4 movements with the ball to help relieve back pain for office women

4 movements with the ball to help relieve back pain for office women
There are many causes of back pain in office women: wrong posture, not sitting upright, sitting for too long, sedentary; pelvic-lumbar instability; uncomfortable seats; Or maybe it’s because the gym is not done properly. Regardless of the cause, back pain also causes a lot of trouble for women, reducing the quality of life.

The balance ball is a versatile exercise tool in sports (yoga, pilates) and is extremely supportive in exercises to treat back pain, and at the same time increases the strength of the central muscle group (including back muscles, muscles of the back, core muscles, etc.) abdomen, intercostal muscles, glutes). Beautiful Online introduces 4 simple movements with a balance ball to help relieve back pain and improve your posture. 1. Back extension exercise: Exercises that target the core muscle group will strengthen the back and improve posture. Step 1: Place your belly on the balance ball and keep your balance by extending your legs, toes on the floor. Step 2: Put your hands in front of you, cup your fists, thumbs out to the sides. Step 3: Inhale, when exhaling slowly raise the upper body as high as possible, chest lift off the ball, lift arms wide. Inhale and slowly lower your body back to the starting position. Pay attention to breathing evenly, deeply, slowly to promote muscle groups to work more effectively. Do this exercise 15 times in a row. 2. Superman exercises with the ball: Your entire back will be really burned after this exercise. Step 1: Lie on your stomach, use your feet to hold the ball. Squeeze your abs, bring your hands out in front of you. Step 2: Inhale, hold the ball tight, and raise your knees, abs, and arms overhead. Hold this position for 10 seconds and then slowly release your body back to the starting position. Repeat this movement 10 times in a row. 3. Upper back exercises: The exercise helps to expand the chest, exercises the shoulder and upper back muscles very effectively. Step 1: Put your belly on the ball, keep your balance by spreading your legs wide, straighten your legs, and touch the ground with your toes. Step 2: Bend your elbows, gently bring your hands behind your head, interlaced hands. Keep your fingers and arms tight and avoid letting your arms hang over your head. Step 3: Inhale. As you exhale, try to lift your upper body as high as possible. Inhale and slowly lower your body back to the starting position. Pay attention to perform the exercise slowly, slowly to promote effective muscle groups
than. Perform 15 times in a row/exercise. 4. Cross-balancing exercise on the ball: This exercise will stimulate many muscle groups and increase your balance. Step 1: Place your belly on the ball, balance by using your hands to support the ground at shoulder height, feet shoulder width apart. Step 2: Simultaneously raise the right hand and left leg, keep the arm and leg straight for 2 seconds and then slowly lower back to the original position. Do the same with the left hand and right foot. Try to perform rhythmically and slowly, keeping your body as balanced on the ball as possible by squeezing your abs, glutes, and thighs. Repeat this movement 20 times, alternating between sides. Posts: Beautiful Lifestyle