Content of the Article
The back, especially the lumbar area, is one of the areas that heaps the most stress after hard training. Removing it with gentle stretching is essential to avoid possible injury. With these exercises to relax the back after training, you will protect the muscles of the area preventing discomfort, tugging and painful contractures.
From the neck and cervicals to the lower back and lumbar region? the log, including the back, is the axis of our body. On it depends the balance and the proper anatomical posture. Taking care of your back after exercise is one of the keys to feeling good after training and recovering from intense training. The concrete stretches, based on slow movements, allow the muscles to relax progressively without generating the dreaded stiffness. If you train and finish in such a way that you can't practically stand up straight, you do something wrong.
The exercises to relax your back after training are very simple. They should never be painful and it will only take you a few minutes to make them. These are unloading exercises, designed to suppress the stress piled up along the way and are advisable regardless of the physical exercise you do.
The best stretches to protect your back after training
Relaxing the back or unloading the legs after training helps to release the tension little by little to avoid stiffness and promote circulation and oxygenation of the entire area. That is the purpose of these exercises, which are ideal for watching your back and ensuring that you are in great physical shape in the next session.
1. Knee flexion
Lie on your back on a mat. The secret of this exercise is the right initial posture. Your back should be fully supported on the floor, avoiding any curvature, particularly in the lower back. Supported well, without exerting pressure, bend one leg and hold the knee with both hands. The other leg should remain straight. We insist, when making the movement, that you do not detach hips and lower back. Hold the posture for a few seconds and repeat with your leg. Finish the exercise by holding both knees together. Keep them together and direct them towards your chest, always and in all circumstances without forcing and without separating your back from the mat.
2. The cat
It is the most complete yoga posture to relax the back after training. On a mat, with your knees and palms supported ("four legs"), gently bend your back looking for the concave situation, that is, lower your hips and raise your head. Next, make the opposite movement,"pull" face up your spine, tucking in hips and directing your chin to your chest. Stretch slowly, with breathing. You will appreciate how all the muscles in the area are stretched and your vertebrae look like"repositioning".
3. Oblique and dorsal
On the floor, sit on your heels and bend the log until the abdomen is on your thighs. Stretch your arms out in front of your head without separating them from the ground. Just by holding this posture, the muscles of your back will be released and the accumulated tension will be suppressed. Stretch your arms out to the limit.
4. Lumbar pressure
This is an easy exercise that gives great results in relaxing the back after training and strengthening the lower back to prevent injury. Lie on your back on a mat and rest your heels on a chair with your knees bent. Relax while you exert pressure to hold the lower back firmly to the ground.
Release the tension also piled up in the upper back. Standing up, straight and relaxed, carry one of your arms behind your back. The front of your hand has to be supported at the level of your lower back and it is about stretching your arm from that position (behind your back), just as if you wanted to shake someone's hand. Do it gently, without forcing and repeat the exercise with your other arm.
As a complement to the previous exercise, from exactly the same situation, stretch your arms forward, at chest level. Hold your hands and start a gentle circular movement (without letting go of your hands). Right, up and also left. Repeat face the other side.