07/29/2021 9:01 AM
Clarín.com
Good Life
Updated 07/29/2021 9:01 AM
The
spine
is one of the crucial areas of our body and, at the same time, one of the most neglected.
Due to little physical activity, poor posture and the home office - which has exponentially increased the number of hours we spend sitting in front of all kinds of devices -
back problems
have become a global health issue.
Figures from the World Health Organization (WHO) indicate that 70% of populations in industrialized countries suffer from them at some point in their lives.
The spine has curvatures that are normal.
However, over the last few generations, poor posture and lack of exercise have weakened it, curving it more and more.
When the
back
is not very strong, bad postures arise which, in turn, cause the musculoskeletal system to become disheveled.
Other systems are progressively damaging, as in a domino effect.
So
what are the 6 easiest and most effective exercises to train your back?
The 6 easiest and most effective exercises to train your back
In a first stage, and as a consequence of the muscles "working" badly or more than necessary,
pain
,
contractures
and
mobility problems appear in the joints
.
In the future, injuries will arise, such as herniated discs or those of the sciatic nerve.
Or pathologies, such as hyperkyphosis (increased anterior concavity of the dorsal spine), scoliosis (the spine has a lateral curvature) or rectification (the spine is "straighter" than normal).
Doing simple back exercises helps prevent pain.
Thus, for both the anterior and posterior areas, the teacher and trainer Nicolás Chimenti suggests three
easy-to-perform exercises
.
With them, it will be possible to
strengthen the muscles of the back
, both the upper (cervical), the middle (dorsal) and the lower (lumbar, sacral and coccyx).
Exercises for the anterior area
1) Abs "cramps"
The initial position consists of lying on your back, with your back resting on the floor, with your legs bent and the soles of your feet supported (it is important that they are as close to the tail as possible).
The arms, extended above the head, as if wanting to touch the ceiling.
Through abdominal strength, take your back off the floor, keeping your arms elevated.
Then descend to the starting position and repeat.
The range of motion should be short.
It is important that the feet do not get off the ground.
With this exercise the muscles of the abdominal area will be worked.
The plank is one of the most complete and beneficial exercises for the back.
2) Front iron
It is an isometric exercise (it has no movement).
Face down, lean on the floor with your forearms and the tips of your feet.
Raise the body, leaving only those four points supported.
It is key that the back is straight and hold the position for twenty (20) seconds.
3) Side plank
On the side, lean on one forearm and on the lateral face of the foot on the same side.
The top foot should be on the other foot.
From this position, rise from the floor (the support will be made on two points only).
Aligning legs, tail, back, shoulders and head, hold that position for fifteen (15) seconds.
Switch to the other side.
Exercises for the posterior area
1) Short swims
Face down, place the balls of the feet on the floor and take off the knees.
Extend your arms forward and come back in a circular way, passing over your head until you come back forward.
2) I push the stone
In the same position as the previous exercise, lie face down, with your head facing the floor.
Bend the elbows close to the back and place the hands at the level of the ear, executing a movement as if a stone were being pushed forward from the head.
Then return to the starting position, bringing the elbows together in the back.
To avoid injuries, the anterior and posterior areas of the back should be exercised.
3) Whims
Face down, knees off the floor and tipped toes.
With the arms extended in front of the body, lift a complete arm and complete leg, but on the opposite side.
That is to say: when the right arm is raised, the left leg is raised.
Repeat on the other side, going down and up.
It is recommended to make a progressive plan. In the first week, three (3) sets of fifteen (15) swims, three (3) sets of fifteen (15) rock push, and three (3) sets of twenty (20) whims. The second week, three (3) series of twenty (20) swims, twenty (20) push the stone and three (3) series of thirty (30) whims. The third week, do four (4) series of twenty (20) swims, four (4) of pushing the stone and four (4) of thirty (30) whims. Fourth week, implement as a circuit: twenty (20) swims, (20) push, thirty (30) whims, one (1) minute break and start over. Thus, four (4) turns.
"Pain is the limit for performing each exercise. It is necessary to differentiate between intense pain due to a pathology and pain or discomfort due to lack of training in a certain area. When there is pain, it is a sign that you have to stop," he points out. Carina Carluccio, teacher of Integral Yoga (covers several schools), gymnastics and Pilates.
