11 exercise to help relieve back pain

        11 exercise to help relieve back pain

If there is pain in the back, everything is annoying and there is no choice but to limit the behavior. If the back pain is severe, the fear caused by the pain cannot be said. Core exercises can help relieve back pain. As your age increases, you can easily clean your back and hurt your back easily even if you are indifferent. Overseas doctors and physical therapists have introduced the safest and most effective measures to relieve back pain. As the name suggests, it is 11 kinds of exercises that can definitely relieve back pain.

01. DEAD BUG

Lie on the floor, lift your legs, bend your knees 90 degrees.

Raise your arms in the air with your hands just above your shoulders.

Slowly spread your right hand and leg. At this time, the waist should be in close contact with the floor.

Return to the original position and repeat the other side.

02. Clam Shell

The hips, knees, and ankles are stacked on each other, lying on the left side. Bend your knees 90 degrees.

Attach your feet, rotate your right knee, then slowly put it down on the floor.

Run the other side too.

03. Bird Dog Crunch

Start your hands and knees in a tabletop position with your wrists over your shoulders and your knees under your hips.

Stretch your right arm forward, your left foot back, while maintaining your flat back and square hips.

Exhales when tightening the abs and pulling the right elbow against the left elbow.

You can go outside and start over.

Run the other side too.

04. Glute Bridge

Lie on your back on the floor. Bend your knees and place your arms under your hips. Keep your feet apart and a few inches from your hip.

Lift your hips while pushing the heels. Create a diagonal line from shoulder to knee.

Pause for a second or two, then lower again.

Once you're used to it, challenge yourself with one supporting leg.

05. Pilates Roll-Up

Spread your arms over your head, place it on the floor, and place your head on the mat.

Stretch your arms so your wrists go directly over your shoulders, keeping your spine close to the floor.

Fold your legs to create a "U" shape.

06. Warrior Balance

Stand with your left foot and raise your right knee to the hip height in front of your body.

Keep your standing legs slightly bent when your torso is parallel to the floor. Keep your arms straight above your head to balance.

After stopping for a while, it returns to its original state.

Run the other side too.

07. Side Step Squat

Attach your feet and put your hands on the pelvis.

Move your right foot to the right and spread your foot wider than your shoulder width.

Bend your knees and lower your hips up and down to lower them into the squat.

Straighten your knees and move your feet to the initial position. Repeat for the other leg.

08. Body Weight Squat

Start by standing your feet slightly wider than your shoulder width.

Sit with your hips squatted while your knees are not covering your toes. Make sure your weight is on your heels and keep your chest.

09. Reverse lunge

Start with your feet spread shoulder-width apart.

Take your breath by pulling your left foot back.

Bend your knees to make your legs at a 90-degree angle. Place your shoulders directly over your hips and your chest upright.

Slide the right heel back to the original position and repeat the other leg.

10. Reverse lunge and front twist

Start with your feet spread shoulder-width apart.

The left leg bends and knees bent.

Lift your torso over your right (front) leg.

Return to standing position and repeat the other leg.

11. Good Mornings

Spread your feet shoulder-width apart, hands behind your head and your elbows wide.

Bend your knees slightly and turn your back to the back, lowering your torso until it is almost parallel to the ground.

Causes torso.