Table of contents:
- 1. "Superman" with thrust
- 2. Throw on the floor
- 3. Slopes
- 4. Transfer of an object from hand to hand
2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44
Small prevention of back pain from Iya Zorina.
If you spend most of the day sitting or reclining, your back muscles gradually lose their tone. As a result, posture may deteriorate, and any attempt to move furniture or lift a heavy object will result in lower back pain. Take care of your back - do four simple exercises.
1. "Superman" with thrust
This movement will load the back extensors - the muscles around the spine. Due to traction, the latissimus muscles will also slightly fall. Move your hands with effort, as if pulling a heavy object towards you. You can linger at the extreme point for 1-2 seconds to better load the muscles. Do not lower your chest to the floor until the end of the set. Perform 20 Rows.
2. Throw on the floor
Do it vigorously and forcefully, as if you are trying to chop a piece of wood. At the same time, keep your back straight at all points of the exercise - this is very important! You can stand up on your toes to increase the amplitude. Do it 20 times.
3. Slopes
This is analogous to the deadlift, but without weighting. To increase the load, put one leg back. Lean with your back straight, try to reach the floor with your fingers. Perform 15 bends, then switch legs and repeat.
4. Transfer of an object from hand to hand
This exercise will strengthen your back and stretch your shoulders a little. Find a light object like a tennis ball or even a small soft toy and pass it from hand to hand. At the same time, do not lower your legs and chest to the floor until the end of the approach. Make 10 gears one way and then the same amount the other.
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