Stretching the spine to relieve pain in extension due to the posture of the suit, for example, to increase elasticity, to improve circulation, to reduce stress on the joints, to improve posture and promote good.
These should be progressive and may cause mild discomfort, but in the event of acute pain, known as spinal pain, requiring stretching, exercise should be stopped.
- Before exercise.
- The person should take a hot water bath or put a warm company in the spine.
- Especially if they have pain when spreading.
- So that the muscles are warm and facilitate stretching.
Three examples of stretching exercises for the sound column
These are good stretches to relieve body aches, male and upper extension, which are usually very intense due to day-to-day fatigue, for example.
Stretch 1
Put your hands behind your head and front and back, then, with one hand, I took the right and left side of the head, leaving 30 seconds in each position.
Stretch 2
Leaning on the therapist’s head, held by the therapist’s hands, he takes his head back completely towards them, but in the direction of his head.
Stretch 3
In the same position, the therapist should rotate the patient’s head to one side, staying in that position for 20 seconds, then rotate the head to the other side, repeating the exercise.
They are very good strains to relieve pain that affects the middle area of propagation by immediately relieving symptoms.
Stretch 4
Leaning on your hands and rosettes, try to reach the bar on the right and lift it up, stay in this position for a few seconds, as if you were changing your image.
Stretch 5
Sitting with your legs bent, raise one arm as if moving in the picture and stay in this position for 20 seconds.
Stretch 6
Slightly separate your legs, raise your arms together above your head, tilt your body to the right side, and then stay 30 seconds in each position.
These are excellent stretches to relieve lower back pain that results from tiredness of lifting weights, for example, when boarding.
Stretch 7
Stand still for 20 seconds in the position that changes the image
Stretch 8
With the wheels bent and the parts resting on the ground, I will take a wheel for 30 to 60 seconds, then repeat it with the other wheel and ending with both, as if changing in the image.
Stretch 9
Stay in the position that changes the image for 20 seconds. Then repeat it to me with the other leg.
These stretches can also be included in the shipment, however, there are other stretching exercises that can also be performed at this point to relieve spread pain.
Stretching can be done every day, especially if the person suffers from pain that spreads through him, however, it is important to consult the doctor so that the cause of the pain spreads as it can be by a herniated disk, for example. In this case, the stretching of the spine with herniated disk should also be under the direction of the physical therapist, as they may indicate other stresses depending on the needs of each person.