The lumbar exercises at home They are necessary to have a complete routine, which not only helps you burn calories but also strengthens your back and prevents injuries in that area.
A correct positioning of the body, keeping you upright and performing physical activities in optimal conditions, can keep both your back and the vertebrae in perfect condition. Remember that the lumbar vertebrae help keep you straight, take care of the spinal cord and contribute to the movements of the spine.
So that you set up your own gym without leaving home, we show you speed exercises at home and teach you how to do various activities to take care of your lower back. Take note because they are really quite useful:
There are many people who constantly suffer from back pain due to the poor position they have when sitting, standing or walking, and even those who do physical activity do not stretch enough and do their routines with inappropriate positions or movements.
– The first thing you should do to improve your lumbar health is to do simple home exercises in which you can keep your back stiff while you practice.
– Another recommendation is not to carry out activities that imply an overexertion or uncomfortable positions in which you must demand yourself, since this accelerates the discomfort.
– Finally, try to have adequate tools at home such as mats or pilates balls that are your support in these exercises.
Exercises to strengthen lumbar at home
There are exercises that will definitely help you increase your lower back strength and will be super effective in improving posture and giving your body more flexibility. These are some movements that you can put into practice to strengthen your lower back.
the bridge
Although it usually serves to strengthen the glutes, this exercise will also help you stretch your back correctly. Lie on your back and bend your knees, taking care to plant your feet flat on the ground hip-width apart. Press your feet firmly into the ground and keep your arms at your sides. Lift your buttocks off the ground and form a straight line from your shoulders to your knees.
rotary stretch
It is an ideal physical work to improve balance and stability. Lie on your back, have your knees bent and feet flat on the floor. Keep your shoulders firmly on the floor and begin to gently roll your bent knees to the side. Gently perform the same movement to the opposite side.
side table
This is a very good exercise to stretch your arms and thighs after a sports day. Support your arms on a mat and try to raise your legs straight, keeping your feet together and without letting your body go down.
quadruped
It is the quintessential physical movement to strengthen the lower back. Get into a quadruped position, making sure your shoulders are in line with your wrists as well as your knees and hips. Raise one arm and raise the opposite leg, always at the height of the trunk.
To have a complete routine of physical activity, we share exercises to lose weight at home, they work a lot!