Back pain disturbing and unsettling possible that the disruption of the natural course of life. Some
back exercises that aim to tighten and strengthen the muscles can
prevent the emergence of back pain if it has to do once a day for 15
minutes only. Exercises
designed for people who do not suffer from chronic diseases, such as
rheumatoid arthritis or osteoporosis, as in these cases should go to
your physician before starting a workout.
Knee-lift of the chest
Bask on the back, knees bent and feet straight up on the ground. Raise your man and one, the hands and Qrbuha to the chest. Continued to catch the man near the chest between 15 - 30 seconds and then go back to the initial state. In the following stage, repeated the exercise with the other guy. They changed between the two men at a time, and repeated the exercise twice, even three times for each man. It's also possible lift the two men together. Advised to repeat this exercise once each morning and once each evening.
Lower back exercises - rotary tensile
on Zhrkm with knees bent and put the feet up straight on the ground. Maintained Ktefikm the ground. And now, just by the bottom half of the your body Hrkoh the one hand to another. Stay in the bottom half of your body for 10 seconds in each direction and then go back to start and Hrkoh points for the other side. This exercise also advised to repeat it twice a day, morning and evening.
Lower back - lifting the pelvis
on the back with knees bent and feet put straight on the ground. Qosoa back makes Btunkm the direction of the Supreme, stay in this position for 5 seconds and then returned back to the ground. In this exercise, the shoulders and the rear on the ground all the time and just back arched and return to Earth. Begin Repeat this exercise 5 times a day and then been added every day once or twice so that you can practice 30 times in a row.
Train bridge
This exercise is similar to the previous exercise, but in this exercise is bending back and rear together to the top and stay on the ground is only the shoulders and feet. When back and الفخذان the heading to the top, breathed a deep breath three times and then go back to the initial position. Begin the exercise of this exercise 5 times a day, then Add in the hotel every day once or twice so that you can practice 30 times in a row.
Exercise such as tensile Cat
Put the knees and hands as a boy on the ground. Movement light, called Zhrkm of the fall towards the ground and then Qosoa if you were guiding Btunkm of the back toward the ceiling and then go back to the initial position. Repeated the exercise twice a day, three to five times in each. Tightening the lower back in a circular motion when you sit on a chair.
Sit on a chair or bench without backrest or hands. They put a man on the man and put one arm on the upper knee. Then the upper part of the body in the opposite direction of the hand that you have placed on the knee. If you put right arm, the upper part of your body to the left, stay in this position in each direction for 10 seconds and then they changed hands. Repeated the exercise twice a day, three to five times in each.
Shoulders exercises
Sit on a bench without backrest or hands. Keep the integrity of the head and back. Turn your shoulders back together until Tsubhan Qreptan one from the other and have a broad chest and taut. Repeated this exercise three to five times a day.
Stand right to prevent back pain
In addition to the practice of back exercises, it is recommended that you do your effort to stand properly to prevent back pain. Parents were not recommendations to you, in childhood, that you sit down and stand up straight in vain. Weak spine is stretched back muscles makes more diligently in order to maintain a balance, which can lead to fatigue, back pain, headaches and other problems.
How Thafezon to stand right?
Keep your patience to the top.
Maintained Ktefikm the back, but not much Mhdodin.
Maintained Makhrtkm and Btunkm Mhdodin inside.
Keep the feet parallel and equally with the conservation Twasenhma.
Persistence exam
So that you can tested , the exam carried out the wall. Stood near the wall while your head is, Ktefakm and rear touching the wall. Must remain the heels of the feet on the 5 centimeters from the wall. Now, put one cuff hands in the space between the wall and the curvature of the lower back, while the other palm of the hand are flat on the wall. If you entered the palm of the hand easily in this space, the and correctly. If you feel that the gap is greater than necessary, Enter Btunkm to the correct curvature afternoon, and this is the correct posture to stand. If you have noticed that the vacuum is less than necessary, Qosoa back and plan to arrive to the correct posture. After he obtained the curvature of the back right, stayed away from the wall and tried to maintain this situation all the time.
Knee-lift of the chest
Bask on the back, knees bent and feet straight up on the ground. Raise your man and one, the hands and Qrbuha to the chest. Continued to catch the man near the chest between 15 - 30 seconds and then go back to the initial state. In the following stage, repeated the exercise with the other guy. They changed between the two men at a time, and repeated the exercise twice, even three times for each man. It's also possible lift the two men together. Advised to repeat this exercise once each morning and once each evening.
Lower back exercises - rotary tensile
on Zhrkm with knees bent and put the feet up straight on the ground. Maintained Ktefikm the ground. And now, just by the bottom half of the your body Hrkoh the one hand to another. Stay in the bottom half of your body for 10 seconds in each direction and then go back to start and Hrkoh points for the other side. This exercise also advised to repeat it twice a day, morning and evening.
Lower back - lifting the pelvis
on the back with knees bent and feet put straight on the ground. Qosoa back makes Btunkm the direction of the Supreme, stay in this position for 5 seconds and then returned back to the ground. In this exercise, the shoulders and the rear on the ground all the time and just back arched and return to Earth. Begin Repeat this exercise 5 times a day and then been added every day once or twice so that you can practice 30 times in a row.
Train bridge
This exercise is similar to the previous exercise, but in this exercise is bending back and rear together to the top and stay on the ground is only the shoulders and feet. When back and الفخذان the heading to the top, breathed a deep breath three times and then go back to the initial position. Begin the exercise of this exercise 5 times a day, then Add in the hotel every day once or twice so that you can practice 30 times in a row.
Exercise such as tensile Cat
Put the knees and hands as a boy on the ground. Movement light, called Zhrkm of the fall towards the ground and then Qosoa if you were guiding Btunkm of the back toward the ceiling and then go back to the initial position. Repeated the exercise twice a day, three to five times in each. Tightening the lower back in a circular motion when you sit on a chair.
Sit on a chair or bench without backrest or hands. They put a man on the man and put one arm on the upper knee. Then the upper part of the body in the opposite direction of the hand that you have placed on the knee. If you put right arm, the upper part of your body to the left, stay in this position in each direction for 10 seconds and then they changed hands. Repeated the exercise twice a day, three to five times in each.
Shoulders exercises
Sit on a bench without backrest or hands. Keep the integrity of the head and back. Turn your shoulders back together until Tsubhan Qreptan one from the other and have a broad chest and taut. Repeated this exercise three to five times a day.
Stand right to prevent back pain
In addition to the practice of back exercises, it is recommended that you do your effort to stand properly to prevent back pain. Parents were not recommendations to you, in childhood, that you sit down and stand up straight in vain. Weak spine is stretched back muscles makes more diligently in order to maintain a balance, which can lead to fatigue, back pain, headaches and other problems.
How Thafezon to stand right?
Keep your patience to the top.
Maintained Ktefikm the back, but not much Mhdodin.
Maintained Makhrtkm and Btunkm Mhdodin inside.
Keep the feet parallel and equally with the conservation Twasenhma.
Persistence exam
So that you can tested , the exam carried out the wall. Stood near the wall while your head is, Ktefakm and rear touching the wall. Must remain the heels of the feet on the 5 centimeters from the wall. Now, put one cuff hands in the space between the wall and the curvature of the lower back, while the other palm of the hand are flat on the wall. If you entered the palm of the hand easily in this space, the and correctly. If you feel that the gap is greater than necessary, Enter Btunkm to the correct curvature afternoon, and this is the correct posture to stand. If you have noticed that the vacuum is less than necessary, Qosoa back and plan to arrive to the correct posture. After he obtained the curvature of the back right, stayed away from the wall and tried to maintain this situation all the time.
1 تعليقات
Yοur οwn write-uρ offеrs establishеd
ردحذفhеlpful to myself. It’ѕ extremely informatіνe аnd
you're naturally quite experienced of this type. You have opened our eye to different opinion of this kind of subject along with intriquing, notable and strong articles.
Also visit my blog :: phentermine