BACK PAIN RELIEF WORKOUTS

Hai Folks..!!

Nowdays,peoples are traveling long distance daily for their work.Some people will sit before computer for a long time for doing there work.

*These people will experience a difficulty in their body known as Back Pain

Person who have back pain can't able to sit in a chair for a long time.

I will classify some workout's for back pain relief

WORKOUTS

*PELVICS TIT'S *PLANK *SUPERMAN *BACK EXTENSION *LAT's PULLDOWN *SEATED ROW

EXPLANATION

1.PLANK

EXECUTION

Get into pushup position on the floor.
Now bend your elbows 90 degrees and rest your weight on your forearms. Your elbows should be directly beneath your shoulders, and your body should form a straight line from your head to your feet. Hold the position for as long as you can. Your goal should be to hold it for two minutes.

2.SUPERMAN

EXECUTION
Lie facedown on the floor with your legs straight and your arms next to your sides, palms down.
Contract your glutes and the muscles of your lower back, and raise your head, chest, arms, and legs off the floor.
Simultaneously rotate your arms so that your thumbs point toward the ceiling. At this time, your hips should be the only parts of your body touching the floor. Hold this position for the prescribed amount of time.

 

3.PELVICS TITS

EXECUTION

Lying on the floor with your back pressed against the floor, bend your knees keeping your feet on the ground.
Slowly lift your pelvis up and hold briefly before lowering slowly back down to the ground. Your upper body should remain on the floor throughout the movement.

BACK EXTENSION

EXECUTION
Lie face down on the roman chair with ankle support properly adjust and your hips on support pad.

-Start with your thigh flexed and raised your upper body to position parallel to the floor

-Be sure to assume the proper arched position to reduce the chance of injury to lower back

4.LAT PULLDOWNS

EXECUTION

Sit facing the machine and wedge your knees under the restraint pad.Take a very wide overhand grip on bar

-Inhale and pull the bar down to your upper chest,Arching your back and bring your elbow back.

-Exhale as you complete the movement

5.SEATED ROW

EXECUTION

Sit facing the machine.Place your feet against the foot stop and lean toward pulley

-Inhale and pull the handle untill it touches your lower ribcage,arching you back.

-As you pull the handle toward your torso be sure your elbow travel as far backward

-Exhale as you complete the movement

THANKING YOU