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What exercises should be performed regularly

Back health is the first thing to take care of. The spine is our main support in the truest sense of the word. With back pain, especially in a lumbar hotel, even a banal movement becomes a problem, not to mention the lifting of any significant objects.

Adult woman has a backache. Mature female has pain in back

The editors of “So Easy!” Prepared for you effective exercises for back pain , which will take only 5 minutes and will help maintain and strengthen back health.

Useful exercises

1. Exercise “Butterfly” . Sit on the mat, spread your legs to the sides and bend at the knees, connecting the feet and moving them to the inguinal region as close as possible. Straighten your back and lower your knees to the floor, slightly bend your head down and raise your knees from the floor, trying to bring them together, without taking your feet off each other. Hold this position for a few seconds and lower your knees. Repeat the procedure for two minutes.

This exercise improves the mobility of the hip joints, normalizing blood circulation in their area, prevents pain and helps relieve the manifestations of PMS, so it is especially useful for women.

2. “Pose of the child . ” Get on your knees and gently lower your torso down, fully extending your arms in front of you. Lock in this position for 30 seconds.

Side view of mid adult multiethnic woman wearing exercise clothing in childs yoga pose.

Despite its simplicity, this exercise has tremendous benefits for the body. It helps to get rid of pain not only in the lower back, but also in the cervical region. In addition, taking this pose, you can cope with stress and fatigue by relieving stress from the back, shoulders and chest area.

Portrait of a young sleepy businesswoman

3. “Twisting while sitting . ” Take a sitting position with your legs straight. Bend your knees and throw your right foot over your left, placing it on the outside of the left thigh. Pull the left foot to the left buttock. After bending the left hand at the elbow and wrap it over the right knee, keeping yourself in a twisted state. Remain in this position for 30 seconds and repeat the exercise, already throwing the left leg over the right.

 

Woman doing Yoga at home – Spinal Twist or Ardha Matsyendrasana. Slightly toned image.

Twisting activates muscles and improves the functioning of the internal organs of our body. They also help relieve tension and forever forget about back pain.

If you are reluctant to get up early in the morning or forget to do the exercises before bedtime, you can do exercises right in bed – the result is no worse.

And sometimes, in order to improve well-being, you need not only to start doing something, but also to stop. Just stop doing these 7 things and your back pain will subside!

Share the article with your friends on social networks and tell us in the comments what other effective exercises for health you perform, we and our readers will be very grateful to you!

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