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Title : Stretches magical 18 in 18 minutes - get rid of back pain
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Stretches magical 18 in 18 minutes - get rid of back pain

One serious consequences of a sedentary lifestyle is back pain. By contrast, even highly active people also suffer from back pain. Reports of the Statistical Office of Australia, for the year 2011-12 National Health Survey have shown that approximately 13.6% of the Australian population, which sums up to 3 million Australians suffer from back pain. Moreover, almost 70% and 90% of people have experienced back pain at one time or another in their lives.

Whether you are suffering from back pain, recurrent pain or stiffness, the practice of some exercises back pain is one of the form most efficient way to get some relief for your back and improve your overall well-being.

Here are the top 18 exercises back pain relief , which can be tested in only 18 minutes!

1. spinal stretch

Lie on your back with hand outstretched outwards and palm down. slowly bend the leg on one side of his body when facing the opposite direction. Place the knee so that the other hand is on top of the bent knee. Maintained for 20 seconds and repeat with the other leg.

2. knee to chest stretch

Lie on your back with your legs bent 90 degrees. Now pull one leg back and keep it close to his chest to make a 60 degree angle with both hands. Hold the leg in this position for 20 seconds and repeat with the other leg.

3. Hamstring Floor Stretch

Lie on your back with your legs bent at 90 degrees, one leg time. Slowly straighten and grab the back of the leg with your hands. Lift your leg toward your body and hold it for 30 seconds. Lift the leg until your body only allows, not until it hurts. However, a slight discomfort is normal.

4. The flexor stretch hip

Assume the kneeling position and lift the right leg, placing the foot on the floor. Now shift your weight to the right leg and move on. lean forward in this bent forward until you feel a slight stretch position. Maintained for 30 seconds and then repeat this with the other leg.

5. Piriformis Stretch

Lie down and raise your right leg to rotate externally, away from the midline, placing your right ankle on your left knee. Now slowly bring the left knee close to your chest. Then clasp your hands around left hamstring. Now pull your right ankle and left knee with his hand until feel stretched. Maintained for 30 seconds. Repeat with the other leg.

6. Complete back stretch

Start by standing an arm's length away from a solid object, such as a table. Lean forward, bending your knees slightly and keep the object edge with both hands fully extended and head in line with your shoulders. Maintained for 10 seconds.

7. quadriceps that Stretch lies

Lie on your side keeping your hips, knees and shoulders straight line. Bring one heel toward your buttocks by holding his ankle, until you feel stretched on his anterior thigh. Maintained for 30 seconds. Relax and repeat turning to the other side.

8. Standing Hamstring Stretch

Stand against a firm object and place one foot in the top of that object. Keep the trunk and right knee, while leaning forward and then bend near the hips. Maintained for 20 seconds before returning to the starting position.

9. Tilting the pelvis

Lie on your back and keep your knees bent. Keep your arms at your sides with palms. Take a deep breath and exhale while the back is flattened, to the neck, back of the head and spine get pressed against the floor. Lift the pelvic area when exhaling. Repeat this 30 times.

10. Cat and camel

Kneel with hands resting on the floor. Take deep breath and inhale while lifting the lower rib. Relax your neck rounded back. Maintaining firm abdomen, exhale and then lower chest. Repeat this several times by looking up slightly.

11. four times the arm / leg raise

Kneel with hands on the floor and raise an arm, without getting up or twist your shoulders. Then slowly straighten and lift the leg to the opposite side. Keep your hips and neck still. Repeat with the other leg and the other arm.

12. Extension Exercise

Lie down to the ground. If it gets uncomfortable, then use a pillow under her stomach. Stay 1 minute and then propping up on his elbows. Stay 1 second and then lower the rear. Repeat this 10 times.

13. Partial Curl

Lie down with your knees bent and feet flat. Tighten your stomach muscles and tuck your chin to your chest. Now curl your upper body forward by placing her hands on his chest. Stay 3 seconds. Breathing while doing this. Repeat 10 times in a set.

14. buttocks Stretch

lie down and bend your knees. Keep hands straight and place your right ankle on top of the left knee. Staying until you feel a slight discomfort, but not pain. Stretch each leg for 20 seconds three times.

15. Side Table

Lie on the side and hold the upper body using the elbow. Keep your legs straight and begin lifting the hips off the floor. Maintained for 6 seconds and rest for 30 seconds. Repeat this 3 to 5 times.

16. Bridge Pose

Lie down with knees bent. Extend your arms, keeping your palms. Lift your hips toward the ceiling, keeping your palms directly on the floor. Draw your tailbone and stay in this position with your buttocks off the floor. Never bend your buttocks or tighten the muscles of the buttocks. Stay 1 minute.

17. Spine Prone The sections

Lie on your stomach. Place the palms of your hands under the shoulders, with the top of the feet flat on the floor. Engage your abdominal muscles as he slowly raises his head up. Continue until the upper body and chest are off the ground with arms straightened. Maintained for 15 seconds and repeating this 5 times.

18. Relaxation

With this stretch is completed, so take a moment to relax. Use a pillow under your legs lying on a blanket with hands out and breathe. This completes the stretch.

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