Free Tech Forum
It is currently Mon May 22, 2017 10:58 pm

Only registered members can access to many hidden very useful forums. Click here to Register for free or Click here to Login

Board index » Family » Exercises





Post new topic Reply to topic

 [ 1 post ] 

Author Message

Online
Bot

Date:
Posts: n/a

 
#  

  #  

Offline

Joined: Fri Mar 07, 2014 12:04 pm
Posts: 862

Exercises For A Flexible Back Post Posted: Wed Oct 08, 2014 4:23 pm 
Top  
Stiffness of spine or back occur because of sitting at one place for a long time in the same posture builds up tension in the extensor, flexor and oblique muscles that supports spine. The over tight muscles can interfere with the flow of blood and nutrients to the muscle tissue, culminating in back pain. To prevent this back pain you have to release the tension and maintain flexibility in your back muscles with stretching exercises.

Some simple exercises that you can start with are given here.

Back Bend


Image

Back bend is a type of extension stretch that will work on the extensor muscles and reduces stiffness. Those who have a desk-job should do this exercise at least 2-3 times, between their breaks.

How To Do Back Bend
- Stand up straight with feet shoulder width apart
- Place your palms on your waist
- Slowly bend backward. Go as low as you can without bending the knees.
- Slowly come back to the original position

Side Bend


Image

To develop a good all-round spine flexibility, have to do side bend exercise along with lower back and extensor muscles. Side bend causes flexion of your oblique muscles, allowing easier spiral movements of your upper body.

How to Do Side Bend
- Stand up straight with feet shoulder width apart or closed as shown in the image
- Bend over slowly to your right with your left arm stretching over your head and go as low as you can. Remember to reach the hand over your head. - - If it falls forward then you’re not doing it right
- Come back slowly to the original position
- Repeat to your left

Flat Back


Image

It is the most difficult pose to achieve and may take years for even experts to get it right. But it helps maintaining the integrity of the spine structure and alignment. Moreover, it helps improvement of posture in those who have the habit to slouch.

How To Do Flat Back
- Stand up straight with feet shoulder-width apart. Keep your arms relaxed by your sides. Your feet should be grounded strongly, without bending the knees.
- Slowly take your arms above your head and straighten them. Simultaneously, lift your heel off the floor.
- Maintaining the same straight alignment of your spine, slowly bend forward as you keep your heel back on the floor.
- Keep bending as long as you can keep your back flat and spine in a straight line
- Hold for 10-15 seconds.
- Relax and repeat

Cobra Pose


Image

This pose is extremely useful for strengthening back muscles improving flexibility in all muscles supporting the spine.

How To Do Cobra Pose
- Lie flat on your stomach keeping arms by your sides
- Bend your elbows bent and slowly straighten your arms, without lifting your pelvis.
- Tilt your head back and relax your shoulders. Do not lift your pelvis off the floor.

Back Extension


Image

It is an advanced exercise for the back. You should be able to do this easily if you can achieve the cobra pose. It lengthens your spine and improves entire back musculature.

How To Do Back Extension
- Lie flat on your stomach, keeping your arms on your sides.
- Now keeping your palms behind your head, with elbows bent, try to take your head and chest off the ground. Try not to lift your feet off the floor while doing this.
- Hold for 5-10 seconds.
- Slowly lower your head and shoulders back to the ground.

Cat-Camel Stretch


Image

Cat-Camel stretch is a simple contract-release exercise that can activate all the muscles around the spine and improve your flexibility. It improves your mid and low back muscles more than your sides.

How to Do Cat-Camel Stretch
- Achieve the ‘dog’ position, keeping your knees and palms on the floor with your elbows straight.
- Without bending your elbows, contract your spine such that your back makes the C shape. Look at your navel.
- Hold this position for about 15-20 seconds
- Come back to the original position
- Then arch your back to release your spine while you look to the ceiling.
- Hold this position for about 15-20 seconds
- Come back to the original position
- Repeat

 
 Profile  
Display posts from previous:  Sort by  

Online
Bot

Joined: Wed Mar 17, 2010 4:36 pm
Posts: n/a

 
#  

  #  
Post new topic Reply to topic  [ 1 post ] 

Board index » Family » Exercises
Related topics
 Topics   Author   Replies   Views   Last post 
There are no new unread posts for this topic. 7 Exercises That Burn Stomach Fat And Tighten Your Ab

soumya

0

1008

Tue Jul 22, 2014 12:33 pm

soumya View the latest post

There are no new unread posts for this topic. Sridevi Back To Big Screen

soumya

0

555

Thu Apr 17, 2014 12:42 pm

soumya View the latest post

There are no new unread posts for this topic. SpiceJet Is Back With Sale Offer

soumya

0

630

Wed Oct 08, 2014 1:21 pm

soumya View the latest post

There are no new unread posts for this topic. Shah Rukh Khan To Be back Again As 'Don'

soumya

0

1285

Sat Nov 08, 2014 11:47 am

soumya View the latest post

There are no new unread posts for this topic. Rajinikanth : 'glad' To See Jayalalitha Back In Her Residence

soumya

0

1135

Mon Oct 20, 2014 11:30 am

soumya View the latest post

 

Jump to:  


Who is online

Users browsing this forum: No registered users and 4 guests

You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot post attachments in this forum
News News Site map Site map RSS Feed RSS Feed Channel list Channel list
A project by Pratish | Managed by IT PLORE IT Company Kerala | All times are UTC + 5:30 hours

Go to Top