Workout of the Day: 4 Exercises for Low Back Pain

1. Stretching the hip flexor while lying on a bench

Lie on a bench or two chairs placed side by side, pull your right knee to your chest and wrap your arms around it. Bend the knee of your left leg at a right angle, lift your foot off the floor and keep it suspended.

Gently lift your left leg up until it is level with your right, and then lower it to the starting position and repeat. Tighten the buttock of your working leg at the bottom of the exercise. Feel the hip flexors, the muscles located in the groin area, stretch.

Do 10-15 times on each leg.

2. Stretching the chest

Get on your knees a step away from a chair or bench, put your fingers together, bend your elbows and put them on a dais.

Bring your pelvis back as if you were trying to sit on your heels and reach with your chest toward the floor, stretching your shoulders and upper back. Return to starting position and repeat.

Perform 10-15 smooth movements, hold in the pose for 2-3 seconds to better stretch the muscles.

3. Breeding the legs lying

Lie on a bench so that your hips remain in weight. For better muscle work, put on a short elastic band-expander on your hips. Spread your legs, overcoming the resistance of the elastic, and return them to their original position.

You can perform the movement while lying on the floor, but you need to be especially careful to ensure that the gluteal muscles work and that there is no excessive deflection in the lumbar spine.

Do 10-12 reps if using thick elastic and 15-20 reps if with little or no resistance.

4. Pulling the knees to the chest with resistance to rotation

You will need a long expander for this movement. Hook it on a stable support not high from the floor, step back a few steps, stretching the elastic, and lie on the floor on your back.

Holding the expander in your arms outstretched forward, raise your straight legs low from the floor. Then begin to take turns pulling your knees to your chest, bending and straightening your legs. At the same time, hold the elastic and resist its pressure, which tends to move your hands to the side.

Move slowly and under control, do not lower your feet to the floor until the end of the exercise. Perform 20 total bends, then change position so that the elastic is on the other side of the body, and do another approach.

Write how you like these exercises. Did you feel your muscles?