Heal and strengthen your back

The bag is modern women recently became more resemble a bag of Santa Claus. Here you can find a replacement pair of ballet shoes, a couple of folders with business documents, keys of the apartment, car, office, and from the apartment of a friend, where sits the hungry cat, a bag with the necessary minimum of cosmetics and God knows what else! It all depends on the size of the bags and lifestyle of its mistress, but I can tell you one thing: the end of the day the mistress roomy bag will feel pain in the back.. And this is not surprising, lumbar spine during the day experiencing tremendous stress, which in the future is fraught with pain not only in the loins and back, but also internal diseases, metabolic disorders and headaches.


Women's Magazine offers you a range of exercises designed specifically for the muscles of the back.





Bends with dumbbells


Starting position: standing, feet hip-width apart, knees slightly bent, back straight, shoulders down, hands dumbbells. Strain the muscles of the thighs, buttocks and back.


Hold the tension, pull the pelvis back, gently tilting the body parallel to the floor until the back can remain straight. Then straighten up and take the starting position. Do 2 sets of 20 times.





Rise housing


Starting position: lying on his stomach, hands under his head and bent at the elbows.


On the inhale lift the torso, tearing chest and arms off the floor. To return to the original position. Do 3 sets of 20 times.





Lifting legs


Starting position: lying on his stomach, hands under his head and bent at the elbows.


Raise your legs up, pulling the entire length and detaching from the floor. Do 3 sets of 20 times.





Alternate lifting of the arms and legs


Starting position: knees shoulder width apart with the emphasis on the palm, wrist, under the shoulder of the body, back straight.


At the same time stretch your left arm forward and right leg back, creating a straight line from hands to toes. In this position, hold for a few seconds. To do the exercise with the other leg and arm. Do 2 sets of 16 times.





Bends


Starting position: lying on back, hands at your sides, legs straight.


Bending the leg at the knee, clasp her hands and as close as possible Prytania to the body. In this position, hold for a few seconds. Switch legs and repeat the exercise. Do 2 sets of 15.

Source:

Women's Magazine

women's web magazine