7 Healthy Spine Protection Exercises for You

Back Pain Or Spinal pain Is not a joke. Whether people are active or lazy people, each of us is at risk of harming the spine through daily activities.

Exercise 1

Exercise 2

• Similar to the above posture, lying on the back of the body parallel to the ground.
• Next, bend the knee of the left leg with both hands and hold this position for 20 seconds.
• Repeat the gesture twice and change your legs.

Exercise 3

• Lie on your back and extend your right hand to the side comfortably so that it is perpendicular to the body.
• Next, keep your left leg straight while trying to stretch the right knee to the left as shown, so that the right knee touches the left hand.
• Hold that position for 20 seconds and repeat twice. Note to Carry out gently, not too hard.

Exercise 4

• Continue in the Supine position With your hands pulled up to the left leg up high so that the quadratic thigh and shin are parallel to the ground.
• After that, rest your right leg to your left thigh and hold it for 30 seconds.
• At this point, the head is slightly forward.
• Repeat that position with the other leg.

Exercise 5

• First, Stand upright With a stern posture.
• Then, step left foot forward one step wider than your shoulder, forming a 90-degree angle, kneeling on your knees so that your right knee is grounded, your foot is straightened.
• The two hands now rest on the left knee and hold for 30 seconds.
• Return to the original position and switch legs.

Exercise 6

• Lie On your side to the left, knees on your left hand and your right hand holding your right calf, stretching backwards.
• Maintain this position for 30 seconds then change legs, do the same.
• This position helps stretch the muscles in the thighs and spine bend more flexible.

Exercise 7

• Take the table as a fulcrum. Standing upright, in a serious posture, slowly crouching down, back and hips creating a 90 degree angle, legs slightly bent.
• Hold for about 20 seconds and repeat this movement twice.
• Switch to complementary movements, standing upright, legs extending a distance smaller than the shoulder.
• Next, you bend the left to the right and combine the hands up and down smoothly so that the spine bone is affected.

Immediately after completing these 7 spine exercises you will feel much more comfortable there.

Pandawhal

Refer to some more articles:

• Only "2-minute" exercise will keep you awake immediately.
• 6 bad things will happen if you regularly skip meals.
• 9 habits should be removed immediately if you do not want to be sick when it is cold.

Having fun!