Seven excellent exercises for a healthy spine
|
Back pain is not a joke.
It doesn't matter if you have a very active lifestyle, or extremely lazy, each and everyone of us is at a risk of hurting our spine during our daily life.
Fortunately for you, we found some very simple and effective exercises to help you get rid of the back pain you may be experiencing.
Exercise #1
Lay on your back. Bend your right knee. Stretch your left leg up. Grab it with both hands just below the knee, and pull towards your head. Hold this position for 30 seconds. Repeat this twice for every leg.
Exercise #2
Lay on your back, and bend both knees. Grab your left leg with both hands and pull towards the chest. Hold this position for 20 seconds. Repeat this twice for every leg.
Exercise #3
Lay on your back, and stretch your right hand up and to the side, 90 degrees aligned to the body. Stretch the left leg so it will be straight. Try to stretch your right knee towards the left side of the body, so it will almost touch your left hand. Hold for 20 seconds. Repeat twice for every leg.
Exercise #4
Lay on your back, and bend your left leg. Lay the bottom half of your right leg on your left thigh while the knee faces outwards. Gently pull the left leg towards your head, and hold for 30 seconds. Switch legs, and repeat with the other leg.
Exercise #5
Lean on the floor with your right knee and stretch the leg backwards. The left leg should be bent on the knee. Hold this position for 30 seconds. Repeat with the other leg.
Exercise #6
Lay on your side, bend the right leg on the knee, and grab your ankle with the right hand. Slowly pull the leg backwards and stretch the muscle. The spine shouldn't be bent at any form. Hold this position for 30 seconds, and switch to the left leg and hand.
Exercise #7
Stand near a table, about arms distance away. Bend your upper body forward, while gently bending the knees, until you reach a point where you can touch the table with both hands. The hands should be stretched forward and the head should be at shoulder level. Hold this position for 10 seconds. After that, stand straight and bend the body to every side on its turn.
