In order not to have back pain and tone it day after day, here are some easy -to -practice exercises at home.
We often forget it, but muscle your back Avoids chronic or temporary back pain and having a good posture. By doing a few Targeted exercises Who will make large dorsal and trapezoid work while strengthening the abdominal belt, your pain will disappear and you will win a nice head port and a soft spine. Up to you !
“The back (part 2): Muscling it gently”
What are the best exercises to build your back?
Before you get started, please have to be equipped (carpet, comfortable outfit) and keep a good alignment during the movements.
1. In board, leg lifted and arms
Here is a kind of crawl to practice on the ground! Lying on the belly, face facing the ground, raise an arm and the leg on the opposite side at the same time. Try to take off your thigh from the ground but do not try to go too high with your limbs: small amplitude movements will suffice to stimulate your back muscles.
Frequency: Repeat the gesture ten times on each side. This exercise makes it possible to strengthen the bottom of your back.
2. With a stomach flat, lifted the bust with stretched arms and legs
This exercise allows you to build the lower back, that is to say the lumbar muscles. Lie on the floor on the belly. Place your hands under your chin. Then lift your bust back, without rejecting your head back. This remains in the alignment of your spine. Then rest for a moment. For more comfort, do not hesitate to place a gymnastics carpet on the ground.
Frequency: you can make several series of this movement. Be careful, however, not to force on the muscles of your back, make them work gently.
3. On his knees, lifted and descent of the buttocks
Get on your knees, legs a little apart. Place your arms in front of you. Go down your buttocks and bust, keeping your back straight. Then get up slowly. At no time should your buttocks touch your heels but just approach it. Also pay attention to your upper body: it is not your moving arms but your bust. This exercise stimulates your lumbar and back muscles.
Frequency: Inspire downhill and exhale by getting up. Always practice gently, ten times.
4. A knees, swayed from arms forward and back
Exercise : Set up on your knees, the buttocks peelled off from the heels. Lean forward, your back straight. Spread your arms and move them from front to back and back forward.
Frequency: no precipitation: this movement is practiced gently, even slowly.
5. Fast belly, lifted by arms
Here is an exercise to tone the top of your back, especially the shoulder area. Lying on your stomach, put your forehead on the ground. Raise both arms at the same time, hands open. Do not stop your back. Your legs should be removed, at the width of your pool. Your feet does not take off from the ground during this exercise.
Frequency: Remember to breathe well and practice this exercise without jolts, as many times as you can
6. Standing, the legs bent, lifted with small dumbbells
Do not ride yourself in a sports store: two small bottles of water will suffice for this exercise. Flex your legs, back always straight, your gaze lands in front of you, not on the ground. This exercise requests the big back but also the scapula and trapezoid area.
Frequency: Lift the elbows ten times on the sides, inspiring, then release your arms forward. Repeat and finish keeping your elbows in the air for a few seconds, on the sides.
7.
Place a hand and a knee on a bench, straight back. The foot on the ground is well laid, not on the tip. Your back remains straight, your head in the extension of your spine. Raise your little dumbbell or other improvised weight, until it is parallel to your side.
8. 90 ° arms raised with a dumbbell
To solicit the upper part of your back, bend the knees, the abdominals contracted. Raise your arm at 90 ° with a light dumbbell and then go into the extension of your head. This movement in an arc of a circle is to be practiced gently.
Frequency: Carry out this exercise regularly in small series on each side but do not abuse it: this movement, if it is practiced too often, could “widen” your back.
9. With a stomach, lifting dumbbells
This exercise makes it possible to put into action the muscles of your back, from the neck to the sacrum. But be careful: practice it with great sweetness, without forcing and without jolts. Sit flat belly on the ground, with a small dumbbell or a small bottle of water half filled in each hand. You should take off your bust from the floor with your arms backwards. Gently come back to the starting position, arms forward.
Frequency: repeat several times, always very slowly.
10. Study of the back, on the ground
When you have finished your series of exercises to build your back, don’t forget to stretch yourself. It is essential. Kneel, the buttocks placed on your heels. Slowly, advance your hands forward, seek to reach the point as far as possible. But for this stretching work to be really effective, do not take off the heels from your buttocks.
Frequency : Thus a few tens of seconds and then lift yourself up very gently.
What sports to strengthen back muscles?
- There swimming is the recommended sport against back pain: prefer crawl and crawlé back so as not to arrange your column. Bonus: swimming relieves pain, especially in terms of lumbar.
- Always in the water, theaquagym can also help you strengthen the backbones.
- There gymnasticsTHE yoga but also the dance are recommended sports for the back because they gently work on the muscles of the posture and guarantee you a good position.
- There walk Also works with the back very gently, provided you do not make too large strides and not carry a too heavy bag on the shoulders.
- You can also practice bikein town or at home with an exercise bike, which will allow you to stretch and strengthen your dorsals.
| Avoid: tennis, horse riding and running, which morm the vertebrae and the spine. |
How to relax the back muscles?
Stress and overweight are aggravating back pain. Think of relaxation exercises to evacuate tensions, and make sure to practice regular physical activity while adopting a healthy and balanced diet. And daily, Remember to stretch yourself regularly And to maintain a straight back as often as possible, whether in the office, in the car, at the table or on your sofa. This will limit tensions and promote muscle strengthening, day after day.
