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Royal gymnastics: exercises for pain in the back
Bashny.Net
Royal gymnasticsPrince Charles repeatedly fall from a horse, which he "dry" vertebral discs. In the result the court physiotherapist Sarah Key has developed for him a special complex of morning gymnastics.
Exercise 1
Lie on the floor, putting some under the buttocks several thick books. In this slightly arched position to lie down for 5-10 minutes.
Exercise 2Get books, bend your legs, cross them and pull to the chest. Start for 2-3 minutes to wobble thus, if you want to roll back.
Exercise 3
Will prelolitas back to the wall and begin very slowly to squat until the hips will not be bent at an angle of 90 degrees. Having reached this position, slowly rise up.
Exercise 4
Lie on the floor, bend one, pull one leg parallel to the floor, do her rounds in the air. Do each leg for 3-4 passes, for approximately 10 repetitions.
Exercise 5
A bit of an exercise. Scatter on the floor 50 coins (or buttons), go down on one knee and slowly, slowly collect them all. The exercise should take at least 3 minutes.
Exercise-qigong "Walking backwards"If you from time to time concerned about the shot, please refer to Chinese medicine — in this case they recommend this exercise.
It is believed that this is due to weakness of the muscles and ligaments of the back and improper functioning of the spinal cord. This exercise strengthens the back muscles, thus eliminating from lumbago.
Option # 1
Stand up straight, place hands at the waist so that your thumbs pressed on the sensitive points on the lower back for the kidneys, and the rest was lying on her stomach. Pull the foot back, lift as high as possible, then take a step back. Continue walking in this style.
Option # 2
Do the legs the same, but the hands should hang at your side and gently wiggle.
Remember that the torso should be straightened; free space from any obstacles; do the exercise 2 times a day for 10 minutes.
Special exercises for pain in the back
Sometimes, especially beginners, training in the gym accompanied by pain. In this case you need to go to the doctor. If the doctor confirms that the pain provoked by too much stress on the undeveloped muscles of the back, you need to build your workout to focus on the abdominal muscles, the broadest muscles and hyperextension. You also need to work on stretching and gluteal muscles.
Often back pain occurs due to weak abdominal muscles: back "pull" the load. This means that you need to strengthen and the press.
Back pain occur in 30% of athletes. This is the most common cause of "abandonment" of professional sports. To avoid serious problems in the future, it is necessary to increase the flexibility of the lumbar spine. The relationship between flexibility and back muscles are not installed, but it is proven that less flexible athletes often receive injuries to the back. Do not ignore the warm-up: thanks to a rush of blood to the muscles, they become more elastic and ready to load. You cannot pause the workout and by the exercise: it is proven that 30-minute break negates the whole effort. The risk of muscle strain becomes smaller, if the athlete maintains muscle tone all the time.
So, the best preventive measure against back pain workout and proper technique of exercise.
A set of exercises to strengthen the muscles of the backleg lifts lying
Starting position — lying on his stomach. Lift the leg up to the highest level possible without taking from the floor the thigh. Then repeat the same with the other leg. In addition to the back muscles, then train legs and lower abs.
Squats with support on the wall
Standing against the wall, "slide" it all the time when hips will be at an angle of 90 degrees. After — just get up.
Partial lifts of the torso from a prone position
Lying on the floor, bend your legs. Lift the upper torso, while the hands touch the knees, hold this position for 10 seconds and do 5-6 repetitions. This exercise strengthens the upper abs.
The back leg lifts from a standing position
Standing next to a chair, lean on his back. Lift the leg back to the highest level possible. Do 5-6 repetitions on each leg. This exercise also strengthens the muscles of the legs.
Stretching exercise back muscle
Lying on your back, bend your legs and press them to his chest. Lie. You need to repeat 5 times 2-3 times a day.
Remember: don't confuse the back pain associated with injury or strain, with normal muscle pain after a workout.
It's interesting: a Unique effect! Somatic exercises for back muscles
P. S. And remember, only by changing their consumption — together we change the world! ©
Source: wefit.ru/krepkie-myshcy-spiny/
Exercise 1
Lie on the floor, putting some under the buttocks several thick books. In this slightly arched position to lie down for 5-10 minutes.
Exercise 2Get books, bend your legs, cross them and pull to the chest. Start for 2-3 minutes to wobble thus, if you want to roll back.
Exercise 3
Will prelolitas back to the wall and begin very slowly to squat until the hips will not be bent at an angle of 90 degrees. Having reached this position, slowly rise up.
Exercise 4
Lie on the floor, bend one, pull one leg parallel to the floor, do her rounds in the air. Do each leg for 3-4 passes, for approximately 10 repetitions.
Exercise 5
A bit of an exercise. Scatter on the floor 50 coins (or buttons), go down on one knee and slowly, slowly collect them all. The exercise should take at least 3 minutes.
Exercise-qigong "Walking backwards"If you from time to time concerned about the shot, please refer to Chinese medicine — in this case they recommend this exercise.
It is believed that this is due to weakness of the muscles and ligaments of the back and improper functioning of the spinal cord. This exercise strengthens the back muscles, thus eliminating from lumbago.
Option # 1
Stand up straight, place hands at the waist so that your thumbs pressed on the sensitive points on the lower back for the kidneys, and the rest was lying on her stomach. Pull the foot back, lift as high as possible, then take a step back. Continue walking in this style.
Option # 2
Do the legs the same, but the hands should hang at your side and gently wiggle.
Remember that the torso should be straightened; free space from any obstacles; do the exercise 2 times a day for 10 minutes.
Special exercises for pain in the back
Sometimes, especially beginners, training in the gym accompanied by pain. In this case you need to go to the doctor. If the doctor confirms that the pain provoked by too much stress on the undeveloped muscles of the back, you need to build your workout to focus on the abdominal muscles, the broadest muscles and hyperextension. You also need to work on stretching and gluteal muscles.
Often back pain occurs due to weak abdominal muscles: back "pull" the load. This means that you need to strengthen and the press.
Back pain occur in 30% of athletes. This is the most common cause of "abandonment" of professional sports. To avoid serious problems in the future, it is necessary to increase the flexibility of the lumbar spine. The relationship between flexibility and back muscles are not installed, but it is proven that less flexible athletes often receive injuries to the back. Do not ignore the warm-up: thanks to a rush of blood to the muscles, they become more elastic and ready to load. You cannot pause the workout and by the exercise: it is proven that 30-minute break negates the whole effort. The risk of muscle strain becomes smaller, if the athlete maintains muscle tone all the time.
So, the best preventive measure against back pain workout and proper technique of exercise.
A set of exercises to strengthen the muscles of the backleg lifts lying
Starting position — lying on his stomach. Lift the leg up to the highest level possible without taking from the floor the thigh. Then repeat the same with the other leg. In addition to the back muscles, then train legs and lower abs.
Squats with support on the wall
Standing against the wall, "slide" it all the time when hips will be at an angle of 90 degrees. After — just get up.
Partial lifts of the torso from a prone position
Lying on the floor, bend your legs. Lift the upper torso, while the hands touch the knees, hold this position for 10 seconds and do 5-6 repetitions. This exercise strengthens the upper abs.
The back leg lifts from a standing position
Standing next to a chair, lean on his back. Lift the leg back to the highest level possible. Do 5-6 repetitions on each leg. This exercise also strengthens the muscles of the legs.
Stretching exercise back muscle
Lying on your back, bend your legs and press them to his chest. Lie. You need to repeat 5 times 2-3 times a day.
Remember: don't confuse the back pain associated with injury or strain, with normal muscle pain after a workout.
It's interesting: a Unique effect! Somatic exercises for back muscles
P. S. And remember, only by changing their consumption — together we change the world! ©
Source: wefit.ru/krepkie-myshcy-spiny/
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