Back pain and appearanceón of problems in the spine it is more and moreás frequent among the populationón, onceón why it is important to know the different exercises and prátactics that can be carried out to benefit this part of our body. Although there are many ways to maintain its best condition, we bring you a selectionón of exercises to strengthen the spine, among which we have to highlight the following:
Index
Knees to chest
One of the best exercises to strengthen the spine that can be put into practiceáethics is to carry the knees to chest, being a low impact exercise so it can be performed by a large numberúgroup of people, sin ningún type of problem in many cases.
In this sense, lo más indicated is to perform 15 repetitions, letting it rest for a period of 20 seconds before make others again 15 repetitions. To do it, you just have to lie on your back and bend your knees, resting your feet on the floor., trying to get the feet as close as possibleás close as possible to your glúteos. thenón tenderás to raise your legs and bring them to your chest, In this case, you can use your hands to bring them closer.ás and get an exercise máit's right.
Giro
The exercise called “Giro” provides benefits on the lumbar area as wellás to strengthen the oblique abdominals. In this case each turn must be done for approximately ten seconds., performing another ten turns to each side, to rest during 20 seconds and finally do others 10 turns.
In order to properly perform this exercise, you have to lie on your back and let your bent legs fall to one side and the other, but always keeping the trunk straight.
Puente
Most people who are in pain and need to know exercises to strengthen the spine that are recommended is the so-called Puente, with which you can work the hamstrings and strengthen both the abdominal area and the lumbar area. Lo máIt is indicated that some 15 repetitions, for laterés go to rest during 20 seconds and repeat the exercise.
To put into práethics this exercise is necessary lie face up, and then flex your legs and place your arms on the sides of your body. The next step consists of progressively raise the glúteos until the weight is supported by the stairsátwist, keeping the positionón for five seconds before returning to the starting position.
elevationón of arm and leg
There are different exercises that can be very useful to make the spine fit.é mábe strong, how is it to resort to elevationón of arm and leg, which is one of the best for it, and that alsoás to strengthen the spine, and that alsoén improves coordination skillsón. It is recommended to do ten arm and leg lifts, rest during 20 seconds and then do another ten lifts.
For the implementationáethics of this exercise one must first adopt a positionón on all fours, for raise one arm and the opposite leg at the same time. It is important not to move or remove the rest of the body from the ground., to hold the posture for five seconds. The action must be repeatedón with the opposite arm and leg.
ABS
To finish with the exercises to strengthen the spine más recommended and that everyone can do at home, we have to talk about the ABS, that help improve the health of the spine while providing benefits to the belly and back. It can be achieved by performing ten abdominal exercises., rest 20 seconds and repeat again with others 10 ABS.
To perform good abs, beá It is necessary to lie on your back and place your hands under the back of your head., to then bring your chest closer to your knees and keepéin the positionón for three seconds. afterés tenderás you return to the starting position and repeat the movement.
The importance of exercising the spine
Exercising the spine is essential to maintain good health and prevent problems and ailments throughout life. The spine is the central axis of the human body and plays a crucial role in support and mobility.. East á composed of vévertebrae, intervertebral discs and ligaments that need to be strengthened and relaxed regularly to maintain their functionón ógreat.
One of the benefits más important aspects of exercise for the spine is el strengthening of the múcircles that surround her. MúStrong muscles help maintain proper posture, which in turn reduces the pressureón about the intervertebral discs. Además, Strengthening exercises help prevent weakening of bones, which is especially important for older people, since it reduces the risk of fractures and osteoporosis.
The flexibility is another essential aspect. Exercises that improve spinal flexibility, like yoga and Pilates, help maintain full range of motion in the joints. This not only improves the functionón física, but alsoén reduces stiffness and pain, contributing to achieving greater well-being among people and reducing the chances of suffering from somethingún type of ailment or health problem.
Además, Regular exercise helps maintain a healthy body weight. excess weight, especially in the abdominal area, exerts a pressureóadditional n on the spine, which can lead to problems such as herniated disc and chronic pain.ónico, among others.
People who lead a sedentary lifestyle are máare prone to developing back problems, since the lack of activity física weakens the múbones and ligaments of the spine, which can lead to poor posture and chronic painónico. In this way, we find ourselves faced with the need to carry out exercises to strengthen the spine, Although it is something that many people do not do, It is really always advisable to achieve a better state of health..
