10 minutes for a healthy Back!
No one can feel the vulnerability sooner than obviously bad. And if you know the feeling, it is probably a little consolation that four out of five adults share it. It is very useful article for healthy back in today life.
However, only a small part of the back problems is really serious. Eighty percent of all back pains are simple muscle tension. More importantly, this pain almost always develops gradually, which means that the final moment “comes out” is the end result, not the cause. And the reason, often, is years and years of bad back habits.
So what can you do to oppose the odds? It comes in the next few pages: a ten-minute and ten-step formula to avoid the development of back problems. A little bit of daily attention at home, work, and workouts can help keep your youth long and long.
Healthy back is supported by strong and flexible muscles. That’s why this simple routine of zero torso and leg back muscles. It stretches specifically on the bends of the body, which tend to shrink and contract the front muscles and strengthen the muscles of the muscles, which tend to be utilized and weak and belly muscles that support the spine.
Results: Shorter average and straight posture, as well as back pain relief and relief.
You will need plenty of room to lie on a carpet or a soft surface, a small towel, a cord or belt, and ten minutes a day.
LOOSENER LOW BACK: Lie on your back with your right foot straight. Holding your hands on your thigh on the left side of the road. Hold for 10 seconds. Repeat for the other side.
LATERAL HIP STRETCH: Lie on your back with your right foot stretched on the floor. Fold the left leg to the chest. Hold your left knee with both hands and lift your leg up and towards your right shoulder. Feeling straight out of the left club. Hold for 10 seconds. Repeat for the other side.
STRENGTH OF BODY EFFICIENCY: Lie on your stomach with your hands under your shoulders and elbows. Press to lift your shoulders / chest, pushing your hands as much as possible, keeping the hips in contact with the carpet / floor. Hold for ten seconds and don’t forget to breathe.
FRONT STRETCH HIP: Trap on the left hand towel and place both hands on the right thigh and bend forward. Holding your back straight, move the hips forward until you feel the upper front of the left thigh. Don’t let the right knee bend behind your right leg. Hold for 10 seconds. Repeat with another leg.
REAR PILOT: Lie on your back. Place the towel under the lower back. Keep your feet straight. Put the cord or strap around the heel of the right leg and slowly lift the straight leg until you feel the stretch at the back of your thigh. Hold for 10 seconds. Repeat with another leg.
LOWER STRENGTH: Lie on your back with your heels at the buttocks. And gently lift the buttocks and lower the back of the floor until your thighs and back are straight. Hold for ten seconds and don’t forget to breathe.
SPRING FIRMER: Lie on your back with your knees and your heels close to your buttocks. Reach your hands between your thighs. Exhale, gently bend your head and shoulders until the shoulder blades leave the floor. Hold for 10 seconds.
WAIST SHAPE: Lie on the left when your legs are bent on hips and knees. Lift your head on the shoulder until the left shoulder leaves the ground. Hold for 10 seconds. Repeat for the other side.
INTEGRATED STRENGTH: Lie on your stomach, your hands at the sides. Exhale and gently lift mats and floors. Hold for ten seconds and don’t forget to breathe.
Relaxing bottom: Lie on your back, knees bent, heels close to the buttocks, shoulders and arms stretched flat sideways. Slowly lower your knees to the left and gently rotate the hips and lower your back. Hold for 10 seconds. Repeat for the other side.
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