You are Back You can end up very tired after a stressful day. Muscles get tense and at bedtime you can’t rest. If you feel that this is what happened to you, you can choose to perform these four exercise before you go to sleep and rest The Back.
If you have a need to rest is yours Back And you no longer know who to consult, you have to try some basic moves in which you don’t need expensive materials or a long time. In fact, you can do it before you go to bed.
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knees to chest
NS rest The Back with this Playing sports You should lie on your back and bend your knees to your chest, being careful not to separate them. You can help yourself with your hands to hold it. Stay in this position for 30 seconds and extend it again.
twist with knees
Again with your entire body on the bed, bend your knees and move them to the side as if they were in one block. Make sure to be Back Do not lift off the ground. After staying there 15 seconds, switch sides.
Quadrupedal stretch
else Playing sports NS rest The Back It consists in placing your face down in a quadrilateral position, that is, lying on your knees and hands. From there, push your lower back and stomach toward the floor with your shoulders raised. Then do the reverse movement. You can repeat this Playing sports about 10 times.
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shoulder lift
Also known as “I don’t care”, this Playing sports It’s perfect for rest The Back. It basically consists of lifting your shoulders up and down in circular motions back and then forward. Repeat this for 30 seconds to relieve tension.
Always remember to get a medical exam before you start doing physical exercise or strength training. Also consult a professional who supervises and monitors your routine.
