Exercises for a Healthy Back

More than one we have had to suffer back pain. In these times is very common because we are not the lifestyle today is very sedentary day or have to work all day sitting. Most of these pains is due to the lack of movement. But with a daily routine of exercise can prevent these problems. If your back pain is very strong I recommend you before you start any exercise consult with your physician.
Here I include a portion of the article EXERCISES FOR A HEALTHY BACK from hispagimnasios.com of where we can learn some exercises to maintain our backs strong and free pain.

EXERCISES TO PREVENT BACK PAIN

EXERCISE 1

Position: lying down with knees bent. Hands behind.
Execution: Touch knees with his hands.
Duration: 10 repetitions (1 set)
Frequency: Daily
Progression: Advance 1 series every 1 or 2 weeks up to a maximum of 3 series.
Comments: Perform the exercise slowly and without causing pain.

EXERCISE 2

EXERCISE 3

Position: Arms cross. Legs together.
Execution: Touching the feet with your hands.
Duration: 10 repetitions (1 set)
Frequency: Daily
Progression: Advance 1 series every 1 or 2 weeks up to a maximum of 3 series.
Comments: Perform the exercise slowly and without causing pain.

EXERCISE 4

Position: Cross arms and legs together.
Execution: Bend your legs and embrace without touching the ground (alternately).
Duration: 10 repetitions (1 set)
Frequency: Daily
Progression: Advance 1 series every 1 or 2 weeks up to a maximum of 3 series.
Comments: Perform the exercise slowly and without causing pain.

EXERCISE 5

Initial position: lying down with arms extended along the body.
Execution: Bending the legs and thighs until they contact with the abdominal wall. Return to the starting position.
Duration: 10 repetitions (1 set)
Frequency: Daily
Progression: Advance 1 series every 1 or 2 weeks up to a maximum of 3 series.
Comments: Perform the exercise slowly and without causing pain.

EXERCISE 6

Implementation: in a cats position, stretch one leg and arm opposite.
Duration: 10 repetitions (number 1) to maintain the position for 5 seconds.
Frequency: Daily
Progression: Advance 1 series every 1 or 2 weeks up to a maximum of 3 series.
Comments: Perform the exercise slowly and without causing pain.

EXERCISE 7

Position: prone position with hands at the waist.
Execution: Lift the trunk and head up to 30 cm .. Return to starting position and repeat the exercise.
Duration: 10 repetitions (1 set)
Frequency: Daily
Progression: Advance 1 series every 1 or 2 weeks up to a maximum of 3 series.
Comments: Perform the exercise slowly and without causing pain.

EXERCISE 8

Position: prone position with his hands cross.
Execution: prone position with legs together and arms in cross. Lift head and shoulders back.
Duration: 10 repetitions (number 1) to maintain the position for 5 seconds.
Frequency: Daily
Progression: Advance 1 series every 1 or 2 weeks up to a maximum of 3 series.
Comments: Perform the exercise slowly and without causing pain.

If you like it, share it with your Friends!

Close Bookmark and Share This Page

Save to Browser Favorites / Bookmarks

Email This to a Friend

Link HTML:

Permalink:

If you like this then please subscribe to the RSS Feed or Email Feed.

How To Cut Hair. Hair & Beauty Is A 50 Billion Dollar A Year Industry. Learn To Cut Hair. No Competition With Recession Proof Haircutting Products. The Hottest "how To Cut Hair" Haircutting Dvds On The Internet Today

The Importance of a Good Massage for Back Pain | The Tila's Girls

[...] To tell you more, that massage helped me a lot to to relieve my back pain. Now that I feel better I have to training to stay in shape by making exercised for my back to avoid recurrence of pain. Not long ago I published an article on back exercises that can read clicking here. [...]

October 7th, 2009 at 8:39 am