Most of us experience at least one episode of lower back pain during our lifetme. In most cases we cannot pinpoint the exact source of the back trouble, but the good news is exercise is effective in preventing it.
On good back exercise for you is the alternate arm and leg raise. To get started, you're going to have to get down on the ground - grab a yoga mat if you want a bit of cushion.
1. Lye down on your stomach with arms outstretched next your ears.
2. Keeping your neck down and your spine straight, lift you right arm and your leg at the same time. Lift to a point when you feel a slight pull, but no discomfort. Maintain a straight spine.
3. Hold for 3-5 seconds and then lower your arm and leg back
down to the ground.
4. Repeat with the left arm and right leg.
5. Repeat 12-15 times on each side.
6. Complete another set of 12-15 reps.
Make it harder - Instead of lying face down on the floor, rest on your hands and knees (on all fours). Use the same technique and straighten out alternate arms and legs. Maintain a straight spine. This exercise will require more work from your abdominal muscles, as well as your back.
No comments:
Post a Comment