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Whether you suffer from back pain or not, I recommend these few exercises to be performed daily.

It takes no more than five minutes and helps prevent or cure pain.

I will constantly defend the idea that in bodybuilding, the most effective exercises are often the simplest.

Indeed, the simple exercises are "natural" and are similar to the movements of everyday life. They help us to live better, without suffering.

Do Simple But Effective Exercises

They teach us to hold ourselves properly. Few people manage to maintain good posture.

Why ? Because good posture requires a strong abdominal strap, and few people make the effort to maintain it.

Let's take a look at how a pre-teen stands. Standing as sitting, his pelvis, his back, his shoulders and his head draw a perfect line.

This is what Alexander calls "primary control" of posture. But this alignment deteriorates during adolescence: with age, low back pain appear.

Our goal is to reconnect with this primary control. Our tools? Simple and natural movements to build muscle while making us more flexible. Let's go !

Standing Station

1. Let's stand up. Let's take a profile in relation to a mirror and let's observe our posture :

- Is she straight?

- Does our pelvis go forward (arched back) or back (round back)?

Let us try to answer these questions, without modifying anything for the moment.

2. Let's try to correct this posture by imagining that your head is hanging from an invisible thread, and that the rest of the body hangs from this thread.

Let's try to find the most perfect foot-hips-back-shoulders alignment possible.

This sometimes involves heavy muscular efforts in the lumbar and abdominals, but it is the price to pay to find an irreproachable posture, without pain and incomparably more aesthetic.

Duration of exercise: 1 min

Good morning

Once our stature is satisfactory, bend the legs very slightly and bring the hands to the temples.

Let us pull the elbows back slightly so that they are in the same plane as our bust.

Be careful not to arch.

Tighten your abdominal strap tightly (abdominals and lumbar muscles) then let us very slowly lean our torso forward:

- Let's check in the mirror that your back is not rounded, which would compromise the success of the exercise.

- In case of pain or if the exercise is too intense in the back, let's stop going down.

- If we can, continue until we have the bust at 45 degrees from the horizontal, even horizontal.

Let's go up slowly exhaling until you stand up, taking care not to arch your back at the end of the movement. Here again, ice cream is our friend!

Depending on the sensations, repeat the movement five to twenty times, over two series.

In addition to building the lower back and abdominal muscles, this exercise works the glutes, back of the thighs and upper back (to keep the elbows pulled back).

Two sets of 5 to 20 repetitions

Duration of exercise: 1 to 3 min

The Standing Gripper

From its Sanskrit name "uttanasana", this exercise allows a stretching of the entire back chain : neck, back, lumbar, buttocks, hamstrings and calves.

It helps relax the muscles used during standing and good morning.

1. Let us resume the standing position as described previously.

2. Let us gently release the cervicals in order to tilt the head forward. Let us relax the top of the spine so as to tilt the shoulders forward, then gradually the middle and finally the lower back. The trunk, head and arms now hang down in front of the thighs.

3. Let's keep the low position for about fifteen seconds.

4. Let us bend the knees slightly then, pushing up on the legs and exhaling, straighten the bottom of the column, then the middle and finally the top.

5. Finally, let's raise our heads vertically. We thus find the standing position. In the ice, let's check that the pelvis, back and shoulders are always correctly placed, without arching.

Repeat this movement twice while holding 15 seconds in the down position

Exercise duration: 1 min

Results

The session is over.

It will have lasted less than 5 minutes and, after three to four days, we will feel certain benefits in our posture.

And above all, any pain will disappear.

Even young and in the prime of life, it is important to invest for the future and to practice these movements at least three times a week.

You will thank me in twenty years!

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Also to discover:

The 7 Best Stretches For Immediate Back Pain Relief.

9 EASY Stretches To Relieve Back Pain And Hip Pain.