Recent Posts1
Health / Re: Everything about Yoga
« Last post by SEO on Today at 05:16:07 AM »Warming up exercises for the back
The back is a very important and sensitive part of the human body. The back is composed of several small bones called vertebrae that are in close proximity to the nerves that send signals from the brain to the various parts of the body. Injuries of the back should be treated seriously, and the back should be regularly exercised and toned up through a correct posture of the body.
Exercises to strengthen the back and avoid injury
Wall Slide
Stand with your back against a wall and feet about 2 feet apart. Slide down the wall till your knees are bent at right angles, stay down for 10 seconds before sliding back up again.
Repeat 5 times.
Back Leg Raise
Lie down on your stomach and keep your legs straight. Lift one leg of the floor while keeping your body still and hold it in the air for 10 seconds, repeat with other leg.
Repeat this 5 times for each leg.
Front leg Raise
Lie on the floor with your arms to the sides of your body. Keep your legs straight. Lift one leg off the floor and keep it in the air for 10 seconds.
Repeat with the other leg till you have done the exercise 5 times for each leg.
Back Leg Swing
Stand behind a chair and grasp the back of the chair with both hands. While keeping the leg straight, extend it back and up till as far as it will go. Hold it at its highest point for 10 seconds before repeating with the other leg.
Repeat the exercise 5 times for each leg.
Knees to chest
Lie on your back ensuring that your back is straight. Bring both your knees up to you your chest and hold for 10 seconds. Lower your knees slowly back to the starting position and repeat till you have done the exercise 5 times. If the exercise is difficult with both legs together, it can be done one leg at a time.
Stomach Push-up
Lie on the floor with your stomach down and body in a straight line and palms on the floor. Push down with your palms and straighten your arms slowly till you lift your shoulders and chest off the ground while keeping your pelvis and legs flat on the floor. Stretch your stomach and go as high as you can without putting undue stress on the lower back. Keep the position for 10 seconds.
Repeat 5 times.
Back Bend
Stand straight and support your lower back with the palms of your hands.Bend your back backwards while supporting the lower back with your hands. Keep your legs straight during the movement. Go back as far as possible and hold for 1-2 seconds.
Repeat the exercise 5 times.
Back Knee Lift
Kneel on the floor (knees hip-wide apart) and put keep your palms flat on the floor as well (shoulder width apart). Keep your arms straight. Lift your left leg slowly still in the bent position so that your thigh is parallel to the floor and your foot is facing the ceiling. Hold for 10 seconds and repeat with other leg.
Repeat the exercise 5 times.
Crunch
Lie down on your back with your knees bent and feet flat on the floor. Place your hands on your chest. Bring your bent knees upward and towards your stomach and simultaneously bring your head forwards and shoulders off the floor. Your lower back will only be in contact with the floor during the crunch and pressing down hard. Hold the crunch position for 5 seconds before repeating 10 to 15 times.
To be continued.
The back is a very important and sensitive part of the human body. The back is composed of several small bones called vertebrae that are in close proximity to the nerves that send signals from the brain to the various parts of the body. Injuries of the back should be treated seriously, and the back should be regularly exercised and toned up through a correct posture of the body.
Exercises to strengthen the back and avoid injury
Wall Slide
Stand with your back against a wall and feet about 2 feet apart. Slide down the wall till your knees are bent at right angles, stay down for 10 seconds before sliding back up again.
Repeat 5 times.
Back Leg Raise
Lie down on your stomach and keep your legs straight. Lift one leg of the floor while keeping your body still and hold it in the air for 10 seconds, repeat with other leg.
Repeat this 5 times for each leg.
Front leg Raise
Lie on the floor with your arms to the sides of your body. Keep your legs straight. Lift one leg off the floor and keep it in the air for 10 seconds.
Repeat with the other leg till you have done the exercise 5 times for each leg.
Back Leg Swing
Stand behind a chair and grasp the back of the chair with both hands. While keeping the leg straight, extend it back and up till as far as it will go. Hold it at its highest point for 10 seconds before repeating with the other leg.
Repeat the exercise 5 times for each leg.
Knees to chest
Lie on your back ensuring that your back is straight. Bring both your knees up to you your chest and hold for 10 seconds. Lower your knees slowly back to the starting position and repeat till you have done the exercise 5 times. If the exercise is difficult with both legs together, it can be done one leg at a time.
Stomach Push-up
Lie on the floor with your stomach down and body in a straight line and palms on the floor. Push down with your palms and straighten your arms slowly till you lift your shoulders and chest off the ground while keeping your pelvis and legs flat on the floor. Stretch your stomach and go as high as you can without putting undue stress on the lower back. Keep the position for 10 seconds.
Repeat 5 times.
Back Bend
Stand straight and support your lower back with the palms of your hands.Bend your back backwards while supporting the lower back with your hands. Keep your legs straight during the movement. Go back as far as possible and hold for 1-2 seconds.
Repeat the exercise 5 times.
Back Knee Lift
Kneel on the floor (knees hip-wide apart) and put keep your palms flat on the floor as well (shoulder width apart). Keep your arms straight. Lift your left leg slowly still in the bent position so that your thigh is parallel to the floor and your foot is facing the ceiling. Hold for 10 seconds and repeat with other leg.
Repeat the exercise 5 times.
Crunch
Lie down on your back with your knees bent and feet flat on the floor. Place your hands on your chest. Bring your bent knees upward and towards your stomach and simultaneously bring your head forwards and shoulders off the floor. Your lower back will only be in contact with the floor during the crunch and pressing down hard. Hold the crunch position for 5 seconds before repeating 10 to 15 times.
To be continued.
An article about it --