There are many poses to stretch your back† Working on your mobility in flexion, extension and torsion is important to prevent pain in this area, increase your range of motion, improve your overall agility and results in your sport, prevent injury, feel better with your body and be able to perform everyday tasks such as picking up shopping bags, bending over to pick something up from the floor, getting in and out of bed, etc.
The golf swing, the crossfit snatch, the deadlift in weightlifting, the backstroke in swimming are clear examples, where the lack of mobility in some joints eventually leads to compensation that causes pain and injury in the long run.
Although you can do these 3 back poses every day for 2-5 minutes, the first or last thing of the day or after your workout as a routine stretch; My recommendation is that you incorporate a little yoga into your routine.
It will help you prevent and improve many of the spinal problems that we now suffer from from long hours in front of the computer or simply from poor posture while exercising or exercising. A flexible spine is a guarantee for a better quality of life and flexibility in old age.
Important: They are simple and safe poses, so if you feel acute pain in any of these poses, avoid them and see your specialist to check your back.
Performance: Kneel on the floor and sit on your heels. Bring your stomach toward your thighs and your forehead toward the floor, performing a hip anteversion. If you’re looking for more stretch and intensity, bring your arms forward, extend the fingers of your hand, keep your chin forward, and move your shoulders away from your ears. If you are looking for more relaxation, bring your arms to the sides of the body.
Performance: Bend your toes with all fours on the floor and slowly lift your sit bones toward the ceiling to bring your hips up and back into anteversion. If you are a beginner, keep your knees bent and make sure to push from your hands, extending your back, relaxing your head and moving your shoulders away from your ears.
If you are already practicing this pose, also push from your hands to your heels, try to stretch your legs and bring your heels
Performance: Sitting with the sit bones well rooted to the floor, bring your hand to the feet and perform a hip ante version. If you have trouble keeping your back straight, bend your knees.
Relax your shoulders and take 5-10 deep, mindful breaths. If you can, keep bringing your chest closer to your legs.
It is important to understand the biomechanics of the body, the key and the correct movements to achieve greater effectiveness in your yoga practice. The best part is that you let yourself be guided by specialists.
We can help you. Contact us at www.nataliadominguez.es.
Source: Marie Claire
