Strengthening the lower back is necessary with the right combination of exercise and relaxation. The main support corset for the lower back is the back muscles. When they are weakened, posture is also impaired, such an incorrect body position is fraught with lower back pain. Perform special exercises for the spinal muscles every day and gradually forget about painful attacks in the lumbar region, and the movements will become freer and easier.
Instructions
Step 1
Lie on your stomach with your arms extended along your body. As you inhale, lift your upper body and legs off the floor at the same time. Hold this position for 1 - 1, 5 minutes. As you exhale, lower yourself to the floor and relax. Repeat the exercise 4 more times.
Step 2
Lie on your stomach with your arms extended over your head. As you inhale, lift your left arm and right leg at the same time. Exhale and lower yourself to the floor. Repeat the lift to the right arm and left leg. Do the exercise 20 times in each variation.
Step 3
Get on your knees with your hands under your shoulders. As you inhale, open your chest and pull your tailbone up. With an exhalation, round your back, pull the tailbone into yourself. Repeat the exercise 15 to 20 times.
Step 4
Lie on your stomach with your palms under your shoulders. As you inhale, lift your upper body, trying to fully extend your arms. If you feel pain, then lower yourself slightly to the floor so that the position of the body is comfortable for you. Fix your body position for 1 - 2 minutes. As you exhale, lower yourself to the floor and completely relax.
Step 5
Sit with your buttocks on your heels, lower your upper body completely to the floor, and stretch your arms forward. As you inhale, stretch your arms, trying to lengthen the spine, as you exhale, bring your hands back to your heels and completely relax. Feel how the back is rounded and each vertebra stretches. Fix the pose for 2 minutes, then lie down completely on your stomach and relax.
