3 simple muscle relaxation exercises that help prevent back pain

Regular muscle relaxation is an effective way to protect your back by increasing flexibility and reducing the risk of injury, back pain.

Currently back pain is a fairly common disease, it not only appears in the elderly but also in young people. From sitting for hours in front of the desk to over exercising at the gym, daily activities can lead to back pain. Regular muscle relaxation is an effective way to protect your back by increasing flexibility and reducing the risk of injury. Doing it after exercise will also help prevent muscle soreness, lower back pain.

Safe muscle relaxation tips

Before starting a new back exercise program, you should consult your doctor, especially if you have a history of spinal or back injury problems. And then, you can follow the general guidelines below:

- Start warming up for 5-10 minutes with gentle activities, for example walking on a treadmill or pedaling an exercise bike at a comfortable pace, because if you do stretching exercises When the muscles have not been heated, it can lead to injuries during exercise.

- Stretch slowly, avoid making hasty movements.

- Just do the exercises and stop the exercise as soon as you have a slight pain to avoid hurting the muscles.

- During the training process, the body should have a relaxing time of at least 5 seconds.

Here are three simple muscle relaxation exercises that help keep your back supple and healthy:

1. Exercises to stretch your knees

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- Lie on your back on the floor, legs wide open.

- Lift and contract your right leg so that the knee touches the chest. Hold your knee or shin with your right hand, and pull your leg until you feel the traction below your back and buttocks.

- Keep your posture, while tightening your abdominal muscles and pressing your spine to the floor. Hold for about 5 seconds.

- Slowly return to your original posture.

- Do the same with the left leg.

- Do the same with both feet at the same time.

- Perform each process 10 times.

2. Exercise kneels and hold your back straight

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- Kneel and put your hands on the floor. Two hands extended with shoulders and hold the arms straight.

- Kick your legs forward, place the weight of your body on your arm, then round your shoulders, and lower your sitting posture a little. Hold for 5 seconds.

- Lower your legs and bring your feet back, then place your butt as close to your heel as possible. Keep your arms wide open and straight forward. Hold for 5 seconds.

- Slowly return to the original posture.

- Perform 10 times.

3. Standing and bending exercises

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- Start with upright posture, legs open with shoulders.

- Put your palm down below your waist. Breathe deeply and slowly to relax.

- Bend your upper body backwards, keeping your knees straight. Use both hands to support your back. Hold for 5 seconds.

- Slowly return to the original position.

- Done 5 times.