Regularly walk
In the event of Lumbago, try to take a few steps even when the pain is acute (if you manage to get up), if only back and forth in the corridor or in the garden.In prevention, Nordic walking, with sticks, also makes the upper body work and strengthens the deep muscles of the back.
Switch the basin
Lying on the back, bent knees and feet flat on the ground, arms along the body.On an expiration, switch the pelvis by orienting the pubis towards the sky and pushing slightly in the heels, as if to tackle the lower back on the ground.On the inspiration, replace the pelvis in a neutral position, with a slight hollow at the level of the back.Repeat 5 to 10 times.
Alternate round back, hollow back
On all fours, hands under the shoulders, knees under his hips, look towards the ground.On an inspiration, gently dig the lower back, then the middle of the back and the upper back, look forward.On the expiration, start by switching the pelvis to wrap the lower back, then push in your hands to stretch the middle and upper back, look towards the navel, like a cat that would make your back (you must feel a lotspace between the shoulder blades).To do 5 to 10 times, slowly.
Stretch your back
Sitting on the knees, buttocks on the heels, put the forehead on the ground (if possible), chin in the chest, and stretch your arms away in front of you, grabbing centimeters with your fingertips on the ground.The buttocks remain on the heels to feel stretching.Hold the position 30 seconds while breathing deeply.Keep the same stretch by shifting the hands and bust to the right (30 seconds), then to the left (30 seconds) to stretch the sides.
Detect cervical
Sitting or standing, grow and lower your shoulders.On an expiration, lower the chin forward, as if to touch the chest.Start your head on inspiration.On the expiration, gently lean your head backwards, chin to the sky.Start your head on inspiration.Repeat 10 to 15 times.Then, on an expiration, turn head to the right, keeping the chin very parallel to the ground, return to the center on the inspiration.Same thing on the left.Repeat 10 to 15 times.Finally, on the expiration, tilt the head as if to place the right ear on the right shoulder, go up to the vertical on the inspiration.Same thing on the left.Repeat 10 to 15 times.
Flash your legs
Lying on the back, buttocks close to a wall, place your legs against the wall, tight and flex foot, which grow towards the sky.You should feel stretching in the back of the legs, stay in this position 1 to 2 minutes by breathing deeply.As the sessions progressed, try to place the buttocks increasingly close to the wall.
Strengthen the center of the body
Place yourself on 4 legs, hands under your shoulders, knees under the hips, engage the abs while entering the navel towards the column and lifting the right arm at the same time and the left leg back, at thehorizontal, lengthening as much as possible in the two directions.Hold 5 seconds (tightening the abs), then change aside, 3 to 4 times.Ideal for strengthening all the muscles of the center of the body.
Extension sheathing
Lying on a belly on a carpet, arms stretched in front of you, tense legs and attached.Contract the glutes and enter the navel towards the column to protect the lumbar, then peel off arm and legs stretched from the ground, looking at the ground to keep the neck aligned.The goal is not to climb high but to try to stretch forward and backwards, maintaining abs and glutes committed.Hold the position ten seconds while breathing deeply.To do 2 to 3 times.
"Open" the thorax
Standing, leaning your bust forward, keeping your back straight, arms stretched towards the floor with a small bottle of water in each hand.Without moving their backs, on an expiration go up the two elbows up until they protrude slightly from the bust, keeping them near the body.You should feel that your shoulder blades are getting closer.Hold the high position of the movement for 1 second, then go down your arms.Ten times.
Stretch the muscles of the psoas
Place yourself in the "servant knight" position, one knee on the floor on a carpet, the other leg is folded at the front, 90 ° knee, foot above the ankle.Put your hands on the knee, push the hips forward and towards the ground (the front knee can advance beyond the ankle) and straighten the bust until you feel a stretch in the fold of the groinrear leg.Keep the position 15 seconds, back straight.Repeat 3 times on each side.
