5 exercises for the back

• April 25, 2024

What is the first thing you do when you wake up? Surely you start your daily routine like getting up and taking a bath, or turning off the alarm clock; However, specialists believe that the first action you should take is to stretch. Thus, GetQoralHealth presents you the following five exercises for the back.

1.- Stretch your column: Stretch one leg and bend your knee to the chest; Repeat the action with the other leg. Embrace your legs for a few seconds and let go. Repeat 2 times. This is an excellent exercise for the back

2.- Relax the glutes: Lying on your back and with your knees bent, cross the left leg on the right. Keeping the position and with the help of your hands pull the right leg towards the chest. You will feel how the muscles of your glutes. Do it again with the other leg. To give you a better idea of ​​this exercise for the back we present the following video:

3.- Pelvic lift : Lie on your back with your knees bent. Place your hands on your sides and raise your pelvis. Contract the muscles ABS. Hold the position for 5 minutes and relax. Repeat three times.

4.- Stretch the column: Lie on your back with your legs straight. Lift one leg and flex it to your chest. Press the lower part of your back against the bed or floor. Hold the position for five seconds and alternate with the other leg. Repeat five times with each limb.

5.- Piriformis muscle: Stand on your back with your legs stretched out. Cross one leg over the other and gently pull the knee to the chest, until you feel the gluteus stretch. Hold the posture for 30 seconds and rest. Repeat three times.

These exercises for the back they will prevent you from injuries or present some hernias . So leave your rich breakfast or shower for a few minutes, and stretch the muscles of your entire body before leaving the bed. And you, do you stretch before you get up?

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Video Medicine: Physio Neck Exercises Stretch & Relieve Routine (April 2024).