When your back hurts it affects everything you do and every move you make. Even the simple act of tossing and turning in bed can be excruciating. The last thought in your mind when you have a back pain is exercise, but ironically, this may be one of the most beneficial you can do to reduce back pain things.
Make sure you wear clothes that you can move comfortably and drink plenty of water. Keeping the body hydrated allows easier removal when stretched. Prior to these positions, preparing the body with a simple heating.
Stand with your feet apart. Inhale and bring your arms up and reach with your fingers, which lengthens the body. Breathe, relax and repeat 5 times. While still standing, keeping the hips forward, gently turn side to side. Inhale as you turn left, exhale as you turn right. Repeat for 1 minute. We turn now to the floor on hands and knees. Keep your hands under shoulders and knees under hips. Inhale and made the back slightly, lifting her hips, lifting your chest and looking up. Now exhale while ago, tucking the tailbone under and dropping his head down. Repeat this several times until you feel your back relax and this movement is easy.
Below are three simple yoga poses that help to stretch and improve the circulation of blood and oxygen to the area of the back, relieving back pain.
1. Standing Forward Bend: Stand with your feet hip-width apart and bend forward at the waist, fingers reaching to the ground and the top of head to floor. If the back is especially pain relief can slightly bend your knees, hands on top of his legs to guide you. It is important to keep the crown of the head on the floor so you're looking at the wall behind you between your legs. This will keep the head and neck in a neutral position with your spine. Inhale deeply and exhale afford to let go and relax as much as possible in the pose. In this position, using gravity to your advantage. Throughout the day, gravity pulls down the column, further compressing your discs, which affects blood flow and oxygen to the spine. Simple investment as standing forward bend, help decompress the spine and relieve pressure on the discs. The more you are able to relax and breathe deeply in this position, you will experience the greatest relief.
Two. Permanent wall Plank: Stand facing a wall at arm's length. Reach forward with your hands and place them on the wall, fingers spread. Keep fingers and hands on the wall and back away slowly as you lean forward L-shaped in the upper body parallel to the ground. Stay strong in your hands when you use the wall for support. You want to allow a natural curve of the spine while engaging the abdominal muscles to protect your back. The most important thing to remember in this position thing is to keep your stomach muscles tight. If you can not access this position comfortably or without rounding your lower back, just bend your knees and maintain the alignment of the spine. With continued practice, you can stretch your legs more. As in the previous position, inhale and exhale deeply.
Three. Facing downward dog: When done correctly, it is an excellent location for the release of the spine and back health in general. Start on the floor on your hands and knees with your hands directly under your shoulders and knees directly under the hips. Spread your fingers wide. Bend your toes inhale and exhale stretch your legs while lifting your hips. Keep fingers and arms outstretched strong again, deep breath as you lift your hips toward the ceiling while softening the chest toward the floor in his arms. You must be in the form of an inverted lead the heels of the feet on the ground and keep your legs straight V. Let's head between his shoulders relax. If necessary, bend the knees slightly. The most important aspect is the position of the spine. Keep your abdominal muscles strong everywhere.
Make sure you wear clothes that you can move comfortably and drink plenty of water. Keeping the body hydrated allows easier removal when stretched. Prior to these positions, preparing the body with a simple heating.
Stand with your feet apart. Inhale and bring your arms up and reach with your fingers, which lengthens the body. Breathe, relax and repeat 5 times. While still standing, keeping the hips forward, gently turn side to side. Inhale as you turn left, exhale as you turn right. Repeat for 1 minute. We turn now to the floor on hands and knees. Keep your hands under shoulders and knees under hips. Inhale and made the back slightly, lifting her hips, lifting your chest and looking up. Now exhale while ago, tucking the tailbone under and dropping his head down. Repeat this several times until you feel your back relax and this movement is easy.
Below are three simple yoga poses that help to stretch and improve the circulation of blood and oxygen to the area of the back, relieving back pain.
1. Standing Forward Bend: Stand with your feet hip-width apart and bend forward at the waist, fingers reaching to the ground and the top of head to floor. If the back is especially pain relief can slightly bend your knees, hands on top of his legs to guide you. It is important to keep the crown of the head on the floor so you're looking at the wall behind you between your legs. This will keep the head and neck in a neutral position with your spine. Inhale deeply and exhale afford to let go and relax as much as possible in the pose. In this position, using gravity to your advantage. Throughout the day, gravity pulls down the column, further compressing your discs, which affects blood flow and oxygen to the spine. Simple investment as standing forward bend, help decompress the spine and relieve pressure on the discs. The more you are able to relax and breathe deeply in this position, you will experience the greatest relief.
Two. Permanent wall Plank: Stand facing a wall at arm's length. Reach forward with your hands and place them on the wall, fingers spread. Keep fingers and hands on the wall and back away slowly as you lean forward L-shaped in the upper body parallel to the ground. Stay strong in your hands when you use the wall for support. You want to allow a natural curve of the spine while engaging the abdominal muscles to protect your back. The most important thing to remember in this position thing is to keep your stomach muscles tight. If you can not access this position comfortably or without rounding your lower back, just bend your knees and maintain the alignment of the spine. With continued practice, you can stretch your legs more. As in the previous position, inhale and exhale deeply.
Three. Facing downward dog: When done correctly, it is an excellent location for the release of the spine and back health in general. Start on the floor on your hands and knees with your hands directly under your shoulders and knees directly under the hips. Spread your fingers wide. Bend your toes inhale and exhale stretch your legs while lifting your hips. Keep fingers and arms outstretched strong again, deep breath as you lift your hips toward the ceiling while softening the chest toward the floor in his arms. You must be in the form of an inverted lead the heels of the feet on the ground and keep your legs straight V. Let's head between his shoulders relax. If necessary, bend the knees slightly. The most important aspect is the position of the spine. Keep your abdominal muscles strong everywhere.
I'll bet you won't guess what muscle in your body is the muscle that eliminates joint and back pain, anxiety and burns fat.
RépondreSupprimerThis "hidden primal muscle" is in your body and it will boost your energy, immune system, sexual function, strength and athletic skill when unlocked.
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