Fitness-Excercises.net

Exercises that stretch and strengthen the muscles of the abdomen and spine can help prevent back problems. If the abdominal muscles and back are strong, you can maintain good posture and the spine in the correct position.

If the muscles are tense, take a shower or take a warm bath before doing the exercises. Have them on a carpet or mat. Wear loose clothing. Do not wear shoes. If exercise causes you pain, stop and consult your medical professional.

These exercises are just suggestions. Ask your doctor or physiotherapist to help you develop an exercise program. Consult your doctor before starting the exercises. Ask how many times a week to make.

Caution: If you have a herniated disk or other problem with the discs, consult your doctor before doing these exercises.

Exercises
Standing thigh stretch: Support the heel of one leg on a chair or bench, about 15 inches (40 cm) tall. Keep the knee stretched. Lean forward, bending your hips until you feel a moderate growth spurt in the rear thigh. Do not tilt your shoulders or bend forward at the waist to do the exercise because if you're not going to stretch the lower back. Hold the stretched muscle for 15 to 30 seconds. Repeat 3 times. \


Repeat this stretching exercise with your other leg.

Cat and camel: Lean on your hands and knees. Relax your stomach and let the back forming a downward curve. Hold this position for 5 seconds. Then arch your back and hold this position for 5 seconds. Do 3 sets of 10 repetitions each.

Stretch your arms and legs: Put your hands and knees on the floor. Tighten the abdominal muscles so that the spine becomes rigid. While holding the abdominal muscles hardened, lift one arm and opposite leg, stretching in opposite directions. Hold this position for 5 seconds. Lower the arm and leg slowly and repeat with the other side. Repeat 10 times each side.

Pelvic tilt: Lie on your back with knees bent and the soles of the feet on the floor. Strain the abdominal muscles and push the lower back toward the floor. Hold this position for 5 seconds, then relax. Do 3 sets of 10 repetitions each.

Partial abdominal flexion: Lie on your back with your knees bent and the soles of the feet on the floor. Strain the stomach muscles and press your back toward the floor. Fold the neck so that the jaw will be on the chest. With hands stretched in front of you, bend your upper body forward until your shoulders are lifted off the floor. Hold this position for 3 seconds. Do not stop breathing. Expiry of the air while you lift the shoulders. Relax. Repeat 10 times. Do 3 sets of 10 repetitions each. To retarse, join your hands behind your head and keep your elbows out.

Lower trunk rotation: Lie on your back with knees bent and the soles of the feet on the floor. Strain the abdominal muscles and push the lower back toward the floor. Keeping your shoulders flat on the floor, rotate your legs gently, as much as possible, to one side and then the other. Repeat 10 to 20 times.

Piriform Stretch: Lie on your back with both knees bent, rest one ankle on the knee of the opposite leg. Grip your thigh and pull the lower leg, bringing knee to chest. Feel a stretch in the buttocks, possibly on the outside of the hip of the leg higher. Hold this position for 15 to 30 seconds. Repeat 3 times. Switch legs and repeat the stretch again.

Two knees to chest: Lie on your back with knees bent and the soles of the feet on the floor. Strain the abdominal muscles and push the lower back toward the floor. Pull both knees toward your chest. Hold position for 5 seconds and repeat 10 to 20 times.
Exercises to avoid
We suggest you avoid the following exercises because they can force the lower back, raising the legs together sitting with legs twisted hips touching toes arch your back backwards.

Sports and other activities
In addition to conditioning your back, you should also put the whole body. Physical activities like walking or swimming will also help strengthen the back. It is always best to consult with your doctor before starting a rigorous exercise program. Remember that we have to start slowly. Some sports may hurt his back. These are the core fitness exercises for bak pain and abs.

The best activities for people with back problems are:

walk
bicycling
swim
participate in racing background (cross-country skiing)

apart from the core fitness exercises you can adapt sports ,but this can prove harmfull to.Sports can be dangerous for your back, since they produce rough contact, twisting, sudden impact, or direct tension in the back include:

football
football
Volleyball
Handball
weightlifting
springboard
slide
sleigh ride
ride in a motor vehicle for snow
ice hockey.