That a strong body can help pain in middle of back, know, readers of this section. In February, we presented here the "bridge". An Exercise that mobilizes the spine and the muscles of the back strengthens. Now the increase: With the "Arm and leg raises in the Four point kneeling" strengthen your torso, back, Buttocks and leg muscles. The balance additionally improves the body's stability. A real full body exercise. Ideal for people with little time.
exercise description: to kneel on the floor and place the hands (use). The arms slightly bent, hands under the shoulders. Position your knees hip width apart. Head in extension of the spine, the view to the ground. Stretch the right Arm forward and left leg backwards. Hold this Position for approximately 10 seconds. Then switch the side. Note: No hollow back, tense your abdominal muscles. The outstretched arms and legs forming with the body a line. Your hips and upper body during the Exercise, a stable and parallel to the ground.
reps: 8-12 times per side; 3 series.
Difficult execution: Pull back the elbow and the opposite knee forward. Position short hold, and then go back into the stretch.
Simplified version: less time, less reps.
In this section, we introduce until the spring Exercises you can do at home or on the go. Advice: Flavian Bold, sports instructor at Pro Senectute Switzerland.
Created: 04.03.2019, 12:37 PM