Dealing with back pain is something many of us experience on a daily basis. It's incredible how exercise can really do wonders in easing that discomfort and preventing it from coming back. These exercises are all about giving your back and its supporting muscles some stretching and strengthening love.
When you start out, just do each exercise a few times. Then, as it becomes easier, increase the number of times you do each one. If you're thinking about starting an exercise routine because of ongoing back pain or a previous back injury, it's a good idea to chat with your exercise physiologist, physical therapist or someone else on your healthcare team about which activities are the safest for you.
Knee Rocks
Lie on your back with your knees bent and feet together, flat on the floor. Put your arms out comfortably to each side at shoulder level, palms up;
Keep your shoulders firmly on the floor, and slowly roll your bent knees to one side
Hold for 5 to 10 seconds. Slowly go back to the starting position
Repeat on the other side.
TA Activation
Lie on your back with your knees bent and your feet flat on the floor;
Engage your core muscles to lift your lower back away from the floor
Hold for five seconds and then release. Flatten your back by drawing your belly button towards the floor
Hold for five seconds and then release.
Repeat.
Begin with five repetitions a day and gradually increase to 30.
Bridge
Lie on your back with your knees bent and your feet flat on the floor
Ensure your shoulders and head are relaxed on the floor and engage the muscles in your belly and buttocks
Raise your hips to form a straight line from your knees to your shoulders
Maintain this position long enough to take three deep breaths
Return to the starting position and repeat
Start with five repetitions a day and gradually increase to 30.
Knee-to-chest stretch
Lie on your back, bend your knees, and place your feet flat on the floor
Gently draw one knee towards your chest using both hands
Engage your core muscles and press your spine into the floor while holding for five seconds
Return to the starting position and repeat with the other leg
Then, bring both legs towards your chest at the same time and return to the starting position
Aim to perform each stretch 2 to 3 times
Cat stretch
Take up a position on your hands and knees;
Gently lift your back as if you're drawing your belly up towards the ceiling while lowering your head
Slowly release your back and belly towards the floor as you lift your head up
Return to the initial position slowly and controlled
Lying glute stretch
Lying on a matt or soft flooring;
Cross your right ankle over the left thigh just above the knee
Reach your hands through the gap between your legs and interlock them behind your left thigh
Pull both legs towards your chest until you feel a stretch in the right glute
Hold for 30 seconds and repeat on the other side
Shoulder blade squeeze
Sit on an stool or bench, an armless chair will do;
Sit straight and pull your shoulder blades together
Hold for five seconds
Relax & repeat 3 to 5 times
For optimal results, complete the entire routine in the morning and evening if possible.
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