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. 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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Beer - Photo Discover

 

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

6 abdominal exercises for better and stronger side muscles

Side crunch for stomach 750px

6 abdominal exercises for better and stronger side muscles


6 abdominal exercises that work out deeply side abdominal og the oblique abdominal muscles (musculus obliquus abdominis) - which gives increased muscle mass, tone og lateral stability.

 

It can be difficult to train the oblique abdominal muscles, often you can get stuck in the same abdominal exercises and thus struggle to build muscle mass, increase muscle definition and improve core stability to the optimum. With core stability we refer to the deep muscles that form the basis for the internal stability around the abdomen and lower back. In this article we have focused on how you can get even more out of your strength exercises for the abdomen and deep core by focusing more focus on the muscles in the side abdomen and oblique abdominal muscles.

 

Petter Northug - Photo Wikimedia

- Particularly suitable for athletes and those who want to take the abdominal muscles to a new level

Athletes, such as within athletics, turnsoccer, handball og Cross Country, places incredibly high demands on their muscles - then it is important that you have as many muscles to play on as possible. If you have excellent strength in the rectus abdominis (the straight abdominal muscles) then this is fantastic for the back and stomach, but you can get even better function and stability by training the sloping muscles called musculus obliquus externus abdominis (the oblique side abdominal muscles) and the underlying musculus obliquus internus abdominis plus transverse abdominis (the inner cross muscle). These 3 mentioned muscles often requires a little extra attention and specific training to maximize performance. Keep in mind that if you have an existing diagnosis, it may be helpful to consult with your clinician before trying these exercises.

 

- The 4 main muscles in the abdomen and the anatomy of the abdominal muscles

A little quick refreshment of the abdominal muscle and how it is composed:

Stomach Muscle - Photo Wikimedia

In the picture we see the 4 main muscles which constitutes the abdominal muscles. In Norwegian these are called transverse abdominis (transverse abdominis in English), musculus obliquus internus abdominis (internal abdominal oblique in English), musculus obliquus externus abdominis (external abdominal oblique in English) and rectus muscle.

 

Transverse abdominis: The innermost layer of the abdominal muscles. The main function is contraction of the inner core and deep back stability. When lifting strength and the like, you pull this muscle the same involuntarily - and to form a more visual picture of what it does, you can think of it as the body's "natural belly belt". And studies have shown that it can limit vertical pressure on the intervertebral discs (the soft discs between the vertebrae) by up to 40%.  (1) Thus, it can be concluded that lack of strength / activity in this deep core muscle increases the risk of back injuries due to heavier lifting and heavy work.

Muscle obliquus internus abdominis: Sits outside the transverse abdominis. Contributes to normal breathing function as an antagonist to the diaphragm when we exhale. It otherwise acts as an ipsilateral rotational muscle (it rotates on the same side as it is located) and cooperates with the obliquus externus to bring about this rotational movement.

Muscle obliquus externus abdominis: Contributes, along with the obliquus internus, to abdominal and chest rotational movement. By contraction, it also increases the internal abdominal pressure (intra-abdominal pressure) which provides a stabilizing effect for the spine and core.

Rectus abdominis: This is the muscles that sit in the front, and which can make up the sought-after "six-pack". The rectus abdominis is an important postural muscle that contributes to forward flexion (flexion of the lower back, as seen in a "crunch sit-up") and which is also important for exhalation - this in combination with the fact that it stabilizes the lower back by helping to regulate abdominal pressure.

 

1. Horizontal throwdowns (with training partner)

Play throwdown with training partner 400px

This exercise can only be performed with a training partner. It is performed by the person who is to do the exercise lying on his back on the ground - and holding around the ankles of his training partner who then stands approximately over the face of the person on the ground. The exercise is performed by lifting the legs up to 90 degrees, before the training partner pushes them down at an angle (changes direction every other time) - this is a variant of straight throwdowns that are more aimed at the oblique muscles. Do not push too hard on the legs, the exercise is heavy enough anyway. Performed above 8-10 repetitions with 3-4 sets.

 

 

2. Reversed bevel rotation pull with cable or workout

This exercise is exercising obliquus musculature with resistance, which gives extra good results due to the weight resistance. You need one training tram or one cable apparatus (as they have at the gym) to perform this exercise.

note: In this picture, the exercise is performed with a little too much rotation in the upper body, and the gaze must also be kept straight ahead - this in order to best stabilize the core and back when you perform the exercise.

Reversed bevel rotation pull with cable or workout

The starting position is with slightly bent knees while you hold the handle and look straight ahead. Then pull your arms over your body and up towards the ceiling when you get up - and pull the handle up to the opposite side, approximately at shoulder height. Then slowly lower the handle to the starting position. Remember to lock your abdomen and back when performing the exercises ("abdominal brace principle"), to avoid strain injuries. Perform the exercise with 3-4 sets with 8-10 repetitions.

 

3. Hanging obliquus kneecap

Hanging squats are heavy, but give excellent results. By pulling the knees towards the lower body, hanging in a suspension device or the like, then you get more focus on the lower abdominal muscles - and when you put in a small rotation, you also get to train quite intensely against the obliquus abdominal muscles. Carried out every other page above 10 - 12 repetitions through 3 - 4 sets.

Hanging knee bend with rotation

 

4. Landscape, cycling side crunch

Side crunch for stomach 750px

A classic exercise when it comes to activating and strengthening lateral abdominal muscles. Performed from a supine position. Let the chest bend upwards and seek the opposite leg. Repeat for opposite leg afterwards. Performed above 10 - 15 repetitions over 3 - 4 sets.

 

5. Kneeling rotational medicine ball throw

Kneeling medicine ball throw with rotation

This exercise requires a training partner. The exercise is performed by standing away from the partner with a light squat and good posture - here it is very important to tighten the core muscles when you throw / center the ball backwards to avoid injuries - then throw the ball backwards to your partner who receives the ball in same starting position as you. Then change sides. Performed above 8 - 10 repetitions with 3 sets.

 

6. Pull-down in cable device with rotation

Pull down the appliance

We're back in the cable car at the gym. The exercise is performed in a kneeling position. Pull the handle down towards the ground in front of you and let the body go in a very light rotation - do this on every other side to activate and strengthen the side muscles in an effective way. This is an advanced exercise and correct execution is very important - we therefore recommend that you let a training partner observe how you perform the exercise. Performed with 8 - 10 repetitions over 3 - 4 sets.

 

 

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.

 

Backache? Did you know that back pain can be aggravated by a lack of strength in the abdomen or hip muscles? We recommend everyone with back pain to try increased training aimed at the hips and knees as well.

 

Try these too: - 6 Strength Exercises for Stronger Hips

Hip Training

 

What can I do even against 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 in 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

 


 

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

Alzheimer's disease

Also read: - A glass of beer or wine for stronger bones? Yes please!

Beer - Photo Discover

 

- Do you want more information or have questions? Ask qualified health care professionals directly through ours Facebook Page.

 

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Exercise for the chest and between the shoulder blades

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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)

 

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

 

Sources:

  1. Hodges PW, Richardson CA, Contraction of the Abdominal Muscles Associated With Movement of the Lower Limb. Physical Therapy. Vol. 77 February 2. (PubMed)