Today back pain is not a rarity, and all because of a modern rhythm of life. There is an easy and available way which will help to cope with painful feelings – exercises at back and waist pains. Before carrying out a complex, it is recommended to undergo inspection at the doctor, it will allow to define because of what pain, perhaps, the reasons rather serious developed.
What exercises can be done at waist pains?
Before passing to exercises It is necessary to tell about some important points. First, when performing a complex the pain should not amplify. Secondly, it is necessary to do exercises several times a day if pain disturbs constantly, and for prevention there will be enough also once, but it is worth training in the morning.
Set of exercises at back pains:
- Settle down on a back, bend legs in knees and put them on the height, for example, on a fitball. Under a waist or under other healthy place it is necessary to place a package of chipped ice or snow and also it is possible to use a small hot-water bottle with cold water. A task – carry out twisting of the case, holding hands behind the head, you will not feel strong tension in the field of a press yet. At rise do an exhalation, and falling, a breath.
- For performance of the following exercise at backbone pains get up on all fours. After that transfer weight back and sit down on heels, at the same time do not move a hand. The following step – transfer body weight forward, returning to SP, and then, execute push-up, at the same time lowering a basin and a humeral belt. If physical training insufficient, then it is possible to do incomplete push-up. Exhale when it is necessary to sit down on heels, and the breath should be taken during push-up. When pain begins to decrease, it is recommended to increase intensity of performance of exercise. It is worth noticing that legs below knees have to be in a motionless state. Repeat 12-15 times.
- The third exercise at back pains is carried out from the same initial situation. Move the right knee to the hand of the same name, and extend other leg back. Then stretch hands forward, and put the case on a knee. It is important to try to relax as much as possible, and then, it is possible to return to SP. Everything at first needs to be repeated also on other party. Make on each party till 8-15 times.
- The last exercise is very popular and it is called "Cat". The SP besides remains invariable. A task – exhaling, round a back, having directed the head and a look down. After that slowly on a breath, raising the head, cave in in a waist.
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