Qto get rid of the everyday painswhich is created mainly due to poor body posture, is not always easy and often requires the input of experts.
However, if your condition does not require the advice of a health professional and you want to improve your posture, get rid of the tightness you may feel after a tiring day at work and increase your mobility with the following exercises, recommended by gymnast Kristina Centenari on today.com, maybe they will help you.
“THE Mobility is the essence of how well our joints function both in terms of range of motion and strength. A person with good mobility will be stronger in different and difficult movements. Even if you go for a walk, you need to prepare your body in advance with certain exercises.
Doing mobility exercises before walking is important to prepare the body for all the functions required for walking, but also for daily movement.”says the midsection specialist and shares two exercises that contribute to better mobility and reduce back pain.
The exercise you should do before walking
The gymnast suggested ankle CAR, an acronym for the phrase controlled articular rotation, which refers to a full circular motion of the ankle.
The first step to doing an ankle CAR is to sit on the floor, then lift your right leg off the ground and pull it towards your chest using both hands to hold your knee so that your sole remains in the air.
Slowly make a circle by rotating your ankle in one direction for 30 seconds. Then change direction for another 30 seconds. Repeat on the other leg.
Exercise to beat back pain
If you have a sedentary job or follow an active routine gymnastics – you will likely feel tight in your hips and as a result lower back pain. Mobility exercises are a great way to relax the point and release some pressure on your lower back.
One of the exercises that contribute to this is, according to the gymnast, the 90-90 stretch. “This one move can really help relieve any lower back pain,” saying.
To do this exercise, sit on the floor again. Bend your right leg forward 90 degrees. Your left leg should be behind you, also bent 90 degrees. Slowly raise your upper body, take a deep breath, slowly extend your knee and hold for a few seconds before returning to the knee. Repeat this stretch for 90 seconds before switching to the other side.