Get Rid of Your Back Pain
Back pain is one of the most common problems that people face today. Due to bad sitting postures or stress, it has increasingly become a part of our daily lives. Living with back pain can be really tough. We need not actually go to a doctor if we are careful enough to do some regular exercises. Here are a few exercises for the lower back.
Hip twist: In this exercise you need to lie on your back with your arms stretched out to your sides. Now, bring your right knee up towards you so that your thigh forms a 90 degree angle with your chest and bend your knee so that your lower leg is parallel to the floor. You need to keep your shoulders stuck to the floor, slowly lower your knee to the left until it touches the floor. Relax for five seconds and then slowly bring your leg back to rest beside the other one. This exercise should be repeated three times with each leg.
Knee to chest: For this exercise, you need to lie on your back and clasp your hands together behind one of your knees. Keeping the opposite leg flat on the floor, pull your thigh toward your chest. Maintain the position for 15 seconds, and then switch legs. This exercise should also be repeated three times with each leg.
Hip extension: You need to get down on all fours and keep your neck straight so that you are staring at the floor. Simultaneously lower the top of your head toward the floor while bringing your right knee in toward your head. Then tilt your face up toward the ceiling and extend your leg out behind you until it is parallel to the floor. Repeat this three times with each leg.
Upper back stretch: You can do this exercise sitting on a stool with your head and back flat against a wall. Lift your arms over your head and hold for five seconds. Try to make your shoulders touch the wall while keeping your back flat, and hold for another five seconds. Repeat three times.
Side bend: In this exercise, you stand up straight with your arms at your sides and your feet shoulder-width apart. Lower your right shoulder to the side, running your hand down the outside of your thigh and bending your entire trunk at the waist as far as you can without straining. Hold for five seconds and slowly straighten up. Repeat three times on each side.
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