Back strengthening exercises? - low back strengthening exercises
Does anyone know of any rehabilitation exercises to strengthen back muscles and abs? I often have pain in my lower back and sometimes in the knees, so I need something soft.
Thursday, January 14, 2010
Low Back Strengthening Exercises Back Strengthening Exercises?
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I learned a physical trainer. He works the lower back and abdominal muscles. Lay on his stomach, face down. Bend your arms so that you rest your chin on them. Next, the legs and head will lift into the sky. Hold for 5 seconds. Do three sets of 15 repetitions. Hope this helps!
This exercise is a kind of mouth as a place. If you go to a gym, you will find a "bank" will be held at your feet when you squat and lean back and straighten. This year I am ten pounds. You can also get rid of the right side of the abdomen on the side of love handles.
Please go to the gym to keep your feet and then someone was lying face down at the end of a bed or couch. Gradient.
A simple route is best to start with. One of my favorites is on the lower floor face, arms extends to reach the head to toe, as if to stretch the body. Then relax with on the ground and new. Three times a week, that's all.
The next step: If you need to stop because of pain or tingling, keeps its height with the arms, palms, and then again on his body at the deepest point from the stress of pain, focusing on its back in piece by piece, this time on the transformation of the tension of the muscles of the back for the release of their support from her arms. Noted that the stress slowly point for ten seconds.
Well, here is what I do:
What I do, put your hands in the room for my thumb, shoulders and even raised his head until it is too high it will go back.
My legs together, but relaxed.
Then, without any pressure with my hands, I lift my shoulders up to the highest point and lift the chest so that I can feel the lower back is on my stomaCH on the floor or carpet.
If I feel like my tailbone pressing until I reached the point of maximum tension.
Not give the use of hand and arm support for a good piece. But they keep it there to rise slowly.
When in the state has to be stopped because of tingling or pain, you take the pressure off his arms, clenched his hands, but a return to his body at the deepest point of the pain-related stress, and keep, gently for ten seconds.
Then lower and relax. To educate, if we remember that gave no problems and hold the position for the count of ten to twenty seconds.
Remember not to use to support his arms. (Because it as a slight tension and help. Remember that the back area, where he had pins and / or pain. Maintain until you are stronger in the coming days.)
Slowly lower chest and another forty Thirty Seconds to bring comfort to the point just before pain or pinsthey are made, and hold you once again for ten seconds.
Once or twice is good, "meet three times a week, every two days and two days of rest for the first two weeks," where you can build and do not use their hands and legs for muscle tension in the back and the Assistant lower back.
To develop strength, so far, and you should be able to work up to a summit in the next week or two.
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