has done Since the man from the Four point kneeling to the two-legged, makes him to create a weak spot: the back. According to the "back of report" of the Swiss League against Rheumatism a suffering today, 80 percent of 15 - to 74-Year-old at least - or even several times a week to back pain. However, but do something. An ideal Exercise for this is the "bridge in a supine position is": it mobilizes the spine and strengthens the back, Buttocks and rear thigh muscles.
exercise description: lie with your back on the floor. Set your feet hip width apart, parallel and as close as possible to the Buttocks on the floor. The arms are relaxed with palms down beside the body on the floor. Keep the hull stable, shoulders and neck stay relaxed. Press the heels to the ground, margins of abdominal and buttocks muscles and lift the pelvis, without having to go into a hollow back, from the ground. This Position should be kept short. Now lower the pelvis and a forward just before contact with the ground, the next exercise repetition. Between the repetitions there is no relaxation phase.
reps: 8 to 12 times. Then, if possible, two more series.
Difficult execution: More reps. The Ball (or cloth) between the knee clamps and presses. Arms on the torso fold, heels lift off the floor.
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: 11.02.2019, 15:53 PM