Note: These are resistance exercises that also address proper posture and balance. Although the explanations are very clear, it is recommended to do the exercises with professional guidance. If the exercise causes unpleasant symptoms such as pain or dizziness, stop immediately.
Lateral Stretch
Exercise Objective: Reduce lower back pain while stretching the abdominal, back, pelvis, and shoulder girdle. The exercise also relates to improving posture.
Outstand: upright, tummy tightened as if to close Richch, pelvic legs, unlocked right knees, and loose shoulders.
Hold the rubber band firmly at both ends, raise hands up with a sense of "height growth" and keep your arms slightly apart. Tilt the body to the right - stay for about 10 seconds and return to the center, then left - stay for about 10 seconds and return to the center.
It is recommended to inhale about 3 deep and slow inhalations during the stretch and fill the chest at the elongated side during the exercise.
Highlights: Do not harden your back.
If there is a feeling of tiredness in the arms, the hands can be slightly shaken after the exercise.
Exercise Approximation Sitting Exercise Purpose: Strengthening shoulder belt and stretching the chest muscles to improve breathing volume and maintain an upright posture.
Standing Origin: Sit upright, place feet on the floor as a pelvic width, and hold the rubber band firmly at both ends. The rubber band must be raised with both hands while moving the edges apart and the shoulder blades (attaching the shoulder blades together). It is important to relax your shoulders down. Leave for 5 seconds and release slowly.
It is recommended to repeat the exercise about 5 reps and be careful of breathing during the stretch. If there is a feeling of tiredness in the arms, the hands can be slightly shaken after the exercise.
Exercise Rear Thigh Muscles Exercise Purpose: Stretch the back muscles to reduce lower back pain and knee pain.
Standing Out: Standing upright on a regular, stable chair and feet resting on the floor as a basin. It is important not to lean back in the direction of the chair back. Hold the rubber band firmly at both ends and wrap it around the foot (right or left). Flex movement (foot toward the face) should be created and the knee straightened while maintaining a straight sitting posture and held for about 5 seconds. Only a slight stretching sensation should be felt and no pain in the back of the thigh, while the front muscle should be felt (front muscle four)
A number of reps: 5 reps per leg.
The leg should be released slowly at the end of the exercise.
Stretchy hip muscles in standing
Important Note: The exercise below also challenges the equilibrium system so that if you feel unstable, do the exercise with care.
It is advisable to stand with your back to the corner in one of the rooms. The corner wigs will provide side support and the corner itself will provide rear support.
Exercise Objective: Stretch the back muscles to reduce lower back and knee pain.
Standing Origin: Standing upright and legs as a basin width. Hold the elastic band firmly at both ends and wrap the elastic band around one foot (right or left). Flex movement (foot toward the face) should be created, raise the leg up slightly, and straighten the knee while maintaining a standing posture and holding for about 5 seconds.
A number of reps: 5 reps per leg.
Highlights: Maintain a long, straight posture and feel only a backstretch and no pain in the back of the thigh, while the front should feel a contraction of the front muscle - the quadriceps.
The information in the article above is for prevention recommendations only and does not constitute a medical opinion or substitute for professional medical advice. In the event of a medical problem, a qualified medical practitioner should be consulted for diagnosis and adjustment of treatment.
The author is a certified physical therapist for orthopedic and neurological rehabilitation, as well as lectures and develops training courses in colleges and schools.
