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Title : Exercises to improve posture and bring relief to your back and spine; Part 2
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Exercises to improve posture and bring relief to your back and spine; Part 2

The last time introduces an extension exercise back here ( consider, AI Part 1). Certain individuals might find that challenging exercise if you are out of shape and haven, AOT perform back exercises before. Since we also want to prove even more challenging exercises that will work on strengthening the back muscles, thus relieving pain and improving your posture, we decided to start first with a basic exercise, so you can work progressively their way to more complex positions and movements. So if you find our extension back previous challenge, trying to perfect this basic exercise first before addressing the more difficult to come later. If you have experience doing cat-cow attitude that we Äôll present today can only come here. Beginners held in place because this is where we begin our journey.


Our goal with this planned series of back exercises straightening is to give with an exercise program, when practiced regularly, will help get rid of back round and pains in the spine and give an optimum position. Office workers and anyone who tend to sit a lot will find these very useful exercise in alleviating the problems and symptoms associated with prolonged sitting. If you are diagnosed with a spinal injury or back, see your doctor if this exercise is right for you.

The series so far:

Exercise # 1: cat-cow (which is here)
Exercise # 2: back Extension


please be sure to start from 1 year and only after the improvement of working your way up to the most demanding to ensure a smooth progression and avoid injury. For example, if you are out of shape and just starting out, it may take several weeks before you feel comfortable, Äôll forward to a follow-up exercise. After going through the entire program, you Äôll find your favorite songs and benefit most. Remember not to push yourself too hard, smart section must be controlled, smooth and continuous. Since you are taking the joint to a point near its limits, a certain amount of discomfort is normal, but when the discomfort becomes pain, which may have exceeded its limit, and may be dangerously close to an injury. Stay focused at all times and watch how your body is reacting to exercise. Good luck! Pose

cat-cow is an excellent and balanced exercise for the back, and be both a stretch (cat) and an extension (cow), we think it, AOS a good place to start our series. The cat-cow pose develops flexibility in the spine and is one of the usually recommended for back pain exercises. Moreover, tones and stretches the abdominal muscles as well.

cat-cow is actually a combination of two poses, cat and cow. It is one of the exercises that both Pilates and yoga share and is often done as a warm-up exercise. We will use as a preparatory stage, during which you Äôll develop the base and skills to perform more complex later in our series of back exercises and spine skills.

starting position. Start with your hands and knees on the mat. Knees should be directly under your hips and your palms under your shoulders. Keep your pelvis and spine in a neutral position (straight), by engaging the abdominal muscles to support the spine.

Pull your abdominal muscles in as you arch your back like a cat stretching and at the same time allow coccyx head and fall to the ground;
Back to the starting position;
Spread the top of the spine upward, supporting it with your abdominal muscles. In principle, at this point you can return to the starting position. Later, as you progress in the exercise, supplement it by moving the coccyx and hips up too. Make sure your neck is a long extension of the spine and Don, AOT let his head back;
Back to the starting position. Repeat 5 times.

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Make sure you
Gently pull the abdominal muscles toward your spine and rib cage to keep the pelvis and spine in neutral position;
In the cat pose, contract the stomach, in order to bend the spine. At the same time slightly lower tailbone and pelvis by contracting the muscles of the hip and abdomen;
After the cat pose, slowly return to the starting position, using the abdominal muscles;
In Cow Pose, use the extensor muscles of the spine, trying to pull the head and upper torso up and forward as high as possible while working the extensor muscles of the arm to bend back slightly and lift your upper body.
Source:http://www.thehealthsciencejournal.com/

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