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. In the office job age, making us sit too much and the sedentary lifestyle makes back pain a common problem, so you should do healthy spinal exercises later. Sure, just 3 weeks your back will be supple and stronger. Please refer to the 7 healthy spine protection exercises for you below!

Exercise 1

1. First, lie on your back, body parallel to the ground .
2. After that, use both hands to circle the thighs of the left leg to straighten them up while the right leg is at right angles to the floor as shown.
3. Hold this position for 30 seconds, repeat two more times before changing your foot.

Exercise 2

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

Exercise 3

1. Lie on your back and extend your right hand to the side comfortably so that it is perpendicular to the body.
2. 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.
3. Hold that position for 20 seconds and repeat twice.Note to carry out gently, not too hard.

Exercise 4

1. 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.
2. After that, rest your right leg to your left thigh and hold it for 30 seconds.
3. At this point, the head is slightly forward.
4. Repeat that position with the other leg

Exercise 5

1. First, stand upright with a stern posture.
2. 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.
3. The two hands now rest on the left knee and hold for 30 seconds.
4. Return to the original position and switch legs.

Exercise 6

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

Exercise 7

1. 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.
2. Hold for about 20 seconds and repeat this movement twice.
3. Switch to complementary movements, standing upright, legs extending a distance smaller than the shoulder.
4. 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.

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Refer to some more articles:

1. Only "2-minute" exercise will keep you awake immediately
2. 6 bad things will happen if you regularly skip meals
3. 9 habits should be removed immediately if you do not want to be sick when it is cold

Having fun!