems in the future, it is necessary to increase the flexibility of the lumbar spine. A link between flexibility and back muscles has not been established, but it has been shown that less flexible athletes are more likely to suffer back injuries. Do not ignore the warm-up: thanks to a rush of blood into the muscles, they become more elastic and ready for exercise. You can not pause between the warm-up and the exercises themselves: it is proved that a 30-minute break negates all efforts. The risk of muscle strain becomes less if the athlete maintains muscle tone all the time.

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