Something that many of us have probably noticed is that we have more body aches and, especially, back pain. This is common when we spend a lot of time sitting or move little. If we add to this the muscular tension caused by high levels of stress or anxiety, it is not surprising that during this quarantine, these pains appear to a greater extent.
Practicing physical exercises or activities like Yoga can help us reduce this pain. In any case, we must know what type of workouts are best for us. Recently, an article published in Clinical Biomechanics evaluated the effect of different kinds of exercise to find the most efficient.
To do this, they evaluated the effectiveness of a routine with a set of different stabilizing exercises and another method with strengthening exercises. What they found is that stabilizers would be the most effective in increasing the back muscles that support the spine, especially in the lower back area.
Among the exercises that would most help us, we find some static and others dynamic to work both strength and endurance of the muscles. Some of the activities that they used in the stabilization program and that we can practice at home without the need for materials are the glute bridge, the traditional Yoga cat position, roll down also known as Jefferson curl, abdominal curl up or the hundred, one of the most common Pilates exercises.
The recommendation is that the exercises are repeated between 8 and 16 times and that the static positions are maintained for approximately 6 to 20 seconds. The people who were part of the research trained about twice a week for 45 minutes.
In any case, we can also spend a little time a day practicing these exercises. In this way, we will stabilize the muscular area of the lower back and help reduce the discomfort and pain that we may have these days.
Among the exercises that would help us find some static and others dynamic to work both strength and Resistencia of the muscles. Some of the practices used in the stabilization program and that we can implement at home without the need of material are the bridge of buttocks, the cat poses in traditional Yoga, roll down also known as curl Jefferson, abdominal curl up, or the hundred, one of the exercises most common of Pilates.
Is Keto Diet right for you? Take our free quiz to find out!
The recommendation is that the exercises are repeated between 8 and 16 times, and static positions are maintained for 6 to 20 seconds approximately. The people who took part in the research were trained two times a week for 45 minutes.
In any case, we can also devote a short while daily to practice these exercises. In this way, we will go by stabilizing the muscle area of the lower back and help to reduce the discomfort and the pains that these days we can have.
In Vindicate | Training for your back at home with rubber bands: five simple exercises that you can not miss
You must be logged in to post a comment.