Easy Exercises For Your Spine and Back Muscles To Prevent Back Pain
Few people manage to easy exercises regularly. A week with sufficient exercise often follow several weeks in which there is no time for such activities. This is bad, because in the training breaks muscles quickly rebuild and the structure starts again at zero. Strong back muscles of the spine take a large part of their work. As a result of a lack of exercise, the stress on the spine is increased.
Easy Ways To Fit
A sustained strengthening of the back makes less effort than many think.If you take only ten minutes per day for a targeted back training, you will notice positive effects after a short period of time. To strengthen all muscles evenly, the spine specialists recommend some gymnastic exercises against back pain.
It is important to note that there are two types of back pain. Thus there are non-specific back pains, which are often due to misalignment or overload of the back and usually only occur in the short term, for example in the form of tensions. Specific back pain is a clear picture of the disease, such as the deformation of the spine, a herniated disc but also injuries in the back area. It is important to consult a doctor here.
Easy Exercises for Great Results
Those who work in a profession are particularly vulnerable to problems with the spine. That’s why it’s so important that you do regular exercises that are good for your back. Anyone doing this at the desk every two hours can prevent back problems.
Shoulder circles is one of the best exercises for in-between. In an upright sitting position, one starts to slowly describe a large circle with a shoulder. Then with the other side. Then circle backward with both shoulders, but one after the other. The thoracic spine should move well. Do it at least one minute long. The blood circulation of the neck muscles will be improved and the thoracic spine is more agile with this exercise.
Body Weight Exercises
Make a fist with both hands and knock 50 times sideways to the middle of the thigh. Then tap a hand-wide below the knee to the outside of the lower leg, also 50 times. The purpose of this exercise ist that the blood circulation of the legs are improved, the exercises are also good for the muscles of the spine.
With this exercise you can activate the entire muscle system: Starting position is loose standing, the gaze is directed to the distance. Then stretch both arms and spread from the body, turning the palms forward. The buttocks are tense. Then the small fingers of both hands are maximally spread out, the tension is felt up to the shoulder-neck area. Stay in this position for six seconds, continue breathing normally. Return to the starting position.