Fitness trainer recommends exercises for back pain
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Fitness trainer Nadezhda Akhmetova recommends a few exercises that will help cope with back pain, according to “Championship”.
The first exercise that the specialist offers is called the “upward facing dog”. You need to lie on your stomach, raise your upper body up, leaning on your palms. In this case, the shoulders should be lowered, the chin is pointing forward, and the knees are slightly raised. It is recommended that you hold this pose for 10 seconds, and then move into the downward dog position – resting on your palms, lift your pelvis up, arms straight, and your knees can be slightly bent. Hold this pose for 10 seconds. The repetition of these postures can be done at a more dynamic pace.
The next exercise is called “triangle”. First you need to spread your legs at a width of about 90 centimeters. Then one leg, slightly bent at the knee, tilt to the side. Touch the left leg with the left hand, and raise the right leg up, looking there. As you exhale, slowly straighten the bent leg, linger for a few seconds, and then repeat the exercise with the other leg.
The third exercise, which Nadezhda Akhmetova offers, is performed while standing with legs wide apart. Clasp your hands behind your back, and then, while leaning forward, lift them up, behind your head. It is recommended to stay in this position for 10 seconds.
These exercises can help relieve tension and strengthen your back muscles, but should be done with care and attention to your body. And before you start performing these exercises, it is recommended to consult a specialist, especially if you already have back problems.
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