5 yoga exercises for back stiffness

adho-mukha-svanasana yoga exercise

5 yoga exercises for back stiffness


Are you bothered with back stiffness? Here are 5 Yoga Exercises that can help you increase your back motion and reduce back stiffness. Feel free to share with someone with back pain.

 

Yoga and yoga exercises can be useful when it comes to relaxing in tight muscles and muscles. Most of us sit too much in everyday life and it causes the muscles in the back, hip, back of thighs and seat to become too tight. Regular stretching can be a good measure to counteract stiff muscles and stiff joints. We recommend that these exercises be done together these strength exercises for the hip og back for maximum power.

 

1. Marjariasana Bitilasana (Cat camel exercise)

Cat camel exercise

The cat camel exercise is a nice and nice mobilization exercise that gives more movement to the entire spine. It stretches and gives more flexibility to the back, chest and neck. It is a fantastic exercise for those who need to loosen stiffness in the neck and back. Start standing on all fours, then lower your back slowly to the floor before slowly, but firmly pushing your back toward the ceiling. Repeat the exercise for 8-10 reps over 3-4 sets.

 

2. Uttana Shishosana (Yoga position for stretching the entire spine)

Frog position - yoga

A yoga position that stretches the entire back from the lower part all the way up to the transition to the neck - muscles that we all know can be difficult to stretch in a good way. It stretches and gives more flexibility to both the lower and upper back. Stand on your knees and let your body fall forward with outstretched arms as shown in the picture - make sure you do this in a controlled, calm motion. Find the position where it stretches easily and hold for 30 seconds before repeating over 3-4 sets.

 

3. Urdhvamukhasvanasana (Scouting dog position)


scouting dog position

This yoga position opens up the chest, stretches the abdominal muscles and activates the back in a good way. Start by lying flat on the floor with your palms down the floor approximately in the middle of the ribs. Then pull your legs together and press the top of your feet pressed against the floor - at the same time use the force from your back, not your hands, to lift your chest off the floor - you should feel that it stretches slightly in the back - make sure you do not take in too much . Keep your legs straight and hold the position for 5 to 10 deep breaths. Repeat as many times as you think is necessary.

 

4. Ardha Matsyendrasana (Rotational Exercise)

Ardha Back Yoga Exercise

This sitting yoga position provides increased flexibility and movement in the spine and back muscles - also generally recommended for the entire back. It can be a demanding exercise, so do not try this if you do not feel comfortable with the other exercises in the article. Take a deep breath and turn calmly to the side - do not jerk, but rather move very calmly to the side. Hold the position for 7-8 deep breaths and then repeat on the other side.

 

5. Adho Mukha Svanasana (Downward dog position)

adho-mukha-svanasana yoga exercise

Stand on all fours and then raise the seat slowly to the ceiling - until you reach the illustrated position. Hold the position for about 30-60 seconds (or as long as you can) and then slowly lower yourself to the ground again. The exercise activates the right structures and muscles around the shoulders in a good way. Repeat over 4-5 sets.

 

These are fine yoga exercises that should preferably be done daily for maximum effect - but we know that hectic weekdays do not always allow this, so we accept even if you get it done every other day.

 

How often should I do the exercises?

It all depends on you. Find out what works for you in the beginning and build slowly but surely going forward. Remember that exercise can lead to tenderness in the beginning, as you actually gradually break down damaged areas (damaged tissue and scar tissue) and replace it with healthy, functional soft tissue. This can be a time consuming but very rewarding process. If you have a diagnosis, we ask you to ask your clinician if these exercises can be beneficial for you - possibly try yourself very carefully. We otherwise encourage you to be on the move and to go hiking in rough terrain if possible. We also encourage you to check out these strength exercises for the hips.

 

Feel free to share these exercises with colleagues, friends and acquaintances. If you would like the exercises sent as a document with repetitions and the like, we ask you like and get in touch via get Facebook page here (in Danish). If you have any questions, just give it a go Contact us or comment directly in one of our relevant articles for your issue.

 

NEXT PAGE: - Backache? You should know this!

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ALSO TRY: - 5 Good Exercises Against Bad Shoulders

Kneeling push-up

 

Hurt i back og neck? We recommend everyone with back pain to try increased training aimed at the hips and knees as well.

TRY THESE EXERCISES ALSO: - 5 Good Exercises Against Sciatica

Reverse bend backrest

 

What can I do even for muscle and joint pain?

1. General exercise, specific exercise, stretching and activity are recommended, but stay within the pain limit. Two walks a day of 20-40 minutes make good for the whole body and sore muscles.

2. Trigger point / massage balls we strongly recommend - they come in different sizes so you can hit well even on all parts of the body. There is no better self help than this! We recommend the following (click the image below) - which is a complete set of 5 trigger point / massage balls in different sizes:

trigger point balls

3. Training: Specific training with training tricks of various opponents (such as this complete set of 6 knits of different resistance) can help you train strength and function. Knit training often involves more specific training, which in turn can lead to more effective injury prevention and pain reduction.

4. Pain Relief - Cooling: Biofreeze is a natural product that can relieve pain by cooling the area gently. Cooling is especially recommended when the pain is very severe. When they have calmed down then heat treatment is recommended - it is therefore advisable to have both cooling and heating available.

5. Pain Relief - Heating: Warming up tight muscles can increase blood circulation and reduce pain. We recommend the following reusable hot / cold gasket (click here to read more about it) - which can be used both for cooling (can be frozen) and for heating (can be heated in the microwave).

 

Recommended products for pain relief for muscle and joint pain

Biofreeze spray-118Ml-300x300

Biofreeze (Cold / cryotherapy)

purchase now

 

ALSO READ: - 6 Effective Strength Exercises for Sore Knee

6 Strength Exercises for Sore Knees

 

DID YOU KNOW: - Cold treatment can give pain relief to sore joints and muscles? Blue. Biofreeze (you can order it here), which consists mainly of natural products, is a popular product. Contact us today via our Facebook page if you need other recommendations tailored for you.

Cold Treatment

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ALSO READ: - A glass of beer or wine for stronger bones? Yes please!

Beer - Photo Discover

 

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(We attempt to respond to all messages and questions within 24 hours. You choose whether you want answers from a chiropractor, animal chiropractor, physiotherapist, physical therapist with continuing education in therapy, physician or nurse. We can also help you tell you which exercises that fits your problem, help you find recommended therapists, interpret MRI answers and similar issues. Contact us today for a friendly call)

 

Images: Wikimedia Commons 2.0, Creative Commons, Freestockphotos and submitted reader contributions / images.

4 Exercises against Plattfot (Pes planus)

Pes planus

4 Exercises against Plattfot (Pes planus)

Are you bothered with flat arches and weak foot muscles? Here are 4 good exercises that can strengthen your arch, foot muscles and help against flat feet. You can read more about flat feet, also known under medical terms such as pes planus here (in Danish) - to get a better understanding of the condition.

 

Scroll below for to watch two great training videos which can help you strengthen your arches and keep your feet functioning.

 



VIDEO: 6 Exercises against Plantar Fascitt and Foot Pain

Those with flat arches and flat feet are more often prone to plantar fascitis - which is a tendon injury in the tendon plate under your foot. These six exercises help to strengthen your arches, increase local blood circulation and loosen muscle tension in the sole of the foot.

Join our family and subscribe to our YouTube channel for free exercise tips, exercise programs and health knowledge. Welcome!

VIDEO: 10 Strength Exercises for the Hips and Flat Arches

Many people are surprised when we talk about the relationship between hip strength and flat foot. This is because the hips and arch of the feet are among the biggest players when it comes to relieving shock loads when you step on the ground. With flatter foot arches, higher demands are placed on your hips - which thus need to be extra strong to withstand the loads.

 

These ten strength exercises can help you get stronger in the hips while relieving your arches.

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Over time, without proper exercise, and static loading on the feet, the smaller muscles in the foot will become weaker. Since we are no longer bouncing around like when we were children, our feet lose the explosive power they used to have. Therefore, in this article we have focused on exercises that strengthen the arch of the foot and that can reduce ailments and symptoms of flat feet.

 

1. «Toe crunch with towel»

A very good exercise that strengthens the foot blade and foot muscle effectively.

Toe crunch with towel

  • Sit on a chair and place a small towel on the floor in front of you
  • Place the front soccer ball just above the start of the towel closest to you
  • Stretch your toes out and grab the towel with your toes as you pull it towards you - so it curls under your foot
  • Hold towel for 1 second before releasing
  • Release and repeat - until you reach the other side of the towel
  • Alternatively you can do 10 repetitions over 3 sets - preferably daily for best effect.

 

2. Toe lift and heel lift

Toe lift and its lesser known little brother, heel lift, are both exercises that are important for the musculature of the arch and foot. The exercises can be performed on bare ground or in the stairs.

Toe lift and heel lift

Position A: Start with your feet in a neutral position and lift up your toes - while pushing down toward the football.

Position B: Same starting point. Then lift your feet up against your heels - here it may be appropriate to lean against a wall.

- Perform 10 repetitions on both exercises above 3 sets.



 

3. Stretching the Achilles tendon and leg muscles

According to studies, tight Achilles tendons can be a contributing cause of flat arches. It is therefore recommended that you stretch the back of the calf and Achilles daily - where you hold the stretch for 30-60 seconds and repeat over 3 sets. The illustration below is a good way to stretch the back of the leg.

Stretch the back of the leg

 

4. Ballet Foot Exercises

Ballet dancers rely on incredibly well-functioning and strong foot muscles. Therefore, there is a high focus among these practitioners towards strengthening the foot blade and arch.

Seated position

  • Sit on the floor with your legs stretched out in front of you
  • Place the ankle forward and hold for three to five seconds
  • Return to the starting position
  • Then try to just bend your toes and hold the position for three to five seconds

- Repeat the exercise 10 times.

 

Flat foot causes failure of the foot blade

To compensate for this error load, we also strongly recommend that you use a compression sock to provide faster recovery:

 

RELATED PRODUCT / SELF-HELP: - Compression sock

This compression sock is specially designed to provide pressure to the correct points of foot problems. Compression socks can contribute to increased blood circulation and healing in those affected by reduced function in the feet.

purchase now

 

Feel free to share this article with colleagues, friends and acquaintances. If you want articles, exercises or the like sent as a document with repetitions and the like, we ask you like and get in touch via get Facebook page here (in Danish). If you have any questions, just comment directly in the article or to contact us (totally free) - we will do our best to help you.




NEXT PAGE: - Sore foot? You should know this!

Doctor talking to patient

Also read: - 4 Exercises against Plantar Fasciitis

Pain in the heel

 

What can I do even for muscle and joint pain?

1. General exercise, specific exercise, stretching and activity are recommended, but stay within the pain limit. Two walks a day of 20-40 minutes make good for the whole body and sore muscles.

2. Trigger point / massage balls we strongly recommend - they come in different sizes so you can hit well even on all parts of the body. There is no better self help than this! We recommend the following (click the image below) - which is a complete set of 5 trigger point / massage balls in different sizes:

trigger point balls

3. Training: Specific training with training tricks of various opponents (such as this complete set of 6 knits of different resistance) can help you train strength and function. Knit training often involves more specific training, which in turn can lead to more effective injury prevention and pain reduction.

4. Pain Relief - Cooling: Biofreeze is a natural product that can relieve pain by cooling the area gently. Cooling is especially recommended when the pain is very severe. When they have calmed down then heat treatment is recommended - it is therefore advisable to have both cooling and heating available.

5. Pain Relief - Heating: Warming up tight muscles can increase blood circulation and reduce pain. We recommend the following reusable hot / cold gasket (click here to read more about it) - which can be used both for cooling (can be frozen) and for heating (can be heated in the microwave).

 

Recommended products for pain relief for muscle and joint pain

Biofreeze spray-118Ml-300x300

Biofreeze (Cold / cryotherapy)

 

Popular article: - New Alzheimer's treatment restores full memory function!

Alzheimer's disease

 

Also read: - AU! Is it Late Inflammation or Late Injury?

Is it a tendon inflammation or tendon injury?

Also read: - 8 good advice and measures against sciatica and sciatica

Sciatica

 

Also read: - 4 Clothes Exercises against Stiff Back

Stretch of glutes and hamstrings

 

Did you know: - Cold treatment can give pain relief to sore joints and muscles? Blue. Biofreeze (you can order it here), which consists mainly of natural products, is a popular product. Contact us today via our Facebook page if you have questions or need recommendations.

Cold Treatment

 

 

- Do you want more information or have questions? Ask our qualified health care provider directly (free of charge) via oursFacebook Page or via our “ASK - GET ANSWER!"-column.

Ask us - absolutely free!

VONDT.net - Please invite your friends to like our site:

We are one free service where Ola and Kari Nordmann can answer their questions about musculoskeletal health problems - completely anonymously if they want to.

 

 

Please support our work by following us and sharing our articles on social media:

Youtube logo small- Please follow Vondt.net on YOUTUBE

(Follow and comment if you want us to make a video with specific exercises or elaborations for exactly YOUR issues)

facebook logo small- Please follow Vondt.net on FACEBOOK

(We attempt to respond to all messages and questions within 24 hours. You choose whether you want answers from a chiropractor, masseur, physical therapist, physical therapist with continuing education in therapy, physician or nurse. We can also help you tell you which exercises that fits your problem, help you find recommended therapists, interpret MRI answers and similar issues. Contact us today for a friendly call)

 

Photos: Wikimedia Commons 2.0, Creative Commons, Freestockphotos and submitted reader contributions.