Table of contents:
- Safe tips before warming up
- Warm-up movement to prevent back injury
- Foam roller back extension
- Toe touch
- Movement like a cat
- Movement up the stairs
Doing everyday activities can be painful if you have back pain. Many people with back pain also have to spend time each month seeing the doctor for treatment. But complaints of back pain can be prevented before it's too late by making some simple changes in your life. One of them is with the right warm-up movement. Apart from preventing chronic pain, heating is also effective at preventing injury. Check out the guidelines and how to safely warm up the body in this article.
Safe tips before warming up
Before starting to practice warm-up movements for the back or spine, it is important to understand proper posture. You can stretch the spine back, flex it forward, bend it to the left or right and rotate it left or right. You can also stretch your neck and gently roll your lower back back.
But don't force the moves too much, especially if this is your first time. You can judge for yourself how much your spine can tolerate, which is painless.
Warm-up movement to prevent back injury
Foam roller back extension
This heating movement uses a foam roll or can be replaced with a blanket roll.
How to do it: Sit on the mat with your knees bent. Insert the roll of foam directly into your lower back, where your lower ribs are. Get back up and raise your arms up.
Slowly bend back on the foam roll while exhaling. Push your arms back and onto the mat. Repeat this until the foam rolls fit your shoulders. Do this movement twice.
Toe touch
This movement not only helps you prevent back pain, but can also prevent muscle injury in the strained hamstrings.
How to do it: Stand on your feet without locking your knees. Raise your arms over your head and look up. Fold forward and touch your hands on the mat or onto your feet. At the same time, push your hips back and make your weight rest on your heels. If you feel you can't reach the mat or lower, slowly bend your knees. Repeat this movement about 15 times.
Movement like a cat
How to do it: take a cat-like position, push your back up while inhaling through your nose. then lower your back while exhaling through your mouth. Repeat this movement 10 times.
Movement up the stairs
This movement is done by raising your hands as if you were climbing a ladder. This movement will train your back to bend from the right side to the left.
How to do it: stand straight and raise your hands up. Reach out with your arms one by one as if reaching for something. Do this movement over and over and achieve a higher reach. Repeat this movement 10 times for each arm.
