Stretching should spend 1 votes, how much time? This is up to you. All would take the following at least 30 minutes of all exercises the repetitions. We recommend all that extends to try and determine what works best for you. You can choose to appear a few exercises to do the most helpful for your back condition. Or you can choose, do less reps of each exercise. Or you can do anything. They are the best person to decide what works for you. The exercises must be done all at once. You can do a little here and there during the day. Here are some tips you can consider to adopt.
1. Trunk rotation
Are from the back with your arms on your pages. Bend the knees and either place raise your feet flat on the floor or your knees toward your chest. Roll your legs to a page, and then the other. Experiment with leg positions to find which is most convenient for you. Move from page to page 20 times. Keep the last piece on each page for 20 seconds while you relax and breathe easily.
2. Knee to the chest
Drag in the lie on your back, one leg at a time up to your chest. Then raise your knees and drag both towards your chest at the same time. Do 20 reps of any movement, the last repetition for 20 seconds and hold.
3. Hamstring stretch
Lie flat on your back in the neutral position. Keep your left leg straight, bend your right leg at a 90 degree angle so that the right lower leg is parallel to the ground. Agree with your hands behind your right knee and begin to straighten your right leg. Doing a progressive extension three to five times, it 20 to 30 seconds. Repeat the route with the opposite leg.
4. Hip flexor stretch
Kneel down on your right knee. Ensure that your upper body straight and your left leg bent a 90-degree angle. Forward drive your hips square and your upper body perpendicular to the ground, your hips holding. As you move forward, you should feel the stretch in your right hip. Hold the stretch for 20 to 30 seconds, and repeat three to five times. Repeat with the other leg.
5. Quadriceps stretch
Stand back to reach out and grab your right foot or ankle with your right hand. Your buttocks to routes pull your foot up towards the muscles on the front of your thighs. Keeping your knees shows down and in addition to the other knee. Be careful, stand up straight and twist to avoid. Keep for 20 to 30 seconds and repeat to three to five times. Repeat with the opposite leg.
6. Calf stretch
Stand with one foot before the other or with your feet. Keep your toes point by front and your heels on the floor. Lean forward to a range on the back of your ankle and calf to feel. Keep it for 20 to 30 seconds. Relax and repeat the three to five times.
7. Gluteal stretch
Lie on your back with feet flat on the ground. Grab your knees and ankles with your hands and drag in the direction opposite shoulder. Keep it for 20 to 30 seconds and repeat the three to five times. Repeat with the other leg.Back article
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