| Strengthening of abdomen, back and leg muscles | | | | a neutral position) start to pick up the hip joint |
| help to decrease their sensitivity, risk of back pain | | | | with the lower back muscles contracted. Then |
| is diminished. Strong abdomen, back and legs | | | | bring the member down without touching the |
| support better the spine, reducing the pressure on | | | | ground. Repeat 10 times. If you experience pain, |
| spinal discs and preventing disks' disease. | | | | the exercise should be interrupted; this has a role |
| Key issue for strengthening back muscle is, | | | | to strengthen back muscles. |
| paradoxically, engaging the abdominal muscles. Of | | | | 4. Keep the legs bent raised up until you can |
| course, alongside them, back muscles must work | | | | catch the knee, one knee in each hand. Move |
| very well. Together, they create a "belt" muscle | | | | away your legs and pull your knees as close to |
| contraction that creates intra-abdominal pressure, | | | | the armpits. Pull both knees simultaneously. Relax |
| which will keep the column straight. An exercise is | | | | to allow the arms to open up, but don't let the |
| the abdominal pelvic flexion in the laying position. | | | | knees down. Repeat the process of pulling. This |
| Other useful exercises are: | | | | exercise is designed to stretch the short strong |
| 1. Lie on your back with the knees slightly bent | | | | back muscles. |
| and feet stuck to the ground. Relax and contract | | | | 5. Dr. Walter Meyers from the Veterans Medical |
| the abdominal muscles, squeeze the lumbar back | | | | Center in Hot Springs, South Dakota State |
| ("middle") on the floor while contracting your | | | | recommends a simple exercise: patient lying on |
| buttocks and rising the pelvis as much as possible. | | | | something hard and bent his feet up and down. |
| Hold this position 10 seconds and then relax the | | | | Then relax and contract the hip muscles in |
| muscles. Repeat 10 times. | | | | coordination with inflection feet. Exercise is |
| 2. Execute movements described above, and | | | | continued until the patient gets tired muscle is |
| when you have the pelvis raised up, bring your | | | | repeated 4 to 6 times per day. This is an |
| right knee to chest, without helping yourself with | | | | exercise for leg muscles. |
| the hands, then bring it down and make the same | | | | Do not forget! Walking, swimming or walking |
| thing with the left leg and hold this position for 5 | | | | through water can help maintain a healthy back |
| seconds. Repeat it 10 times. | | | | and lead to a better oxygenation of the heart and |
| 3. on your back, with a leg fully stretched and | | | | other muscles which means health. |
| with the knee locked (the other leg slightly bent, in | | | | |