To relieve muscle tension, spinal strain and even reduce pain - and it only takes 10 minutes a day.
After all, when we sit, the load on the lower back increases by 40%, and if we also slouch, the spine is almost critically overloaded.
Swimming, yoga, pilates - these activities help to strengthen the back muscles and unload the spine, while static stretching is not a bad way to reduce back pain and relieve extra strain. We've hand-picked a few simple exercises that are worth doing after a day of sedentary work
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The Cat
This stretching exercise helps relieve the morning pain that occurs in the lower back if you sleep in an uncomfortable position or on an unsuitable mattress. This exercise also helps to improve your posture.
- Get on all fours, resting on your elbows and knees.
- As you inhale try to bend your lower back as much as possible, while trying not to lower your shoulders or chest.
- Try to bend as slowly as possible, feeling each vertebrae.
- Then exhale, lowering your head down and arching your back upwards.
- Alternate both positions for a minute - this will help relieve tension in the lower back.
2. Push-ups lying on stomach
- Lie on your stomach, placing your palms on a mat at your shoulders, as if you were about to do a push-up.
- Keeping your feet and hips on the floor, press your palms down and lift your chest off the mat, aiming for a full extension of your elbows, trying to achieve a full extension of your spine.
- Hold for one or two seconds, then slowly reverse the movement and lower your chest back to the floor.
3. Standing flexion
This exercise is particularly useful for those who feel pain in their lower back while sitting. The standing flexion helps to reduce the strain and return the spine to its normal position.
- Stand up straight, feet shoulder width apart, knees slightly bent.
- Put your hands on the lower back with the palms of your hands and the fingers on the top of the buttocks.
- Start to slowly bend backwards as far as you can.
- Freeze at the extreme point for a few seconds and then slowly return to the starting position.
4. Lunges
While this exercise works the muscles of the hips, it also helps release tension in the lumbar spine.
- Get down on one knee - as if you're about to propose
- Rest both hands on the knee of the 'upper' leg, then shift your weight forward without tilting your torso.
- If you are doing it correctly, you will feel the tension in your upper thigh muscles.
- Switch legs and repeat the exercise.
5. Knees to chest
This exercise is particularly good for those who feel lower back pain when standing. If this is your case, bending over while standing or lying down can cause soreness, and this exercise will help relieve lower back tension.
- Lie on your back, legs bent at the knees and feet on the floor.
- Place your hands on your hips and slowly pull your legs towards you, so that your knees touch your chest.
- Then wrap your hands around your shins and pull your knees even closer.
- Hold this position for half a minute and then return to the starting position.
- Repeat the exercise several times.
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