Do you have back pain?
Here is an extremely simple and effective exercise, which can be done anywhere, which will relieve your back pain.
It will build you a muscular back and improve your posture.
But above all, it will make your lower back pain and other back pain disappear. You are ready ? Here we go!
Stand , knees slightly bent.
The bust is right , horizontal gaze.
Place your fingers on the temples. The elbows should be pulled back so that the arms are in the frontal plane (if your back was against a wall, your occiput, shoulders and elbows should touch it).
1. By moving your buttocks back, lean your bust forward. The movement by hips. The back remains straight.
2. Get it down until it is horizontal. If this position is impossible for you, stop the descent before (at 45 degrees or less).
3. By contracting the abs, come back up to return to the starting position.
It is fundamental to keep an alignment solid head-trunk-pelvis.
The back should neither arch nor stoop . It is therefore important to contract the lumbar well in the low position, because this is where the back tends to arch.
In a standing position, the opposite problem occurs:you must therefore tighten your abs to avoid arching.
With fatigue, the elbows tend to move forward:remember to maintain their position well throughout the execution of the movement by soliciting the upper back. This will prevent you from rounding your upper back.
The angle formed by the knees is fixed once and for all in the starting position. It must be kept constant. The legs should not move throughout the movement.
Do the exercise slowly once to check that all the recommendations have been taken into account.
Depending on your form, perform between 3 and 20 repetitions, over 2 to 5 sets. Recover thirty seconds between sets.
It is possible to intensify the exercise by stretching the arms above the head . Maintaining the alignment of the arms with the trunk engages more work in the upper back. The lever being greater, the lumbar provides an equally greater effort.
The good morning is an excellent exercise for strengthening the entire back. It therefore improves posture.
It is an exercise that I particularly recommend to people suffering from low back pain and wishing to calm their pain in a healthy and lasting way.
