The lower back is the center of your body. This is where any body movement begins. Even a tiny injury to the lumbar spine can make life as difficult as possible. Weak muscles of the lower back are not able to keep the body straight and cause stoop, in turn stoop leads to squeezing of the intervertebral discs in the thoracic region, then it only gets worse. In order to protect your spine, you need to create a real corset of muscles.
It is necessary
- - Bench for hyperextension;
- - gymnastic mat;
- - help from a partner.
Instructions
Step 1
Take the starting position on the hyperextension bench. The rollers should rest on your thighs just below the groin fold, fix your ankles securely, and rest your feet on the platform. Don't put your hands behind your head. This will not increase the working out of the muscles of the lower back, but it can put unnecessary stress on the muscles of the back of the neck.
Step 2
Spread your elbows to the sides and press your hands slightly against the sides of your neck. You can just cross your arms and hug it to your chest. Slowly bending at the lower back, lower the body down, then smoothly return to the starting position. Don't bend too far back. The long back muscles will get enough stress anyway. Weights are not recommended.
Step 3
Hyperextension can be done at home as well. Lie facedown on the floor or on a gym mat. Ask your partner to keep your feet firmly on the floor, holding their ankles. Press your hands lightly to your neck or temples. Lift your body up by straining your back muscles. At the top point, linger slightly and smoothly return to the starting position.
Step 4
To protect the lower back, it is not enough to pump up the long muscles of the back. Lie facedown on the floor or gym mat. Bend your arms at the elbows and place them in front of you or stretch them along the body, palms down. While contracting the muscles of your lower back, lift your connected straight legs as high as possible. The chest should be firmly pressed to the floor. If you find it difficult to lift both legs, try to lift them in turn. This exercise is aimed at pumping the square muscle of the lower back.
Step 5
An obligatory exercise for strengthening the lower back is the "plank" in different variations. Lie on the floor, assume a "rest on the elbows" position, the elbow joints are located exactly under the shoulders. You can lock your fingers together. Legs rest on the floor with socks. Tighten your torso so that your body is in a straight line from crown to heels. Avoid bending in the lumbar region. It should be absolutely straight, as if pressed against the board. While straining the muscles of the body and legs, hold the body in this position for at least 30 seconds. Gradually increase the lead time.
Step 6
Lie on the floor with your right side. Place the rest on your right elbow and lift your torso. Place your arm directly under the shoulder joint. Stretch your left hand along the body or place it on the lower back. Legs together, left foot on right. Tighten the body and lift the pelvis off the floor. The whole body should be in a straight line. Hold the body in this position for 30 seconds, then switch sides. Do the plank exercise every day, gradually increasing the time.
