Bodybuilding

12 Best Lumbar Exercises

The lumbar is a region that suffers from the execution of numerous movements, but few people recognize that they can opt for specific lumbar exercises that contribute to the strengthening of the body region.

Below you will understand a little more about the importance of concentration of movements and still know the best exercises for lumbar, thus ensuring that your body remains strong.

What are they for?

Do not think that lumbar exercises can only help in strengthening, quite the contrary. If you adopt a good series of exercise routines, you can count on this extra help to also reduce pain in the area, also reducing stiffness, pain and tension.

It is worth noting that these exercises should be performed under the supervision of a physical therapist, specialist or physical educator, so that you can count on a greater safety when stretching, strengthening and mobilizing the lower back.

Medical advice is not only recommended during practice, but especially before starting this regular routine. If you feel discomfort, you should immediately stop the movement.

1. Column elbow

Starting position:

  • Stand four, with knees under hips and hands under shoulders;
  • Keep your neck elongated and shoulders back, not locking elbows;
  • Do not force your lower back.

Movement:

  • Slowly steer your lower back;
  • Maintain the natural curve of the spine;
  • Hold the stretch with a deep breath until you return to the starting position;
  • Repeat 8 to 10 times.

Tips:

  • Avoid sitting on your heels if you have a knee problem;
  • Ensure correct positioning with the aid of a mirror;
  • Just stretch as far as you feel comfortable.

2. Knee bearing

Starting position:

  • Lie on your back;
  • Place a small flat pillow or a book under your head;
  • Keep your knees bent and together;
  • Keep your upper body relaxed.

Movement:

  • Roll your knees to one side, followed by your pelvis, keeping your shoulders flat on the floor;
  • Hold the stretch with a deep breath and return to the starting position;
  • Repeat 8 to 10 times, alternating sides.

Tips:

  • Just move while you're comfortable;
  • Place a pillow between your knees for extra comfort.

3. Extension

Starting position:

  • Lie down on your belly, stand on your elbows, lengthening the spine;
  • Keep shoulders back and neck long.

Movement:

  • Keep your neck elongated and arch your back up, pushing down with your hands;
  • You should feel a gentle stretching in the belly muscles;
  • Breathe in and hold for five to 10 seconds. Return to the starting position;
  • Repeat eight to 10 times.

Tips:

  • Do not bend the neck back;
  • Keep your hips firm.

4. Deep Abdominal Strength

This exercise can help strengthen the deep supporting muscles around the spine.

Starting position:

  • Lie on your back;
  • Place a small pillow or book under your head;
  • Flex your knees and keep your feet straight and hip width apart;
  • Keep your upper body relaxed.

Movement:

  • When exhaling, watch out for lower pelvis and lower abdominal muscles, try to contract them;
  • Keep this contraction smooth, watching for the breath and also for the contraction of your abdomen for five to 10 breaths, then relaxing;
  • Repeat five times.

Tips:

  • This is an exercise that should be done slowly, smoothly from the lower abdominal region. Do not pull these muscles, do not use more than 25% of your maximum strength;
  • Be sure not to leave your neck, shoulders and legs tense.

5. Inclination of the pelvic region

This exercise may aid in stretching and strengthening the lower back.

Starting position:

  • Lie on your back;
  • Place a small pillow or book under your head;
  • Flex your knees and keep your feet straight and hip width apart;
  • Keep your upper body relaxed.

Movement:

  • Keep your body parallel to the floor and contract the muscles of the abdomen;
  • Now elevate the pelvic region, keeping your heels on the floor until you feel a gentle arch in your lower back, feeling your back muscles contracting and returning to the starting position;
  • Repeat 10 to 15 times, tilting the pelvis back and forth in a slow rocking motion.

Tips:

  • Keep your deep abdominal muscles working throughout.
  • Do not press down through the neck, shoulders or feet.

6. Leg Bending

Starting Position:

  • Lie on your back with your knees bent and feet flat on the floor.

Movement:

  • With both hands, pull one knee and press it to your chest;
  • Hold for 15 to 30 seconds;
  • Return to the starting position and repeat with the other leg;
  • Return to the starting position and repeat with both legs at the same time;
  • Repeat each movement 2 to 3 times, preferably once in the morning and again at night.

7. Exercise in the

chair Starting position:

  • Sit in a chair with no arms or a backrest.

Movement:

  • Cross the right leg over the left leg;
  • Supporting the left elbow against the outside of your right knee, rotate the body to the opposite region;
  • Hold for 10 seconds;
  • Repeat the movements with the opposite side;
  • Repeat this movement three to five times on each side twice a day.

8. Lumbar Relaxation Exercise

Starting Position:

  • Sit in a chair with no arms or a stool;
  • Maintain good posture, pull shoulder blades;
  • Stay in position for five seconds and relax;
  • Repeat three to five times, twice a day.

9. Hamstring Stretches

Starting Position:

  • Lie on your back and bend one knee.

Movement:

  • Use a towel to control the sole of your foot;
  • Stretch the knee and slowly pull the towel;
  • You should feel a gentle stretching down the back of your leg;
  • Hold for at least 15 to 30 seconds;
  • Do 2 to 4 times for each leg.

10. Isometric squat against the wall

Starting position:

  • Position yourself near or against a wall.

Movement:

  • Stand from 10 to 12 inches from the wall, then tilt back until you feel your back against the wall;
  • Slowly slide down until knees are slightly bent, pressing your back against the wall;
  • Hold for at least 10 seconds, then carefully slide until you stand up again;
  • Repeat 8 to 12 times.

11. Isometric board

Starting position:

  • Lie down on your belly with your hands under your shoulders.

Movement:

  • Use your hands so that your shoulders start to lift off the floor;
  • If it is comfortable for you, place your elbows on the floor directly under your shoulders and hold that position for a few seconds.

12. Leg Bending

Starting Position:

  • Use your hands and knees as supports and tighten the adobe muscles;
  • Lift and extend one leg behind you;
  • Maintain hips level;
  • Hold for 5 seconds, then switch to the other leg. Repeat 8 to 12 times for each leg, and try to increase the length of stay in position;
  • Try to raise and extend the opposing arm securely for each repetition;
  • Only raise your arms and legs to the height where the lumbar position can be maintained.

These are one of the lumbar exercises that are a great way to learn how to stabilize the lower back during the movement of the arms and legs. When doing this exercise, do not let the lower back muscles in position bothers you.

What lumbar exercises do you have the habit of doing frequently? Do you have many back pains? Were these exercises passed and given by a professional? Comment below!

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