Physiotherapists talked about exercises to relieve tension from the lower back

Physiotherapists Evi Vlahakis and Annette Marshall Franey talked about exercises to relieve tension from the lower back. Her words leads Shape.

“Activities such as yoga, Pilates and tai chi are safe ways to strengthen muscles and prevent lower back pain,” Vlahakis said. The specialist noted that with the sudden appearance of acute pain in the lower back, it is necessary to consult a doctor to find out the root cause.

Franey noted that the glute bridge is suitable for strengthening the muscles of the back, as well as lifting the pelvis, the starting position is lying on the mat face up, legs bent at the knees, feet hip-width apart. “Inhale and, keeping your buttocks on the floor, slowly arch your spine to lift your navel and back toward the ceiling. Exhale and pull your belly button towards the floor to flatten your lower back,” the expert explained.

The next exercise – isometric tension of the press – is performed from the same position. “Inhale. Exhale and pull your belly towards your spine, tensing your abdominal muscles. Hold for five seconds,” Franey added.

According to experts, alternating leg raises will also help get rid of tension in the lower back. To do this, lie on your back, bend your legs and join your hands behind your right thigh close to your knee. Then pull your knee up to your chest until there is a comfortable stretch in your lower back and hips, keeping your abs tight. In this position, you need to linger for five seconds, then unhook your hands and put your foot on the floor, returning to its original position. Franey emphasized that each movement is repeated five times.

Previously, fitness trainer Maxim Slivak gave five tips to speed up metabolism. First of all, the expert recommended increasing the total amount of physical activity. He said that it is also important to add strength training, weight training.