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
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 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.
