Lower Back requires rest, so reduce the number of hours you spend sitting. Of course, you can have a sedentary job, and then it is very difficult to lead an active lifestyle. But you can try to get out of this situation with minimal cost. If you sit still for more than 6 hours a day, you may develop lower back muscle atrophy in a few years. So you need to get up every half hour and walk. This is necessary back health condition.
Simple lower back exercises
We propose to perform this exercise to strengthen muscles of the whole body, as in the video. Also, this activity will help you in violation of the functional activity of the spine. The proposed charge is suitable for both men and women.
So, lying on your back, stretch your arms along the trunk, legs slightly bend at the knees. Strain the abdominal muscles so that they are firm. If desired, you can put your hands on your stomach. The lower back should arch slightly upwards. Watch your breathing, it should be even. This exercise for lower back perform 15-20 time. If you find it difficult, you can do it with even legs without bending them.
Effective exercise to stretch lower back
Lumbar stretching is very important. Doing exercises to stretch the waist at home is simple.
- "Cat." We need to get on all fours. Back straight, hands under shoulders, knees under hips. Exhale – movement from the coccyx, which is lowered down. The bottom back if rounded, lower back and chest tend up, the top is lowered. Do not bend your elbows, chin need to pull to your chest, look at the navel, the stomach tightens. The total body weight is shifted to the knees. On the inhale coccyx gently lift up, stomach and ribs, pull to the floor, the top of the head rises, sternum and chin also stretch up. Try to put the weight on your hands. Belly tighten, bend in the thoracic region. Make a kind of "wave" their spine. It is very important to remember the rule that sets the movement of the tailbone. On an inhale to bend, and on an exhale – to be rounded. It is best to start with five times, and over time, you can increase the number of waves. Your lower back will be grateful for your care. Performing exercises for the lower back at home, be careful and unhurried.
- Lie flat on the floor. Put your hands exactly along the body. Feet stretch, begin to slowly raise the smooth limbs up to a vertical position. Then fingers legs pull on themselves. A little set up feet over head, and the fingers lay in the palm of your hand. You need to reach your hands and feet forward and back. Hold this position for 1 minute. After finishing this exercise, you can lie down and relax, take a full breath. It will help to strengthen and properly stretch the waist.
Home exercises that strengthen the lower back
Those who strengthen the lumbar muscles contribute to their health and well-being.
- Firming complex lumbar simple. To start, lie on your stomach, lean your forehead to the floor, and palms place on the floor so that your thumbs touch your shoulders. Hip press to the floor, hands press from the floor, the rotten back and bend your head.
- Lie down on your stomach, arms outstretched in front of you, and lift them up along with your torso. Look ahead in front of you.
- Lie on your back, clasp your hands at the back of your head and bend your legs at the knees. Touch your feet and hands to the head, lifting it. If it is difficult, try perform the exercise, clasping his legs with his hands.
- Stand up, straighten your legs, do a slow forward tilt, remove the floor with your hands. Thus, we stretch the back muscles, strengthen the calf muscles. In that case, if you do not get to immediately touch the floor – do not despair and do not hurry, do not do it through force. Just periodically return to this exercise, and very soon you will notice how the muscles have become your assistant. You will touch the floor with your hands and perform a lot of loads without effort, feel the vigor in your body.
A few more effective back stretching exercises you can master at home by watching the video. They are already a little bit more complicated, you will need at least initial physical fitness. Train on health!
Video: exercises for the lower back at home
For see the video, which shows how to do exercises for the lower back at home.
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