The many hours we spend sitting in front of the computer, can make us feel intense pain or discomfort in the back. While we probably can not avoid this habit, There are three exercises you can try to relieve the pain.
Say goodbye to low back pain
Upward curve (curl-up)
Ξεκινήστε ξαπλώνοντας στο έδαφος με το ένα πόδι ίσιο και το άλλο γόνατο λυγισμένο. Place your hands under your back and pull your head at the same time, shoulders and neck from your back.
Hold on 10 seconds and slowly lower yourself. Complete three sets. For the first set, perform eight repetitions. For the second, six. For the third, four. See at 09:20 characteristics:
Bridge to the side
The bridge on the side strengthens the muscles that keep your spine stable. Lie on one side with your knees bent and lean on an elbow.. Τοποθετήστε το ελεύθερο χέρι στον αντίθετο ώμο σας. Σηκώστε τους γοφούς σας από το πάτωμα για 10 seconds.
If you want, you can straighten your legs, so that you are on a side board. For the first set, perform eight repetitions. For the second, six. For the third, four.
Bird dog
Your spine remains immobile for this movement, which focuses on strengthening the muscles that surround it. From your hands and knees, raise your left hand forward while kicking your right foot backwards.
Make sure your body is as flat as possible from head to toe. Hold on 10 seconds. Repeat the grip 10 seconds three times on each side.
Source: vita.gr
