Do not hurt the spine! These exercises to strengthen the press is STRICTLY prohibited Bashny.Net

Abdominals – these are cherished for many six pack are the second stabilizer lower back.

Two lines, two lateral and four oblique abdominal muscles form the abdominal complex, capable of being not only an assistant back, but also a burden, if your social capital, presents a thick layer of subcutaneous fat, which "cellulite" is not justified.



Not everyone understands why abdominal muscles affect the spine, although with him directly not in contact. The fact that the reduction of the abdominal muscles leads to increased intra-abdominal pressure, which in turn, like a chain reaction equalizes the pressure inside the intervertebral disc. Due to this, the nucleus of the disc is a neutral position and the balance of power is restored. Incidentally, you can use this simple technique in everyday life.

Tuck up your abdominals!

If you suddenly aching lower back, take a level position and retighten the stomach, slightly tensing the abdominal muscles. You will immediately feel the reduction of pain in the back, if not her disappearance.

In fact, it is one of the mechanisms of action of lumbar corset. The abdominal muscles are the main stabilizers of the lower back. At the time of their voltage increases intra-abdominal pressure, leading to improve the condition of intervertebral discs. This causes a decrease in pain. Don't let your belly SAG passively all the time. Tighten your abdominal muscles and acute back pain will decrease or disappear!

The greatest reduction of the abdominal muscles do when you maximally bend at the waist. However, it causes severe stress to the discs, ligaments and joints of the spine.

At the moment of maximum flexion in the lower back you literally rip drives, injure ligaments and joints. Therefore, the traditional bending of the spine, or crunchy, as they are called in the English style, to strengthen the abdominal press is strictly prohibited, especially for the patient's spine.

The only exercises in the neutral position without significant flexion of the lower back, should be used to strengthen the abdominal muscles. In the system of isometric gym you will find plenty of exercise, acting directly on the abdominal muscles. In addition, many exercises that are not related to the lumbar spine, abdomen, participates as an assistant to the main motion, and you will feel it.

 

Also interesting: bad back: stretch or "loading"

The simple exercise under the most severe back pain

 

Conclusions:

1. Stabilizers of the lumbar spine are the back muscles and abdominals.

2. Isometric exercises strengthens the abdominal muscles and back muscles physiologically safe position in relation to the spine.

3. Relaxation of deep muscles of the spine according to the system of isometric gymnastics relieves pain.

4.Strengthening the abdominals reduces chronic low back pain. published

 

From the book I. Borshchenko "Waist without pain. Unique isometric training"

 



Source: vk.com/wall-23903469?w=wall-23903469_10598%2Fall