Main Muscles Affected
- Back
Workout difficulty
Easy
To prevent back pain, in addition to performing muscle strengthening exercises, it is also important to practice stretching exercises to relieve excess tension. Stretching prevents injuries, increases flexibility, reduces muscle trauma and lubricates connective tissues. Before performing stretching exercises it is good to do a few minutes of warm-up, which can be global (with movements useful to raise body temperature) or joint (with the execution of rotational movements). While stretching it is necessary to hold the diaphragm el "soft abdomen and breathe quietly. Better to inhale the air from the nose (to have the right humidity) and exhale it again from the nose or mouth. You inhale during the stretching phase (which must last about 5-8 seconds), you exhale when you reach the maximum point and then you continue to breathe calmly, staying in the stretch for 10-15 "; it is advisable not to exceed 30 "between the stretching phase and reaching the maximum extension.
NOTE:
- Level: 2
- Equipment: mat, ball
- Perform 2/3 rounds every other day
- Lateral back warming
- Lateral back stretch
- Central back warming
- Middle back stretch
- Lower back warm up
- Lower back stretch
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