A Less Painful Back with the "Good Morning".
Do you have back pain?
Here is an extremely simple and effective exercise that can be done anywhere that will relieve your back pain.
It will build you a muscular back and improve your posture.
But above all, it will make your low back pain and other back pain disappear. You are ready ? Let's go !
Starting position
Upright, knees slightly bent.
The bust islaw, horizontal gaze.
Place your fingers on the temples. Elbows should be pulled back so that the arms are in the frontal plane (if you were with your back against a wall, your occiput, shoulders and elbows should touch it).
Performing the exercise
1. As you move your butt back, lean your bust forward. Movement by hips. The back remains straight.
2. Take it down until it is horizontal. If this position is not possible for you, stop the front descent (at 45 degrees or even less).
3. By contracting the abs, go back up to the starting position.
Recomendations
It is fundamental to keep a alignment solid head-trunk-pelvis.
The back should neither arch nor arch. It is therefore important to properly contract the lumbars in the low position, because this is where the back tends to arch.
When standing, the opposite problem occurs: you have to tighten your abdominals so as not to arch your back.
With fatigue, the elbows tend to move forward: so remember to maintain their position throughout the execution of the movement by soliciting the upper back. This will prevent you from rounding your upper back.
The angle formed by the knees is fixed once and for all in the starting position. It must be kept constant. The legs should not move throughout the movement.
Rhythm and repetitions
Perform the exercise slowly once to check that all the recommendations are taken into account.
Depending on your form, perform between 3 and 20 repetitions, over 2 to 5 sets. Recover thirty seconds between sets.
Variants
It is possible to intensify the exercise by stretching out my arms above my head. Maintaining the alignment of the arms with the trunk involves more work on the upper back. As the lever is greater, the lumbar muscles also provide greater effort.
Benefits
the good morning is a great exercise for building your entire back. It therefore improves posture.
It is an exercise that I recommend particularly to people suffering from low back pain and wishing to calm their pain in a healthy and lasting way.
Your turn...
Have you tried this exercise to relieve your back pain? Let us know your feelings, good or bad, in the comments. We can't wait to hear from you!
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Also to discover:
Sore Lower Back? Here's How To Stop Pain When You Sit All Day.
6 Essential Tips To Stop Having Back Pain At The Office.
