Back pain is a serious thing! If your morning does not start with coffee, but with a pulling pain in the lower back, be sure to start doing crunches. All you need is a rug and a little patience.
Twisting is a leisurely exercise. They are not focused on speed, but on maximizing muscle relaxation and toning your lumbar spine.
Crunches are some of the most effective exercises for keeping your back and lower back healthy. However, before starting, it is necessary to carry out a warm-up, which will be focused on warming up and relaxing the muscles. Remember, in no case should you start a serious set of exercises without a good warm-up.
Lie on your back, bend your knees and raise your lower back. Slowly lower and raise it, leaving your shoulder blades and buttocks on the floor. Thus, you will stretch and warm up the lumbar region.
Now lift your buttocks and stay in this position three times for 10 seconds. Watch your breath.
Lower your buttocks to the floor and pull your leg towards you, holding on to your thigh. Press your leg against your stomach and stretch it up. Repeat the same with the other leg. Do this exercise several times with each leg.
To perform the first twist, lie on your back and bend one leg at the knee. Try to keep your knee as close to the floor as possible. Repeat these movements in an amplitude that is comfortable for you. Perform several times with each leg.
The next twist is performed while lying on your back. Bend both legs and bring your feet together. Stretch your arms up. Now start twisting alternately in both directions. Remember to curl up slowly. Try to feel every muscle.
This exercise is static. Bend your knees, stretch your arms forward and try to relax all your back muscles as much as possible. Hold this position for 20 seconds.
To perform this twist, lie on the floor, spread your arms to the sides, bend your left leg at the knee and lower it to your right. Stay in this position longer. Repeat the same with the other leg. You can make this exercise harder by straightening your leg and pulling your toe down.
Such an exercise not only stretches the back muscles well, but also tone the muscles of the lateral press. If you do a lot in the gym, be sure to ask your trainer to talk about how to do crunches correctly, because they are mandatory after intensive workouts for the press.
Raise both legs and bend them at the knees. Lower your legs to your right, stay in this position for the most comfortable time for yourself. Repeat the same, lowering your legs to the other side. You can read more about how to do side crunches and why, just below.
After twisting, repeat the warm-up exercises. In order to finally get rid of back and lumbar pain, do these crunches every morning.
Lateral crunches are necessary to stretch the lumbar spine, but they also work on the oblique abdominal muscles significantly. With a low percentage of subcutaneous fat, you can create a beautiful relief thanks to curls. Do not forget that it is necessary to draw in the stomach during twisting only while inhaling.
Unfortunately, these days it is very difficult to avoid spinal problems due to a sedentary lifestyle. However, you can help your body even by exercising for 5-10 minutes every morning.
Acupuncture can also help you feel better. Kinesiology exercises will relieve headaches and help you forget about depression once and for all.