Tensions round your spine often care for back pain. The cause of the tensions are a poorly trained and often unilateral strained support musculature. To prevent back pain resp. to ease the pain, focused training of the musculature is advisable. According to orthopaedists, training 10 minutes a day is enough to achieve a significant improvement.
The exercises mentioned below support you in strengthening your musculature in the back. Furthermore, your abdominal muscles improve as well and this in turn supports prevention of back pain. To carry out the exercises you only need a gym mat, a towel and comfortable clothing.
Watch out! In case you already suffer under acute back pain or if you are not completely sure how to do an exercise correctly seek medical advice first and/or exercise with a professional trainer.
Exercise #1: the bridge
This exercise supports the mobilization of the spine and at the same time strengthens the musculature of the torso, buttocks and thigh.
- Lie down with your back on the mat, bent your legs and position them hip width apart on the floor. The outstretched arms are positioned beside the body. Take a deep breath.
- While exhaling lift the spine, vertebra by vertebra, from bottom to top. Only the shoulder bladders stay on the floor. Inhale.
- Then, slowly lower the spine while exhaling, from top to bottom, vertebra by vertebra.
5 repetitions
Exercise #2: crunches
This exercise strengthens the straight abdominal muscles. Take care that the abdominal muscles are tense during the whole exercise.
- Lie down with your back on the mat and bend your legs. The arms are positioned beside your body.
- Take a deep breath and suck in your bellybutton. Press your lumbar spine to the floor.
- Lift your head and your thoracic spine during exhaling. The shoulder bladders no longer touch the mat and the arms are elevated. Look at your knees.
- Inhale and hold the tension for a couple of seconds.
5 repetitions
Exercise #3: diagonal crunches
Here, you are strengthening your diagonal abdominal muscles. Take care that your hands only support your head and don’t move your head. Your abdominal muscles should do the work.
- Lie down with your back on your mat. Bent the left leg on the ground, then, put your right foot on the left knee. Interlock your hands behind your head.
- Exhale and pull your left elbow to the right knee.
- Inhale, hold the tension and slowly role back during exhaling.
3 repetitions, each side
Exercise #4: lift your torso
This exercise strengthens the lower musculature of the back. Take care, that the stomach and the hip stay on your mat.
- Lie down with your stomach on the mat. The arms lie bent beside your body. The forehead is flat on the floor, flex your abdominal and gluteal muscles.
- Exhale and suck in your bellybutton towards the spine. Raise your arms and your upper body for a couple of inches. Hold this position. You look towards the floor.
- Lower your body during inhaling and relax.
6 repetitions
Exercise #5: alternate hollow back and round spine
This exercise cautiously mobilizes your spine.
- Starting position is the quadrupedal posture. Brace on your hands and knees. Knees below your hip, arms below your shoulders.
- Suck in your bellybutton and flex your abdominal muscles.
- Round your spine during exhaling, face downwards.
- Inhale and form a hollow back. Look in front or upwards.
5 repetitions
Exercise #6: stretch your back
The final exercise serves stretching.
- Kneel down on your mat and sit down on your heels. The knees are slightly open.
- Suck in your bellybutton, bend your back and slowly move forward until your forehead reaches the mat.
- Stretch your arms forward and feel the tension. Take 6 deep breaths.
- Finally slowly roll up your spine vertebra by vertebra until you are in an upright position.
image source: @kybun
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