An unyielding person - this can often be heard not only about a very proud man or woman. It is also possible to characterize the one who has problems with the back, and the lower back in particular. In order to avoid such troubles, you should always take care of your back. And, of course, to strengthen the muscles of the lower back.
Instructions
Step 1
To train your back muscles, you need to exercise regularly to strengthen your lower back. One of them looks like this: the starting position is on all fours, resting your knees and elbows on the floor. The exercise itself is a simultaneous lift of the right arm and left leg. They must be straightened parallel to the floor. It is worth holding the body in this position for at least 2 seconds, repeating the exercise 10 to 20 times. And don't forget to alternate arms and legs.
Step 2
Use another, equally effective exercise. Lie on the floor on your stomach, arms along your torso, slightly raise your legs and head, so that a slight deflection forms in the lumbar region. Try to hold your body in this position for a few seconds. Then gently return to the starting position. When you can repeat the exercise 20 times, place a pillow under your chest to increase the load.
Step 3
Try stretching. Nothing helps strengthen your lower back muscles like stretching. Sit on the floor or on a training mat with your knees bent. Now you need to hug them so that you can lower your chin to your chest. Then bend in the back so that it rounds, then lean back slightly. Take your time and smoothly return to the starting position.
Step 4
Another exercise looks like this: lie on your stomach and begin to tear your legs off the floor one by one, and then lower them back to the floor. After stretching, take your leg back (make sure that it is straight, and the pelvis does not come off the floor) and hold it there for 3 to 5 seconds. Change your leg. Now raise first one leg, and then the other, and then lower both at once slowly and smoothly.
Step 5
A great way to strengthen your lower back muscles is with your legs. Lying on your stomach, raise two legs at the same time, then slowly and carefully spread them to the sides, then connect them together and lower them. You can also try to strengthen the lumbar spine as follows: while lying on your stomach, lift both legs and hold them in this position for a while (as long as you can), then gently lower them.
