The posture that we adopt in our daily practice depends to a great extent on the strengthening of the tonic or postural muscles, of the band tension, of the plantar support or of the foot and of the vestibular system of the ear, which cooperates to a great extent in balance. However, if all of this sounds Chinese to your ears, we can sum it up in a simpler sentence: In addition to regular exercise, we should avoid a sedentary lifestyle if we want to improve our posture
And it is the lack of physical activity and movement is the cause of much of the back pain and joints we experience. That’s why, for counteract the sedentary lifestyle we lead, we should, according to experts, incorporate a stretching exercise into our daily life.
We can make them at home, it won’t take long and It helps us avoid a bulging belly, looks elegant and reduces the risk of frequent painA few days ago, supermodel Sara Sampaio showed us her importance in a video in which even she herself is disadvantaged when she is unaware of her own body.
Lower trapezius activation
The people who report discomfort in the neck and cervical spine they must descend the scapulae and activate their lower trapezius, although in many cases they cannot feel this musculature. This exercise is an excellent option in these cases and doing it daily can be a great help in relieving pain.
Curl Jefferson
If you sit a lot, it is normal to feel pain when you lean forward. This is because when we take this step we get the column from the degrees of movement that it is used to
While the Jefferson curl is controversial, it is a very interesting exercise for reducing the sensitivity of our lumbar spine when bending. Although weight is used in the sample video, when performing this exercise you don’t have to worry so much about this aspect as going about bending vertebra to swirl the spine, from the cervical to the lumbar.
Dissociation of the three lumbar hinges
In the lumbar spine we have three hinges: dorsolumbar, third lumbar and sacral hinge. The one we move most often is the last, with poor mobility in the other two. Our attitude can improve when we learn that Move all column segments correctly and to properly dissociate the structures involved.
Downward Facing Dog Pose or Adho Mukha Svanasana
This yoga posture is one of the best known and helps us to stretch our entire back chain, from the calves to our lumbar spine. It is a semi-investment attitude in which the head is level with the feet
The key is to point our tailbone up while pushing the floor with our hands. We must feel that our spine is lengthening and we want to increase the space between vertebrae and vertebrae.
Mobilization of the thoracic spine
It is common to consider that a hump posture is the cause of neck, shoulder or upper back pain in general. Actually in the scientific literature there is no relationship between the posture of the spine and any of these pains
However, where there is a relationship is between the posture or mobility of the thoracic spine and the range of motion of the shoulder. People with more dorsal spine extension capacity have greater mobility in the shoulder which can prevent pathologies in this joint and improve the quality of movement.
Lumbar spine rotation with fixed thoracic spine
The spine remains firm and static on the floor while the legs cause the rotation relative to the spine. This thoracic rotational movement can be performed by keeping the lower body fixed and immobile, but in this option suggested by the V expertsitonic use one foam roller between our knees (to keep both hips parallel to each other) It will make the task easier, as it is the weight of your legs that will allow you to perform the rotation with almost no effort.
Mobilization and stabilization of the shoulder
When we perform movements with the shoulder, especially overhead, we need some muscles to stabilize, while others mobilizeThis requires correct timing.
This exercise combines a scapular retraction and an external rotation with a 90 degree abduction. You can continue doing an elbow extension as if you were one Press overhead. Everything without letting go of the rubber at any time
Cat-camel or cat-camel
A simple exercise that we can practice to stretch and work the muscles of our lumbar area the mobility of our thoracic spine or upper backControlling the breath plays an important role as we must synchronize it with the two phases of the exercise.
As well as while bending we tilt our hips back and combine this with a pelvic retro versionwe will stretch the lumbar spine in a more accentuated way.
Multifid activation
The main function of the multifid is to stabilize the spine. In people who sit a lot or even in people with episodes of low back pain these muscles can atrophy.
Performing this exercise daily can relieve pain as well maintain good mobility in every segment of the spine
Bird dog the Stuart McGill
One of the exercises suggested by back specialist Stuart McGill rehabilitation and pain of the lumbar spine is the bird dog. During this exercise, it is important to keep both your shoulders and hips parallel to each other.
You should also try to lengthen your body instead of lifting your hands or feet very high. The idea is try to reach as far as possible with the tips of your limbs.
Photos | @ikeaspain.