When his back is sensitive, it is better to avoid certain movements. Here is a specific program to tone your body by working the key points of your back. To make at least 3 times per week for 2 months. 2 times per week in maintenance.
Exercise 1
Lie back, pelvis tight against the floor. Lift one leg at right angle and stretch it to you in little spurts, without bending, using a rope (or a belt, scarf ...) slid under the ball of the foot. Breathe slowly.
A dozen times on each side
A dozen times on each side
Exercise 2
Position yourself against a wall, pelvis tilted slightly backward (your pubic must back).
Breathing in, tuck your chin slightly and raise your arm against the wall, stretch them tight, you should feel your back any longer. 3 times
Breathing in, tuck your chin slightly and raise your arm against the wall, stretch them tight, you should feel your back any longer. 3 times
Exercise 3
Lie on the floor now. Place the legs together to 90 °, inspiring, lift the chest while stretching your arms in front of you. Be careful to contract your abs pulling in the stomach. Breathe regularly. 10 times
Tip
To strengthen your back, remember these three rules: relax the legs, stretch the spine, strengthen abdominal muscles. These exercises emphasize three points for a dorsal muscles in great shape!
