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 Prevent damage and maintain healthy and smooth back with these elementary exercises.
Once you finds pain in the back, you'll understand how important it is to support your back and take care of her.
Keep your weight is normal
There are two stages of being overweight affects the back. First, excess weight begins to affect the spine and squeeze. Where in the body to store fat - it is also an important factor. People with the bulk of the abdominal part of the usually suffer muscular imbalance that has a negative effect on the back; abdominal muscles lengthen and weaken, causing back pain.
Improve your posture
Smooth muscle posture reasonable use and does not overload them. When you stand, draw the belly, as if the navel closer to the back (as if you're wearing very tight pants). You bring the muscles that hold the back in a neutral position, which does not overload the joints and intervertebral discs. Also controls the posture in a sitting position, especially when spending a lot of time at the computer. When you slouch, head rushes forward. This weakens the muscles work the spine, so it is difficult to go back to normal. Move your head back to the level of the shoulders are aligned spine. Remember that sitting, you put more pressure on the spine than standing or walking, so try to get up every half hour and walk, even around the table.
Exercise regularly
Most recently Korean scientists have found that people who exercise 3 - 4 times a week for 42% less prone to back pain. Exercise improves blood flow to the joints and discs, which reduces the risk of injury and back problems. They also help to maintain a normal weight. Power aerobics, like walking, underwater exercises, cycling, swimming or using elliptical trainer, strengthens the muscles of the entire body, including and back.
Try yoga
Yoga strengthens the back muscles, the muscles around the spine, helps to maintain posture and improves heart function. Strengthening these muscles will not necessarily lead to articular changes, but gives the probability that you will not visit back pain. Similar effects gives and Pilates. However, if you feel any pain when performing one of the exercises, stop. What matters is your feelings.
Correct execution
If you ever have had back problems, you probably contraindicated enhanced training in the morning. During the night the intervertebral discs lose all the moisture, so in the morning are more vulnerable. They are under strong pressure, which can cause the appearance of a hernia. Once awake, engaged in your business as usual, and after 1 - 2 hours can start training.
Do not forget about stretching
Undeveloped, tight tendons exert pressure on the pelvic muscles, restrict the movement of the buttocks and thereby adversely affect the lower back. Lie on your back and bend your left knee. Grab the hand right lower leg and tighten the chest. If you can not reach the lower leg, grasp the foot with a towel and pull the ends of towels to him. Spend 15 minutes stretching at least 2 - 3 times per week.
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