Five exercises to do before bed and relieve back pain

1. Five exercises to do before bed and relieve back pain So what should a person with back pain do? A clear time that everyone with this pain can fear is the night. lying down, the discomfort increases. Thus, if the most important thing is to go to a physiotherapist, the second thing will be to try to move as much as possible. «For a sedentary person, both in his work and in his lifestyle, the most interesting thing will be that before going to bed he moves in general. We are looking for multi-joint exercises, and not specific ones that only mobilize the elbow or the wrist”, details the physiotherapist. Thus, Miguel Soro proposes five exercises to do on the carpet in your room and move large muscle groups with them. Of course, you will only relieve the accumulated tension, but you will not solve the underlying problem. glute bridge With movement. Repetitions: from 40 to 50. INITIAL POSITION

2. LIE ON YOUR BACK WITH YOUR FEET FLAT ON THE FLOOR. YOUR KNEES SHOULD BE AT 90 DEGREES AND YOUR FEET SHOULD BE SHOULDER WIDTH APART. NEXT, PLACE YOUR HANDS ON YOUR HIPS, CONTRACTING YOUR PELVIC FLOOR AND CORE, WHILE KEEPING YOUR CHEST UP. EXECUTION THROUGH YOUR HEELS, EXTEND YOUR HIPS VERTICALLY. HOLD THE POSITION FOR THE INDICATED TIME AND GENTLY RETURN TO THE STARTING POSITION. TIPS THE FURTHER YOUR FEET ARE FROM YOUR BODY, THE MORE YOUR HAMSTRINGS WILL WORK, AND THE CLOSER YOUR FEET ARE, THE MORE THE EXERCISE WILL FOCUS ON YOUR GLUTES. SUPERMAN WITH MOVEMENT AND TRYING TO KEEP THE SPINE STRAIGHT, WITHOUT ROCKING. 10 TO 15 REPETITIONS ON EACH SIDE. INITIAL POSITION

3. Get on all fours, with your knees bent below your hips, and your hands below your shoulders. As you retract your shoulder blades, you should contract your pelvic floor and core. EXECUTION Extend your right leg until it is straight, and simultaneously, raise your left arm. Then return with control to the position and repeat with alternate sides. TIPS During the performance of the exercise, think about squeezing the spine with the core. Go gently varying from one position to another for 2 minutes.

4. INITIAL POSITION Again, quadruped. Knees at hip height, and hands at shoulder height. Your head looks towards the ground. EXECUTION Pull your abs in, flex your spine, and let your head drop as you inhale. When you can't get your spine any higher, hold for two to three seconds. Next, relax your abs, extend your entire back, and look forward as you exhale. TIP Execute the movement slowly, without rushing. front plank Hands, forearms or fists can be supported. Five series of 10 seconds each. Initial Position

5. Lie facing the floor and place your hands slightly wider than your shoulders while supporting your weight with your arms extended. Your body has to be supported on the toes and forearms, retract the scapulae trying to get the shoulders away from the ears. Contract your pelvic floor and core while keeping your body straight. Keep your head facing the ground as you tighten your abdominal and oblique muscles. TIPS Don't drop your hips. pyramidal stretch The routine says goodbye with this exercise, which allows you to touch various areas of the body. The professional recommends performing three times on each side, for about 20 seconds and with gentle resistance.

6. INITIAL POSITION LIE ON YOUR BACK WITH YOUR FEET FLAT ON THE FLOOR, AND RAISE YOUR LEGS UNTIL YOUR HIPS AND KNEES FORM A 90-DEGREE ANGLE. NEXT, PLACE YOUR RIGHT ANKLE ON TOP OF YOUR LEFT KNEE. EXECUTION GRAB YOUR LEFT LEG BEHIND THE KNEE WITH BOTH HANDS AND SLOWLY PULL IT TOWARDS YOUR BODY. THE POSITION IS MAINTAINED FOR THE INDICATED TIME AND THEN REPEATED WITH THE OPPOSITE LEG. TIPS YOU SHOULD FEEL THE STRETCH OF THE MUSCLES, BUT NOT THE PAIN. THE HEAD IS ALWAYS GLUED TO THE GROUND. FOR MORE CLICK HERE