How to relieve tension in the back: 3 simple exercises


During the day, the spine undergoes heavy loads, so in the evening there is often back pain. This applies not only to those people whose work is associated with physical activity, but also office employees.

For a Long time in a sitting position in a negative way affects the condition of the lower back. Consider what exercises you need to do to relieve tension and prevent the development of pathologies of the musculoskeletal system apparatus's.

Important! For back pain, consult your doctor first.

Exercise №1

Take the position of "cat". Back slightly bend, shoulder blades strongly bring together and try to reach them to buttocks. Hold this position for a couple of breaths.

photo Source: youtube.com (channel Your Body Mind)

Then in the opposite direction as much as possible round the back, open the shoulder blades and try to reach up. Hold this position for a few seconds and return to the original position.

photo Source: youtube.com (channel Your Body Mind)

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Exercise №2

Your Palms should be placed under the shoulder joints and the knees should be kept together. From this position raise your right leg parallel to the floor. Do not try to raise above, otherwise you will immediately have a deflection in the lower back.

photo Source: youtube.com (channel Your Body Mind)

Place your left hand parallel to the floor and start stretching your back. Hold this position for a few seconds, and then perform this exercise on another side.

photo Source: youtube.com (channel Your Body Mind)

Exercise №3

Take the "plank" position on the outstretched arms. From this position bend forward and bring the blades together. The top of your head try to reach the ceiling. Hold this position for a few seconds. Note that the lower back is not pinched, otherwise the exercise will only harm your back.

photo Source: youtube.com (channel Your Body Mind)

Then kneel down and pose as a " child."

photo Source: youtube.com (channel Your Body Mind)

Regularly performing these exercises, you will not only get rid of back pain, but also activate the work of the organs abdominal, improve coordination and sense of balance. It is also recommended to do useful exercises for those who work in the office, and fun exercises on fitball.

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