Healthy and toned back

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Many people suffer from lower back and back pain due to bad lifestyle, wrong postures or overexertion.

DATE: July 2020
AUTHOR: Rui Madeira | Exercise

Back pain will be one of the most common medical problems, affecting eight out of ten people at some point in their lives, according to a Metropolitan article. The best way to avoid it will be through regular physical exercise keeping your lower back muscles strong. Therefore, it is recommended that you perform a series of exercises to keep your upper back healthy and toned. To do this, here are some tips:

1. RELAXATION OF THE BACK AND LUMBAR REGION

Kneel and sit on your heels, with your arms stretched forward as far as you can and your hands flat on the floor. The head must be hanging.

2. NECK RELAXATION

Standing with your neck flexed and relaxed, turn your head slowly and gently from right to left.

3. RELAXATION AND TRAPEZES TONIFICATION

Standing, head up, shoulders alternately raised. Perform the exercise gently, repeating 10 times.

4. ROCK THE ARMS

Standing, with legs apart and arms crossed, balance them in a coordinated way to the right and left.

5. LATERALIZATION OF TORSO

Standing with your legs apart, lateralize your torso 10 times to the right and 10 times to the left.

6. LUMBAR AND PELVIC RELAXATION

Lying on your back (supine), with your arms along your body and your knees bent.

7. STRENGTHENING ABDOMINAL MUSCLES

Lying on your back. Arms and legs extended. Alternatively, raise your legs as high as possible and then slowly and carefully lower them to the floor. Repeat the exercise 10 times with each leg.

8. STRENGTHENING THE DORSAL MUSCULATURE

Lying face down with legs extended. If possible, place your feet under something that offers some resistance. Face against the floor and pull (you can place a pillow under your belly. Repeat 5 times.

9. IMPROVEMENT OF THE BUTTERFLIES

Face down with a pad under the belly. Face against the floor and arms extend along the body with the palms up. From that position move your legs like a block when swimming in a crol (initially this exercise can be performed for one minute and gradually increase over time).

10. STRENGTHENING THE LUMBAR MUSCULATURE

Lying on your back, arms extended and legs bent. Place your heels as close to your buttocks as possible. Neck stretched and abdomen contracted. From this position, raise your knees and, with the help of your hands, bring your thighs to touch the chest or as close as possible. Then lower your legs until your feet are on the floor as close to your buttocks as possible, bringing your arms along your body. Inhale in the starting position and exhale as you raise your knees.

In addition to these examples, RM Trainer advises you to try a training session composed of functional mobility so that you feel the relaxing and invigorating effect not only on your back but on your entire body.

A relaxed and properly toned body will help you to maintain a better posture in your daily life, which will make all the difference in your health!