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Back problems affect a large part of the population. Poor posture, sedentary work, overexertion in the gym or at work, improper footwear – all of this can cause back problems. Anyone whose back has hurt at least once knows that you can hardly move at all. And you cannot rest either. Back pain is simply the worst thing that can happen to you. How to fight it? Practice every other day the following set of Exercises!
Exercise no. 1
Lie on your back, place your feet together. Place your arms along your body. As you inhale, stretch your right arm and pull the tip of the left foot toward you. At the same time push the heel away from you and press the left side of the pelvis to the floor. You will feel a kind of diagonal stretch. As you exhale return to the starting position. Repeat with the other arm and leg.
- Repetitions: 6x.
- Effect: stretches the spine and muscles.
Exercise no. 2
Place your feet hip-width apart, arms along your body. As you exhale bend your right leg at the knee and pull it to your chest with your hands. As you inhale place the leg back into the starting position and relax. Repeat with the other leg.
- Repetitions: 10x.
- Effect: improves blood circulation in the pelvis and lower back.
Exercise no. 3
Lie on your back, bend your knees and bring your feet together toward each other. Pull them to your pelvis with your hands. With small movements spread the knees to the sides and at the same time pull them toward your body.
- Repetitions: 10x.
- Effect: releases the pelvic area and lower back, improves blood circulation.
Exercise no. 4
Lie on your back and bend your legs at the knees. Pull them to your chest and press them against your abdomen. Wrap your arms around them. The sacrum should rise slightly above the floor. The head and shoulders, however, must remain on the floor. Now draw the sacrum down as if you wanted to place the pelvis on the floor.
- Repetitions: 10 breathing cycles.
- Effect: an excellent exercise for stretching the lumbar region and the sacrum.
