Back Strengthening Exercises - Four Simple Core Strengthening Exercises For Chronic Back Pain Relief

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Most back pain comes from muscle weakness , so that restoration of flexibility by stretching and strengthening the muscles that contributes to all back issues. Construction program has to work on the muscles that pull the back forward and down back strengthening exercises ( flexion) and the muscles that raise the body (extension). Must have strong and flexible muscles around your abdomen and lower back to prevent injury and stabilize the spine. You can do all these exercises to strengthen home.

Back Stretching Exercises back strengthening exercises

Back stretching exercises (flexion ) are good for stretching and strengthening a bad back , and back strengthening exercises you should always stretch before strengthening exercises . Increase flexibility in the back , abdomen , hips and buttocks :

Tire stretch knee

Lie on your back , back strengthening exercises knees bent , feet flat on the floor
Gently one knee toward your chest and squeeze gently with both hands
Hold for 10 to 15 seconds
Slowly lower the leg to the starting position and do the same with the other leg
Start with three repetitions and gradually over back strengthening exercises 12 repetitions. Add a head curling when you can do it easily.

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back strengthening exercises
Stand up and put a table or chair a meter in front of you
Place the heel of one foot on the seat and lean forward at the waist , shaking his head at the knee
Hold for 10-15 seconds and do it with the other leg
Start with 3 three repetitions and gradually increase to 12. back strengthening exercises

Back strengthening exercises

Here are two simple but effective back strengthening exercises exercises for back strengthening strengthen your core muscles :

Pelvic Tilt

Lie on your back , knees bent , feet flat on the floor
back strengthening exercises It relaxes the muscles of the back, tighten your abdominal muscles and buttocks , and gently push back on the floor . This tilts the pelvis forward .
Hold for 10 to 15 seconds
Start with three repetitions , graduating at age 12 . back strengthening exercises

abdominal Curl

Lying on his back , with knees bent and feet flat on the floor , hands clasped behind his head slightly
Keeping your back on the floor , slowly curl your shoulder blades on the floor . Do not pull with your hands back strengthening exercises
Hold for 5 seconds, then slowly lower your shoulders and head
Start with five repetitions to 5, since it becomes easier.

Although these exercises to strengthen the back are simple, are some of the best exercises for back pain that can be done to stretch and strengthen your heart to relieve chronic back pain and healing. You must maintain an exercise routine to keback strengthening exercisesep it strong and flexible , and reduce or eliminate the problems and recurrent lesions.