Nearly everyone experiences back pains at some point in their lives. Currently, he is the top and the leading critics of the disability of persons under the age of 45. In the old days, it is recommended that the other bed. Now, we know that the other doesn't work, will lead to a decrease in pain and conditioning. Back pain occurs, we need to move ... Gently.
Here are two basic rules for exercise with back pains:
1. move without pain or pain within is reduced range of motion.
Blood flow to the movement allows the injured area, bringing oxygen and nutrients to the need for healing. This movement must be within your pain, even if it is only a few inches of movement; We must stay within the range without pain because your brain transfer pain will report that it is a common way to move, keep this pattern of pain. "Philosophy of life without pain, no gain" does not apply here.
2. breathe
Allow your breath, breath, movement to soften in the exercises.
Here are 3 exercises recommended back pains:
1. your chest
Lie on your back, knees bent. Busy behind the thigh with both hands keeping the upper body, exhale and draw the thigh toward the chest, holding until you feel a gentle stretch your back and hips. Release and the switch. Continue to switch sides 10-20 times.
2. Cat, a cow
Kneel all 4. Keep your spine neutral (keeping the curve in the neck and back down). Your position under the thighs and the wrists are under your shoulders. Exhale and round the back, tucking your tailbone, lifting belly toward the spine, tucking your chin. Inhale slowly Maple back, drawing your shoulder blades together and down your back, lift your tail and then head. Range from a cow, coordination of breath on the go. 10-20 times
3. position of the child
Than 4 each posture, to the tops of the feet closer together, the position of the feet on the ground if possible. Then, move your hips toward your heels, folding forward between your knees. The arms can be placed next to his body, palms up, or when the hands stretching arms above the head, facing down on the floor. This position is held for 2 minutes, breathing quietly.
In summary, almost everyone will experience pains. Some basic tips to keep your recovery movement without pain is better than the rest. The treatment will begin to move your recovery will be faster. Soft and natural breathing will help relax the body and vital oxygen to the muscles. Are the three basic recommended exercises to initiate the healing process: knees, cat, cow, the chest position of the child. Optimal recovery, ask advice for more detailed information on your mchiroprktikn your condition.
