With summer comes the Sun, heat and vacations. We spenta frenetic pace to rest as long as possible. However not thatis the reason why we must neglect our physical activity orhealthy habits that help us to keep our back in tiptop condition. Below we offer some simple exercises you can dowhile you abide lying in the Sun, on the towel.
ISOMETRIC CONTRACTIONS OF THE TRANSVERSE OF THEABDOMEN
With this exercise we will be able to work the transversusabdominis muscle that is one of the main stabilizers of thelumbar spine. To do this we must place face up with kneesbent and feet supported. The head must be aligned with therest of the column and shoulders descended. We inspire,and later, while we let the air, hide the navel diagonallybackwards, getting into the gut and closing at the same timethe ribs. We maintain the contraction about 3-4 seconds andrelax while we return to catch air.
At the same time we do the previous exercise can also leadone of our legs to the chest, with the flexed knee duringexhalation. We altered in every exhalation a and other leg,so that one of the two legs will always be supported.
For this exercise we will depart from a starting position asthe first exercise and with arms crossed over the chest. Weinspire. While we let the air, we raise the upper part of thebody to detach the shoulder blades, tightening and gettingwith force the gut. Then we take air to descend the upperpart of the trunk to put us in the initial position.
If these exercises are are short, you can make the iron. Thisexercise will allow us to promote all the stabilizing musclesof the column but also the muscles of the arms and legs.From a position on all fours, we will bring the knees toextension, relying on the forefoot to the position of iron. Wemust remain lined up shoulder, hip, knee and ankle. Wemaintain the position for 20 to 30 seconds.
PIRIFORMIS MUSCLE STRETCH
From a desde una posicion position initial lying face up withknees bent and feet supported, crossed one leg over theother and I get both knees to the chest without taking off thetowel sacrum. He helped me with his hands, placed at theback of the thigh. Then I go back to the initial position,change the crossing of legs and repeat the gesture to stretchthe piriformis muscle on the other side. We maintain eachstretch 2 minutes.
STRETCH THE BACK MUSCLES
To finish we can take both legs to the chest, with your kneesbent, raising first one and then the other, and hold thisposition for a couple of minutes to relax the spine lumbarspine.
If you are lucky enough to be on the beach, walk to the edgeof the sea is a super and very enjoyable exercise. If youprefer to run around the arena, bear in mind thatimbalances will require your column and your leg muscles agreater effort, so do it with caution.
Swimming also is a very healthy activity, and coupled with acorrect technique is very beneficial to the back muscles. Backor front crawl swimming are best if you suffer lower backailments.