The back can be affected by different causes, What: a sedentary lifestyle, the strés, the high loads on the múmuscles and hours sitting in front of the computer. Because there are exercises that help us relax the spine.
The simple exercises that do not require an effort físignificant physicist will help youán to relieve stiff back and tired neck. You can do these when you feel tense or afterés of a largo díto work.
When we stretch and relax the spine, we relieve the tensionón muscular decreasing the compressionón nervous. Además, circulation is improvedón sanguíline and metab processes are increasedólicos in the vévertebrae and adjacent tissues.
The benefits of relaxing your spine are many. If you feel stiff, pain and tensionón, hereí we leave you 5 training that will restore the normal movement of your back and relieveán the ailments that afflict your spine.
Index
Exercises to relax the spine
Hereí we offer you a set of 5 exercises very fáwhich que you can do while you areás lying on your back. The main advantage is that each one allows you to stretch the múmuscles of those parts of the body which are diffíeasy to relax in one positionón normal.
All exercises must be performed with a positive emotional attitude, at an average rate, even with breathingón. Lo máit's important afterés of the phase of stréIt is the relaxation phaseón complete, otherwise the exercises loseán its meaning.
These exercises are suitable for people with any fitness level.ón física. Nevertheless, when performing any exercise, be careful. If it hurts, stop doing this. But if in one or two daysíundress themés of the exercises feels better, then they are safe for you.
1.- Exercise to relax the lower back
To ease the tensionóno in the lower back, squeeze the múbuttocks and, at the same time, the Múabdominal muscles to straighten the lower back. hold the tensionón of 5 a 8 seconds, then relayáa sweater.
Repeat the exercise 2 O 3 times. ConcéGet involved in keeping your múcenturies in a reduced state. This exercise to balance the waist pélvica strengthens the múgl sculesúteos and abdomen and helps maintain proper posture when sitting and standing.
2.- Exercise to relax the upper part of the spine
Hold your fingers behindás of the head and join the omóplates to create tensionón in the upper part of the back. hold positionón lasting 5 seconds, then relayálean over and gently pull your head forward.
Try to tighten the neck and shoulders, then relayástop and start stretching the back of the neck. This will help youá to relax the múmuscles in that area and turn the head without tensionón. Carry out 3 O 4 repetitions.
3.- Exercise for the región lumbar
Bend your left leg by bending the knee in a áangle of 90 ° and later, with the right hand, levántala y repóroom on the right leg. Turn your head without lifting off the floor and put the palm of your left hand on the floor, with the arm stretched perpendicular to the body.
Later, with the right hand placed on the left thigh (just above the knee), pull the bent leg (left) towards the floor until feel a slight stretch in the regionón lumbar and outer thigh.
The feet and ankles should be relaxed and the omóplates pressed against the floor. Maintain a light stretch of 15-20 seconds for each leg. To increase the stretch, grasp the right leg below the knee.
Slowly, pull your right knee toward the opposite shoulder until you feel a moderate stretch. Shoulders should be pressed to the floor. Hold for 15-20 seconds. Repeat the exercise of 2 a 3 times.
4.- Hip stretching exercise
Bend your knees, connects the soles of the feet and relájate. In a positionónot so nice, the Múgroin muscles stretch. Mantén the stretch by 30 seconds. Let gravity stretch this ábody area naturally. For higher comfort, you can place a small pillowñunder his head.
Without changing positionón, Gently shake your feet from side to side 10-12 times. The movements are carried out in a fácyl and smooth, with an amplitude of no más de 2-3 cm in each directionón. The movement should start from the hips. Exercise develops flexibility in the groin and hips.
5.- Exercise for relax the spine with full body stretch
Stretch your arms behindás from the head and straighten the legs. Hold the stretch for 5 seconds, then relayáa sweater. now isícross diagonally. While extending his right hand, pull simultaneouslyájust the toe of the left foot.
East írate as much as you feel cóway. Hold for 5 seconds, then relayáa sweater. In the same way, stretch your left hand and right foot. Hold each stretch for at least 5 seconds, then relayáa sweater.
now isíkick up again with both arms and legs at the same time. keep doingéearrings by 5 seconds, then relayájate. This is a good exercise for the múchest muscles, abdomen, spine, shoulders, brazos, ankles and feet.
Spaghettién can complement the stretch by retracting the abdomen. this will help youá to feel youábe thin and at the same time beá good training for óinternal organs. Es úUseful for you to do before going to bed and soí relax the spine.
recommendations
Now you know 5 simple exercises that you can use to stretch and relax the spine. Thatún máIt's important not to allow back pain, from the beginning it is important to attack this ailment.
Our contemporary sedentary lifestyleáneo is the biggest threat to our spine, Thus, fight it consciously and try to bring the movement into your everyday life and work ergonójust as often as possible.
Many neck and back problems start with sleeping on a bed or mattress.ón. It is important to have a mattressón hard that doesn't bend in the middle. The pillow should not be excessively soft either. And it's better buy a quiltón and an orthopedic pillowéspecial sayings.
