Back pain occurs in most people who spend their days in a sedentary state. They arise at a young age, and if not dealt with early on, they will become chronic. By doing simple exercises, you will learn how to get rid of back pain for a sedentary person.
It is necessary
- Sports uniforms.
- Gymnastic mat.
- Some free time.
Instructions
Step 1
Start with a warm-up. As you already understood, this advice is to do physical exercise. Accordingly, you need to do them correctly. Prepare your body for stress, you need to start by running in place - 10 minutes, no less. The second warm-up exercise is "Elvis". One leg is brought forward, bent at the knee. The second is left behind, pushed back a little and also bent at the knee, touching the floor with it. The angle is at least 90 degrees, and this is the rule for both legs. In a jump, change the position of the legs. Repeat 5 times on each leg. The warm-up ends with a squat in plié - performed from a position with legs wide apart, 15 squats. The position of the feet does not change, the pelvis at the time of squatting should be moved back as far as possible.
Step 2
Let's execute "Kitty". Recall that the starting position is a palm and knee stand. The back is rounded and "rounded" on exhalation, the position of the arms and legs does not change. 15 repetitions.
Step 3
Let's do a deep squat. Legs - shoulder width apart. You need to squat low - so that your elbows are on your knees, as if resting on them. 15 squats.
Step 4
Let's make a "cobra". Position - lying on your stomach. Place your palms on the floor near your shoulders and lift your upper body. Try to straighten your back and tilt your head back a little. 15 repetitions.
Step 5
Let's run in place, raising our knees high. Alternately reach with your left knee to your left palm, and with your right knee to your right. The arms are bent at the elbows at an angle of 90 degrees. 27 reps for each leg.
Step 6
Let's do a stretching exercise. Sitting on the floor, stretch your legs and stretch your arms towards your feet. Don't pull on your toe unless you have a "dancer" stretch.
Step 7
Let's perform squat jumps. Spread your legs wide, sit down. Jump forward, backward. Repeat 28 times on each side.
Step 8
Do an exercise to stretch your muscles. Stand with your legs apart as wide as possible. Stretch your hands to your left foot, hold, breathing deeply, for 4 inhalation-exhalation. Move to the center, repeat inhale and exhale 4 times, stretch to the right leg, hold 4 inhales and exhales.
Step 9
Let's linger in the "bar". Do it on straight arms, resting them on the floor. Also, your toes should rest on the floor. Keep your back straight. Be patient. Execution time - 15 seconds.
Step 10
Stretch the muscles. Stand with one knee bent. Without spreading the hips and keeping the "standing" leg straight, grab the foot of the bent leg, and, holding it, stand for 28 seconds. Do the same for the other leg.
