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Exercises for a healthy spine that should be done regularly
Table of Contents
1. The structure and function of the spine
The spine is surrounded by deep muscles which perform a stabilizing function (e.g. the spinal ligaments, abdominal muscles, polyvalent muscles and the superficial muscles of the broadest spine and quadriceps). It has the functions of supporting, moving and protective of the spine.2. A sedentary lifestyle that can cause painful disorders
Regular physical activity, rest periods, stretching and stabilizing exercises can effectively counteract these problems and mitigate the effects of a sedentary lifestyle. Pain in the area of the spinal cord can be caused by, among other things, neck muscle tension. Overloading of the hip joint caused by weak stretch marks and lack of muscle activity in the thighs can lead to pain from the spine. All of these can result in a decrease in the tension between the muscles and the bones, which can also lead to a reduction in the speed of life between different muscle groups.3. Exercises to support spinal health
It is important to avoid lifting heavy weights without prior preparation or making sudden, sharp movements. If you have health problems, you should consult a doctor or physical therapist before you start exercising. Below are exercises that, if done regularly and technically correctly, will keep your spine healthy for years to come.4. Strengthening exercises
Strengthening the muscles around the spine will improve its stability.5. It's a dead line
Set your feet to the width of your thighs. Keeping your spine neutral and your stomach tight, lean into your hips, pushing them backwards. Avoid circling your back while moving. If done correctly, it reduces the likelihood of injury and strengthens muscles such as the back straps, the pelvic floor, the buttocks, and the stabilizers.6. In the case of the 'extra_id_0' plank, the 'extras' planks shall be replaced by 'extraterrestrial planks'
Donatelli, K.C. As an isometric exercise that does not require dynamic movements, it can be part of rehabilitation programs. Take a support position on your forearms and toes. The body is designed to create a straight line from head to toe. Try to maintain a steady position. This exercise affects the strengthening of deep abdominal muscles such as the transverse abdomen or the quadriceps, which translates to the stabilization of the spine (R.A. Carp 2007).7. Carrying the hips with a load (hip thrust)
When you sit on the floor, hold the top of your back up. Bend your knees at an angle of about 90 degrees. Lift your hips, tighten your buttocks until the body forms a straight line from the arms through the hips to the knees.8. Riding a horse in a carcass slump
By engaging the abdominal, spinal, and pelvic floor muscles, the pelvis will strengthen the entire spine, the heart, and increase the stability of the spine. Grab the stick with a grip. Maintain a neutral spinal position. Control the weight-loss phase.9. Exercises that stretch and mobilize
Regular exercises that stretch the spine and mobilize its mobility help to maintain flexibility and reduce muscle tension.10. He leaned in a straight seat
Hold the outstretched position for about 20 to 30 seconds. Sit on the ground with your legs straight. Return to the starting position. Bend forward, reach your hands toward your toes.11. Stretching on your back
At the end of the set time, change sides. The other leg should rest on the floor at this time.12. Spinal rotation in the laying
When inhaling the air, leave the joining knees to one side, allow the hips to gently rotate. When breathing in, return to the starting position and repeat to the other side.13. Stretching of the hip and pelvic floor muscles
Hold the position for 15~20 seconds, change the leg. Take the step position. To increase the difficulty level, you can lean the back leg on the lift. Slowly move the body weight forward, you should feel the stretching around your hips.14. English: extra_id_3> English: <extra_ed_4> English:
When you breathe in, turn the top of your body and lift your elbow to the ceiling. Do 8×10 repetitions on each side. Put one hand behind your head. Go back to the starting position.
