Experts believe that exercising the lower back will give the trainee core strength; which is like a foundation is to a house. Building raw core power will help you in whatever psychical programs you are involved in. The more carefully you study the proper technique behind each and every individual exercise, the chance you have injuring your back or ripping a muscle.
[contentblock id=1 img=adsense.png]
The Plank
This exercise is suitable for any kind of training regiment. It is more of a stretch and it does not enhance the strength of the practitioner. On the other hand it give beginners a crash course in endurance. Assume the standard push-up position, but instead of resting on your hands you will be using your elbows instead. Your arms should be bent at an exact 90-degree angle and in line with your shoulders, and your body should be straight, with no tension going to your lower back just yet. The idea is to assume this position for as long as possible. If you have done the exercise right, you should be able to rest a plank on your body and would fit perfectly along the straight shape of the body.
The Superman
Another quality core-builder for building all body strength, improving endurance and preparing the muscles for more arduous exercises. We begin by laying on our stomaches; having both our fingers and toes pointing upward – much like Superman in flight. Hold this position as long you can; making sure to make at least 3 sets before moving on to the next exercise. But as soon as you feel pain on any part of your back, stop training immediately!
The Cobra
Practiced by the ancient yogi deep in the darkest jungles of India, this exercise is perfect for relaxing back pain like no other. You begin by laying on your stomach, hand neatly folded next to the body. Now, try to touch the sky, rolling your torso using only your lower back muscles. Hold this position anywhere from 10 to 50 second, and do no more than 3 sets per session. Beware that if you overdo this exercise, you can end if in quite the predicament.
LBRS
Otherwise known as a “lower-back-rotational-stretch”, this exercise is very good for people who had suffered nasty lower-back or stomach injuries and have finished their rehabilitation treatment. Consult your doctor before practicing any of these exercises or risk injury. Start by laying on your back, with you knees bent at a 30-degree angle and feet touching the ground. Your shoulders should be firmly pinned to the ground. Now, twist your abdomen, placing your legs on one side of your body. Then going from there do the same thing, only in the opposite direction. Do this for about 5 minutes.
Variation – LBFE
A variation of this exercise exists to further improve on the basic muscle groups. Take the same position you did when you were doing the lower-back-rotational-stretch, only this time keep your hands on your belly. Your knees should be bent at 30-angel with your feet touching the floor. Now gently raise your lower back without raising any other part of your body. You should feel the tension going through your waist and abdomen. Again, don’t push yourself too hard and do as much as you can without going overboard.
Author Bio: Connie Jameson loves to write about health, healthy living and fitness. She works as a manager of http://www.bestcleanerslondon.co.uk/n11-carpet-cleaning-new-southgate/ and when she has free time she is in the gum.
