Elena Beglova, point guard of the Yekaterinburg UMMC and the Russian national basketball team, advised three simple exercises for back pain. Her words are quoted by Life.
The athlete recommended starting with forearm planks. “This static exercise can be called basic. It is aimed at pumping all core muscles. The point of the exercise is to keep your torso parallel to the floor,” Beglova said.
The Russian woman also recommended doing a glute bridge on one leg; to perform it, you need to lie on the mat. “The left leg is bent, the right leg remains extended. The arms lie along the body. Raise your pelvis by squeezing your buttocks. Raise your straight right leg above the floor (it acts as a weight). The back remains straight,” added Beglova.
The basketball player called the “crocodile” another simple exercise for back pain. To perform it, you also need to lie on the mat and spread your arms to the sides of your body. “Turn your head to the right and bend your right leg. Place your foot on the knee of your left leg. We smoothly stretch our entire body to the left, and pull our right hand to the right. You should feel a “twist” in your spine. The position is held for 30 seconds, after which you need to change sides,” Beglova emphasized.
Earlier, fitness trainer Mikhail Prygunov named effective exercises for people who spend the entire working day at the computer. “These are slight bends forward and backward, circular movements in the shoulder joint, as well as slight turns of the body and head,” said the specialist.
Source: Lenta
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