Back pain often occurs in most people. It usually occurs after exercising, working hard for a long time, even after playing with the kids. You may accept the pain as part of your aging process. But, of course, you should not surrender in this position. If you have back pain, stiffness, soreness or spasms, the following simple exercise can overcome the complaint. Your back will come back fit and strong.
It only took a total of about 7 minutes to do this little stretching. Before you do the stretching, you have to warm up first.
Warming up before take stretching :
- Lie on your back with knees bent and feet flat on the floor. With this relaxing spot, the tiny from your back aren't going to be touching the bottom.
- Perform pelvic tilt just by strain your abdominal muscles in order that the small with the spine passes with the floors. Support for 5 seconds, and then relax.
- Do this again proceed thrice along with slowly and gradually generate 10 repetitions.
- Go on a deep breath and deal a abdominal concerning let out your breath, pulling your belly button towards your spine. Hold for 5 to 10 seconds. Reiterate the method 10 moments.
And now you should be ready to begin the process of that workout. Apply this 7 stretching moves
The hamstring stretch
Keep for 30 sec. take twice for each leg
Knee to chest stretch
This method helps to strengthen and relax your gluteus. Keep for 20 seconds for each leg twice.
Spinal strecth
Keep for 20 seconds and repeat the process on your other knee. You can do this more twice, but don't get excessive
Priformis stretch
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| Priformis stretch / pic via .floota.com |
Keep it 30 seconds and do the same for your other leg.
Hip flexors stretch
Hold for 30 sec. and then switch and repeat with your other knee.
Quadriceps lying down stretch
Hold for 30 sec. on each side and do twice for each side.
Total back stretch
The following activity will let you relieve entire back, shoulders with arm soreness. Keep on 20 sec and repeat for the other side.
After doing this exercise, your back pain should have been reduced. We also recommend that you should consult a doctor first before doing these exercises.
