Healthy Families

Archive for May 13th, 2010

The exercises are a natural means to get relief from all pain and stiffness. Here in this article you will find some very effective exercises for back pain that will greatly help you get relief from pain and discomfort associated with back pain.

1. Sides and the size of stretching can be done by standing with knees slightly bent and placing your right hand behind the head. Then you have to recover slowly and gently pull the right elbow with left hand. Bending slightly to the left would do feel a slight stretch. We must hold the stretch for 30 seconds, then repeat the exercise at least 3 times, and then switch to the opposite side.

2. Performs stretch can be done by sitting on a chair and placing his left ankle on right leg, just above the knee and leaning forward. The section must be maintained for 30 seconds, and then we can switch to the opposite side.

3. Stretching of the hamstrings can be done by flat on his back, and raise left leg up. We must seize the leg and try to pull it up again until a slight pull is felt in the back of the thigh muscles or thigh. The same must be done with the right leg too.

4. For quadriceps or front of the thigh muscle that extends, must stand, bend the knee behind yourself, grasp the ankle and gently pull the heel toward the buttocks. This must be done until you feel a slight pull in the quadriceps. This force must be maintained for 30 seconds, and then we can move to the other leg.

5. Back and neck stretch can be done by back wall. For it must stand with their backs against the wall, and try to push or press the small of the back, and the area behind the neck against the wall. This stretch should be done for 30 seconds at a time.

6. To loosen a stiff neck, neck roll is helpful. This requires maintaining a standing posture, sitting or standing, and then slowly allows the neck to fall forward. In doing so, it should keep the neck and shoulders relaxed. Then you must drive slowly neck on one side and drop, 10 seconds after rolling the neck of the other side and drop it. Remember not to stretch the neck back.