Leg raise exercise while lying on your back. Leg raises while lying on the floor are an abdominal exercise for any level of fitness. Raise your legs up: how to do this exercise
Lower back pain is one of the most common problems, which, according to statistics, affects every third adult. If you do not deal with pain in the back and lower back in time, you can subsequently earn serious spinal disease . We offer you a selection of effective exercises for lower back pain to relax and strengthen muscles, as well as to increase flexibility and mobility of the spine.
Lower back pain: what causes it and what to do?
The most common cause of lower back pain is a sedentary lifestyle and poor development of the corset muscles, which are unable to support the spine. In addition, the cause may be various pathologies, excessive stress, or simply a sudden awkward movement that provoked pain. Most of these problems can be neutralized with lower back exercises.
What can cause lower back pain:
- staying in one position for a long time;
- weak back and core muscles;
- excessive loads or non-compliance with exercise technique;
- hypothermia of the body;
- rachiocampsis;
- osteochondrosis;
- large excess weight;
- improper diet and vitamin deficiency.
To prevent lower back pain from becoming the cause of serious problems with the spine, it is necessary to: special exercises for the lower back , which will help relieve discomfort, reduce pain, improve the health of the body and serve as a good preventive measure. It is not for nothing that the basis of rehabilitation after back injuries is physical therapy and gymnastics for the spine.
Why it is useful to perform exercises for the lower back:
- Pain in the lower back is reduced by stretching and relaxing the muscles
- Strengthens the spine and increases its flexibility
- Blood circulation increases, which saturates the joints and vertebrae with nutrients
- Strengthens the corset muscles that support the spine
- Posture improves
- Improves the functioning of the heart and lungs
- Hormonal levels are normalized
- The risk of hernia, osteochondrosis and other pathologies is reduced
- Improves the functioning of the pelvic and abdominal organs
A set of exercises for lower back pain should include: muscle stretching exercises Andmuscle strengthening exercises . During exacerbations, tension is observed in the muscles, so first of all they need to be relaxed - for this, a stretching routine is performed (traction) muscles. To prevent lower back pain, it is necessary to strengthen the muscles. When strengthening the back muscles, the load on the spine decreases, since a significant part of the load is taken on by the muscle corset.
Rules for performing exercises for the lower back
1. Do not force the load and overload the lower back with exercises in order to achieve the goal faster. Start with light loads, gradually increasing the duration of exercise.
2. Exercises for the lower back should be done with the load and amplitude that is comfortable for you. Do not make sudden jerks or movements while performing exercises for the lower back, so as not to aggravate the problem.
3. One or two workouts will not help solve the problem; try to perform a set of exercises for the lower back on an ongoing basis. It will be enough to train 3 times a week for 15-20 minutes.
4. If you have a cold floor or cold weather outside, then dress warmly and lay a rug or blanket on the floor to prevent your lower back from getting cold.
5. Perform exercises on a hard surface: a bed or soft mat will not work. During exercises lying on your back, your lower back should be pressed to the floor.
6. Don’t forget about breathing while performing a set of exercises for lower back pain. The training should be accompanied by deep, even breathing; perform each static exercise on 7-10 breathing cycles.
7. If during some exercises you feel discomfort in the lower back or spine, then it is better to skip such exercises. If during the exercise you feel acute pain, then in this case it is better to stop training altogether.
8. You should not perform the proposed set of exercises for the lower back during pregnancy, after a spinal injury or with chronic diseases. In this case consultation with a doctor is required.
9. Remember that if you have some kind of chronic disease, then a set of exercises for the lower back must be selected individually. For example, for scoliosis, exercises to straighten the spine are indicated, and for osteochondrosis and hernia, exercises to stretch it.
10. If discomfort in the lumbar region does not go away within a few weeks, consult a doctor. Lower back pain may be a sign of a serious illness. The sooner you begin the treatment process, the easier it will be to avoid irreversible consequences.
Exercises for lower back pain: stretching
We offer you stretching exercises for the lower back muscles, which are suitable for eliminating painful spasms and as a preventive measure. Stay late in every pose20- 40 seconds , you can use a timer. Remember to do exercises on both sides, right and left. If any exercise gives you discomfort or pain, then interrupt it; the workout should not bring discomfort.
From a position on all fours, move your buttocks back and up, stretch your arms, neck and back in one line. Imagine that your body has formed a slide: try to make the top higher and the slopes steeper. You can simplify the position a little by bending your knees and lifting your heels off the floor.
Allie The Journey Junkie
Take a lunge position, lower the knee of one leg to the floor and take it as far back as possible. The second leg forms a right angle between the thigh and shins. Stretch your arms up, feel a pleasant stretch in your spine. Hold this position and then move into pigeon pose.
From the lunge position, lower yourself into pigeon pose. Cover the left heel with the right pelvic bone. You can deepen the position by moving your left shin slightly forward. Pull your pelvis towards the floor. Place your forearms on the surface or lower your body to the floor or pillow - take a comfortable position, focusing on your flexibility.
After pigeon pose, return to a low lunge and repeat these 2 exercises on the other leg. You can use yoga blocks or books:
To perform this very effective lower back exercise, sit in a sitting position with your legs extended in front of you. Cross your leg over your hip and twist your body in the opposite direction. This exercise not only stretches the muscles of the back and lower back, but also the gluteal muscles.
5. Seated bends
Remaining in the same position, gently lower your back towards your feet. It is not necessary to make a full fold; it is enough to just slightly round your back to stretch the spine. In this case, it is advisable to lower your head on some support. You can bend your knees or spread your legs slightly to the side - choose a position that is comfortable for you.
6. Bending in the lotus position
Another very useful exercise for lower back pain is bending in the lotus position. Cross your legs on the floor and bend first to one side, holding for 20-40 seconds, then to the other side. Try to keep your body straight, your shoulders and body should not move forward.
7. Leg raise with a strap (towel)
Now let's move on to a series of exercises for the lower back while lying on the floor. Use a strap, tape, or towel to pull your straight leg toward you. During this exercise the back remains pressed to the floor, the lower back does not bend. The other leg remains straight and lies on the floor. If you cannot keep your leg extended and pressed to the floor, you can bend it at the knee. Stay in this position for a while and move to the other leg.
By analogy, perform another effective exercise for the lower back. Lying on your back, bend your leg and pull your knee toward your chest. When performing this simple exercise, the lumbar muscles are stretched very well and painful spasms are reduced.
9. Bent leg raise
This fitness exercise is very often used to stretch the muscles of the buttocks, but it is best suited for stretching the lumbar muscles. Lying on your back, bend your knees and lift them so that your hips and body form a right angle. Grab the thigh of one leg with your hands and place the foot of the other leg on your knee. Hold this position. Make sure your lower back is pressed firmly to the floor.
Another nice relaxing exercise for the lower back is the happy child's pose. Lift your legs up, bending your knees, and grab the outside of your feet with your hands. Relax and stay in this position. You can sway a little from side to side.
Now let's move on to an exercise for the lower back, which involves twisting the spine. Lying on your back, turn your arms and crossed legs to one side. The body seems to form an arc. In this exercise, a large amplitude is not important; you should feel a slight stretch in the lumbar spine. Hold this position for 30-60 seconds and turn to the other side.
12. Lying Back Twist
Another very useful and important exercise for the lower back, which will help relieve pain in the sacral area. Lying on your back, slowly rotate your pelvis and move your leg to the side, throwing it over the thigh of the other leg. The lower back comes off the floor, but the shoulders remain on the floor.
Another simple exercise for lower back pain. Lie on your stomach and move your leg bent at the knee to the side. The other leg remains extended, with both legs pressed to the floor.
Get on your knees and spread your legs to the side or close them. Exhale and slowly bend forward between your thighs and lower your head to the floor. This relaxing lower back exercise will make your entire body feel lighter, especially your back. This is a resting pose, you can stay in it even for several minutes.
You can also turn first to one side, then to the other, this will help to better stretch the lumbar muscles.
Lie on your back again and place a small pillow under your hips and knees, with your feet touching the floor. Relax in this position for a few minutes.
Exercises for lower back pain: strengthening muscles
Thanks to the proposed exercises, you can improve the mobility of the spine and get rid of discomfort in the lumbosacral region. In addition, you will strengthen the muscle corset, which will be an excellent prevention of lower back pain. Therefore, if you are often bothered by lower back pain, be sure to take note of these exercises. Please note that it is not recommended to perform exercises to strengthen muscles during exacerbations.
Cat is one of the most useful exercises for the lower back and back in general. As you exhale, round your back, push your shoulder blades as high as possible and draw in your chest. As you inhale, bend well in the lumbar region, pointing the crown of your head toward your tailbone, and open your chest. Perform 15-20 repetitions.
Here and below, photos from the YouTube channel are used: Allie The Journey Junkie
In a standing position on all fours, while inhaling, we stretch our leg back, and while exhaling, we group ourselves, pulling our forehead to our knee. Try not to touch the floor with your foot. Perform 10-15 repetitions on each side.
3. Raising arms and legs on all fours
Remaining in a standing position on all fours, grab the opposite leg with your hand and bend at the lumbar region. The stomach is tucked, the muscles of the buttocks and legs are tense, the neck is free. Stay in this position for 30 seconds, maintaining balance.
Get down on your stomach and take a lying position. Bend your elbows and spread them to the sides. Lift your body up, lifting your chest off the floor. Try to lift your body while keeping your neck neutral. Hold in the upper position for 5-10 seconds and return to the starting position. Complete 10 reps.
A similar exercise to strengthen the lumbar region, only in this version the hands are behind the head, which complicates the position. Both of these lower back exercises are variations of hyperextension, but without the use of additional equipment. Also do 10 reps.
Remaining in a lying position on your stomach, alternately lift your opposite arms and legs up. Movements of the arms and legs should be as synchronous as possible. Stay in the extreme position for a few seconds, try to perform the exercise efficiently. Do not mechanically swing your arms and legs. Repeat the exercise on each side 10 times.
Take your hands back and clasp them together. At the same time, lift your shoulders, chest, shins and knees off the floor, forming an oblong boat with your body. The exercise is not easy, so first try to hold this position for at least 10-15 seconds. You can do several short approaches.
While lying on your stomach, move your arms back and grab your feet with your hands. The thighs, stomach, chest and forehead remain on the floor. Keep your shoulders away from your ears and don't strain your neck. Stay in this position for 20 seconds.
You can also do this version of this exercise for the lower back while lying on your side:
While lying on your stomach, lift your shins up and lift your knees off the floor. Grab your ankles from the outside with your hands of the same name. Bend over as much as possible, lifting your hips and chest off the floor, placing your body weight on your stomach. Imagine that your legs and torso are the body of a bow, and your arms are a stretched bowstring. This exercise for strengthening the lower back is quite complex, so you can gradually increase its amplitude and execution time (you can start with 10 seconds).
From a lying position on your stomach, lift your body, leaning on your forearms and bending in your lower back and thoracic back. Stretch your neck, lower your shoulders, relax your neck and aim the top of your head up. Hold the position for 20-30 seconds. Sphinx pose also helps improve your posture.
If you feel uncomfortable doing this exercise or have lower back pain, you can do an alternative with pillows:
From a lying position on your stomach, lift your body, leaning on your hands and bending in your lower back and thoracic back. Straighten your arms, stretch your neck, aim your head up. Stay in the cobra for 20-30 seconds. You can spread your arms wide, this will make it easier to maintain the position. If you feel discomfort or pain in the lower back, do not perform this exercise.
Take a lying position on your back, legs bent at the knees. Lift your pelvis up, tensing your stomach and buttocks. Hold in the upper position for 5-10 seconds and return to the starting position. This exercise is useful not only for the lower back, but also for strengthening the buttocks and abs. Repeat the bridge 15-20 times.
13. Table pose
Table pose is another effective exercise for the lower back. Take a table pose and stay in this position for 20-30 seconds, repeat in 2 sets. Please note that the hips, stomach, shoulders, and head should be on the same line. The shins and arms are perpendicular to the body. This exercise also opens up the shoulder joints well.
An excellent strengthening exercise for the corset muscles is the plank. Take a push-up position, your body should form one straight line. The arms are positioned strictly under the shoulders, the stomach and buttocks are tucked. Stay in this position for 20-30 seconds. You can repeat the exercise in 2-3 approaches.
From the plank position, assume the “low plank” position – resting on your forearms. The body maintains a straight line, the buttocks do not rise up, the back remains straight without bends or deflections. Stay in this position for 20-30 seconds. You can also repeat the exercise in 2-3 approaches. After doing the planks, lower yourself into child's pose and relax for 1-2 minutes.
Thanks again to the YouTube channel for the images. Allie The Journey Junkie.
7 videos for lower back pain in Russian
We offer you a selection of videos for the back in Russian that will help you get rid of lower back pain at home, strengthen the back muscles, restore lost mobility of the spine. The workouts last from 7 to 40 minutes, so everyone can choose a suitable video for lower back pain.
1. Improvement of the lumbosacral spine (20 minutes)
2. Exercises for the lower back (7 minutes)
3. How to get rid of lower back pain and strengthen it (14 minutes)
4. Restoration of functions in the lumbosacral region (17 minutes)
5. Exercises for the lower back (40 minutes)
6. Mini-complex for the lower back in the subacute period (12 minutes)
7. Exercises for the lumbar spine (10 minutes)
In addition to the presented exercises for the lower back, an effective means of preventing back pain are Pilates workout . Pilates helps strengthen the postural muscles that support the spine, which will help you avoid back problems.
Be sure to check out:
In a typical “full abs” exercise, the lower segment receives very little load, the less the stronger the middle segment becomes.
Targeted pumping is associated with a risk of injury to the abdominal organs (in particular the pelvis), vertebrae and lumbar discs.
In case of a weak anterior abdominal wall, too large a fat pad on the abdomen, lordosis or scoliosis, severe obesity of the lower body, work on the lower abs is performed only in positions lying on the back, using the functional movement “lifting and/or holding the legs in weight.” Any twisting or lifting of the torso is strictly contraindicated.
1. General description of the exercise
The exercise is performed from a position lying on your back, with your arms lying on the sides of your body (you can spread them slightly to the sides). A more difficult option is to have your arms parallel and lying on the floor behind your head. The exercise must be combined with breathing exercises and self-extension; you must breathe evenly and calmly, and do not hold your breath while exerting effort.
The lower back should be pressed firmly to the floor. The legs rise and fall strictly straight. All this together makes it possible to isolate precisely the lower segment of the rectus muscle and the deep layers of the abdominal muscles, completely depriving all synergistic muscles of the opportunity to help. During the exercise, the press first lifts the straight legs up, then holds them in weight and, when under its control, the legs slowly lower, resists gravity and stretching.
That is, throughout the entire working movement (lasting at least 3-4 minutes), it is under a constantly varying load. The angle of fixation (delay) depends on the strength of the muscle and should exclude the involvement of the lower back muscles. The legs are held suspended for as long as possible, until unbearable pain in the abdominal muscles (but not in the lower back), then slowly lowered to the floor to rest.
Before your legs begin to fall to the floor, you can perform one or two movements of narrow contraction and extension of the legs in the horizontal plane (“horizontal scissors”). They switch the load to other muscles, relieve pain and allow you to keep your legs suspended a little longer.
Synergists: hip flexors. Antagonists: spinal extensors. Stabilizers: deep abdominal muscles (transverse), oblique abdominal muscles, partially back muscles, shoulder girdle.
2. Correct technique
Perform 3 sets of 10 repetitions “to failure”. The difficulty of execution and the load on the abs are greater, the lower the height at which you can hold your legs. Ideally, the heels are only 2-3 cm from the floor; in practice, beginners keep them at a height of 20-25 cm from the floor. Complicating the exercise is also possible by increasing the delay time (usually up to 1-5 minutes) and using weights.
3. Security
With the correct technique (smooth movement and lower back pressed to the floor, a fully extended and motionless spine), the exercise is absolutely safe for the spine, muscles and internal organs, this is its advantage over other abdominal exercises.
4. Common mistakes
- Too fast, “sloppy” lifting of the legs, especially if they are slightly bent - in this case, it is not the abs that work, but the thigh muscles, gluteal muscles, and lower back.
- poor self-extension or refusal to do so leads to spinal injuries
- an attempt to bend over, make a half-bridge, standing “on your shoulder blades,” and tighten your stomach with your upper abs.
- holding your breath during effort. If breathing is even, then the diaphragm and middle abs will not be able to help the lower segment - they have their own job.
- with the upper torso pressed tightly to the floor - arching upward, lifting the lower back off the floor.
- bending during the exercise of raised legs. This changes the leverage and load at a time when the muscle is overextended and lacks stabilizers. May cause injury.
- movements of the head and arms while performing the movement.
- lowering tired legs too quickly, “falling” them to the floor.
- vertical or too wide horizontal scissors at the end of the movement.
- too obtuse angle (high heels above the floor) at which the raised legs are held.
- “fixing” the legs with the force of the thigh muscles in one position or another. They already take too much load away from the abs in everyday life; you shouldn’t let them do the same here, in an isolating exercise.
5. Equipment
The exercise is performed on a mat, travel mat, carpet. Hard and cold flooring can injure vertebrae.
When it becomes irrational to increase the exposure time, and the abs are able to keep your legs at a height of 2-3 cm from the floor, you can buy leg weights or train by holding a small ball, or even better, a balloon, between your feet. To control the ball in the last seconds, not to drop it or crush it, you have to make a truly titanic effort.
To pump up your lower abs, you need to learn to feel your muscles well and be able to control the work of the quadriceps, middle abs, oblique abdominal muscles and lower back muscles. Usually in abs training you do 1 exercise for the lower and 2-3 for the upper/middle segments rectus abdominis muscle. When combined with oblique exercises, which also mainly work the upper part of the abs, the result is an initially predetermined undertraining of the already lagging lower segment.
When the “top” has already dried out and pleases with “cubes”, the bottom, at best, remains filled with fat, and in the worst case, it turns out to be stretched. They usually begin to “tighten it up after”, but achieving a good result is already problematic. It’s also bad that sometimes the internal organs are partially “squeezed out” by a strong middle press down into the stretched lower “pocket” of the abdominal cavity, stretching the mesentery.
This disrupts the functioning of the intestines and can cause problems with the bladder, blood supply and functioning of the genital organs (and testosterone levels depend on their health!).
It can be very problematic to pull up the sagging organs and put them in the correct position. Pumping up what grows easier first is a common practice; you need to learn to get rid of this mistake in the sequence of training.
To keep your lower abs in good shape, it is necessary to constantly monitor your posture, check the position of the pelvis (more precisely, the symphysis pubis, the pelvis should be turned forward and upward). The buttocks should not be pushed back, and the symphysis pubis should be constantly pulled forward and upward by a shortened, tense abdominal muscle. The lower back should be kept as straight as possible.
In this case, the surface of the lower segment of the rectus abdominis muscle is vertical and is in the same plane with the middle press, and the fat pad, if there is one, does not hang down, but protrudes straight forward. All positions of the body, when the lower press “looks down” at one angle or another, lead to its overextension and reduce the effect of pumping to zero.
You will also have to take into account that poor posture, lordosis and a weak “base” of the torso will lead to injuries to the spine and hip joints during the “base” for general muscle growth.
Video
A very short video will show you how to perform this exercise correctly.
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Date of:
2017-03-17
Views: 52 568 Grade: 5.0
Most people experience back problems at some time. Pain in the spine occurs both in athletes of any qualification and in people who have never even been involved in physical education. There can be many reasons, but they are all united by one factor - regular static tension in the back muscles. I’ll try to list the most common activities that provoke pockets of chronic tension in the back.
I. Why it hurts
1. Sitting for long periods of time, especially in an uncomfortable position, with an uncomfortable chair back, if your hands do work without support from your elbows, from working on a tablet to knitting. You can reduce the harmful effects by choosing a seat that is suitable for your back and armrests of a suitable height. 2. Holding a child in your arms or hand for a long time. 3. Carrying any objects in your hands in front of you. 4. Any work in a bent position: from washing dishes to repairing something, especially if the table, workbench, sink, etc. are located lower than necessary for your height. 5. A wide variety of agricultural work in the tilt position. The list is not complete.II. What to do
It is impossible to completely avoid static postures in everyday life. This means we need to minimize the harmful consequences. You need to take breaks and warm up more often. If there are pockets of chronic tension in the back muscles, massage will help. You need a hard massage. They don't do this in salons. We need a good massage therapist, preferably a sports one. The price will be above average; only strokes are sold cheaply. It’s good if you get 3 courses a year for 2 weeks. Between massage courses (and if there is no time or money for massage), regular exercise therapy (therapeutic physical education) classes will help you. Exercise therapy will not help if there is already a huge hernia on one of your discs, which has compressed a bundle of nerves or broken a neighboring vertebra. Exercise therapy will prevent these terrible problems. Exercise therapy will help a small young hernia heal. You should not do exercise therapy for acute pain. Exercise therapy copes well with discomfort and aching pain; it is a surefire way to maintain the spine in good condition. You should resort to it at the first feeling of discomfort in your back.III. When to do it
After exercise therapy, it is not recommended to sit and take uncomfortable positions. After exercise therapy, it is recommended to walk or lie down. Therefore, it is better to do the main activity before bed. After exercise therapy, your stretched spine should be placed on the correct sleeping place, which should not bend under your weight. The surface of the bed, and with it the spine, should remain almost straight. The pillow, in the form of a small cushion, should provide a straight position for the cervical region. Shorter sessions should be done throughout the day, taking breaks from sedentary work.IV. How much to do
It is not necessary to complete all the suggested exercises every time. The whole complex can be performed before bed. During the day, it is enough to do those exercises that bring you relief; engage in the part of the spine in which you feel discomfort.V. How exercise therapy works
The spinal extensor muscle bundles are located in several layers. On the outside are the longest bundles, extending over one and a half dozen vertebrae. The longissimus dorsi muscle has bundles that connect the lumbar and cervical spine. It is these bundles that create the cervical-tonic effect - an increase in back strength with an extended neck. In the middle layers there are bundles of muscle fibers connecting the vertebrae of one or two sections of the spine. Closer to the spine lie fibers connecting several vertebrae. Directly at the spine are the shortest fibers that connect two adjacent vertebrae. It is the fibers closest to the spine that are most responsible for its health. It is their strength and elasticity that can prevent displacement and hernias. During execution, the main work is done by long and medium beams. And when performing, the shortest fibers do not work enough. In terms of their effect on the spine, hyperextensions are classified as therapeutic and preventive exercises. But hyperextension and exercise therapy do not replace each other, they complement each other, as they affect different layers of the back muscles. The task of the exercises proposed to you is to force the shortest fibers of the back muscles, which are little loaded in other exercises, to work, and at the same time to stretch them. This can be achieved by forcing the spine to bend in certain areas with the maximum possible amplitude. To achieve a goal, you need to exert yourself with efforts close to the limit. Maximum effort, lasting several seconds, should be alternated with relaxation. Stretching and relaxation are designed to combat pockets of chronic tension arising from static load. Exercise therapy will not replace traditional stretching methods, the effects of which are aimed at the large muscles of the body. Traditional stretching and exercise therapy complement each other.VI. Description of exercises
To perform exercise therapy, you need a coating that will provide sufficient adhesion to your clothing or body. The covering must be secured in a stretched state.1. Lumbar twisting. 2 options
IP (starting position) Lying on your back, hands behind your head, legs bent at the knees. In the 1st option - the heels are together, in the 2nd - the distance between the heels is equal to the length of your shin. We tilt our knees to the sides one by one, trying to put our closed knees on the floor (in the 2nd case, the knees lie separately in different places). We monitor the position of the elbows; they should remain pressed to the floor. If you lack flexibility, you will need the help of assistants who will press your elbows and knees to the floor, avoiding excessive traumatic forces. If you have good flexibility and can easily perform the exercise on your own, place a pillow under your pelvis. This will increase your range of motion and better stretch your lower back.2. Thoracic twists
IP: lying on your back, arms up, fingers intertwined. Keeping the pelvis pressed to the floor, we raise the shoulder blade and bend the spine forward in the thoracic region, while simultaneously twisting it to the side. We try to do the exercise with the maximum possible amplitude in both directions. Forward. IP: Lying on your back, knees bent, arms up. Having removed the arch in your lower back, raise your shoulders and place them as far away from your legs as possible. Bend your lower back as much as possible. At the same time, your pelvis should move towards your head. After several repetitions, move your heels closer to your pelvis, this will return you to IP. Back. IP: Lying on your back, knees bent, arms to the sides - lie relaxed. Leaning on your heels and shoulder blades, lift your pelvis, while keeping your thoracic region on the floor. Place your pelvis as close to your heels as possible. Lift your heels off the floor. Bend your lower back as much as possible. At the same time, your shoulder blades should move towards your legs. Forward. IP: Lying on your back, legs down, arms up. “Stepping over” with the shoulder blades, we move towards the head. Back. IP: Lying on your back, arms resting freely in the direction of your head, legs raised above the floor. “Stepping over” with the pelvis, we move towards the legs.5. Raising the pelvis with the lower back pressed and moving it to the sides
IP: Lying on your back, legs bent, arms folded on your chest. Press your lower back to the floor. Raise your pelvis without lifting your lower back from the floor. Use the rectus abdominis muscles to lift the pelvis, exclude assistance from the legs. Alternate maximum tension of the rectus muscle with relaxation in the position of the legs and arms lying on the floor. Return to IP. Raise your pelvis and, without lifting your lower back from the floor, shift it alternately to the sides, as far as possible. IP: Lying on your stomach, palms under your forehead. We send a wave along the spine towards the head, after 5-6 waves of relaxation, 5-6 waves along the spine towards the legs, relaxation... and so on.7. Stretching on the stomach, legs secured
This exercise does not train muscles, it helps to completely relax after exercise. Lying on your stomach, tie your legs to the furniture or to the exercise machine with a rubber band. You can bend over with your hands. Rolling over your stomach, move forward, while the tension of the rubber should increase. Relax your lower back after each movement. Repeat several times. With the rubber band stretched and the lower back relaxed, move the pelvis to the sides.Found an error in the article? Select it with the mouse and click Ctrl + Enter. And we will fix it!
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