CARE BACK The back is one of the parts of the body most often suffers from poor posture adopted during our daily activities, from long working hours to leisure time and rest. The back problems are mainly due to the compression face vertebrae by excess physical tension and also a weakening of the muscles, which reduces the natural resistance that has your back.
One of the main causes are poor posture we adopt when lifting incorrectly, when we sit improperly in the couch watching TV, when rested on a bed too soft or too hard to use a pillow. All this undermines the proper functioning of the health of our backs. Also the situations of high stress load at the mental and emotional make a dent in the different parts of the back, on top of that, influence eating habits and especially the lack of proper exercise.
Here I offer a series of exercises designed to reduce and relieve back tension, loosen it and provide it the strength needed to increase functional abilities and strength required to carry out everyday activities, with a total freedom of movement.
8 YEARS FOR BACK CARE
1.
relaxes the lower back Lie on your back with legs straight. Make three full breaths and then bends one leg bringing the knee up. Hold it with both hands and fingers intertwined. Breathe deeply and breathe out carries the knee toward your chest, everything possible. Keep in all times back completely flat on the floor. Then repeat with other leg.
2. Keep your lower back tone
the position described above and then lift one knee and then the other. Grab your knees with your hands, relax your neck and shoulders. Inhale and exhale bringing the knees toward your chest. Hold for 20 to 30 seconds.
3. Fold
strengthens abdominal legs and supports both feet firmly on the ground. Place your arms straight in front of the chest. Inhale deeply and raise your torso leading expire hands toward your knees. Hold for 10 to 20 seconds.
4. Earn mobility throughout the
Stand back and knees, hands clasped in front of the shoulders, knees and feet parallel. Forming a deep breath with a bow back, head and chest are directed forward, the hips up so that your back to arch. Then exhale all the air time curves back on a mountain. Put the abdomen and buttocks in, directing the head toward the chest. Repeat 10 times very slowly and rhythmic breathing.
5.
flexible lumbar Lie face down with legs straight and feet together, supporting the back of them on the floor. Put your hands in front of the chest resting on the ground. Inhale and while you do push yourself with your arms until they are fully stretched relax your shoulders and neck. Then bend your arms and let it out. So do it from 10 to 20 times.
6. Stretching across the back and legs Stand
standing with legs apart across the width of the hips. Bend your knees until they are perpendicular to the feet. Bring your arms straight in front of the shoulders. Inhale and release the air tries to take the hands farther away, so that stretch all the muscles of the back and leg. Do not stretch your legs or hips and plans to hasten the chest to your hands. Hold the stretch 15 to 30 seconds.
7.
lumbar stretch Lie on the floor on your back with arms outstretched and head turned to the right. Bend your right knee and grab it with his left hand turned down. Hold the stretch in a comfortable spot between 10 and 20 seconds. Then repeat on the other side.
8. Stand back relax
kneeling on the floor with your knees as far apart as possible and back of your feet on the ground. Tilt your torso to the floor and bring your arms in front of the head, trying to touch the ground with his chest, while you stretch your arms forward as possible. Hold the stretch 10 to 20 seconds, breathing regularly.
is also important that every 15 days or month you perceive a back massage 30 minutes, it is necessary to soften the muscle contractions, the muscle nerve impingement causing hardened and eventually pulling them pull the vertebrae out of place.
Good advice
• Before each exercise you should read carefully the next steps. • Do the exercises
preferably early morning or late in the day.
• Bring comfortable clothing, avoiding tight clothing, which allow you to move comfortably.
• Perform exercises on a soft and firm support.
• If there appears a sharp pain or pain during suspéndelo exercise immediately. • As you sit used
backs that respect the natural curvature of your back.
• If back pain persists and you feel tingling or numbness in the arms and legs, see your doctor.
• use a pillow to sleep properly and a firm mattress.
massage therapist in Mallorca.
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