THe strengthens the core muscles involved in “anti-extension”, the movements that resist the extension of the lower back. This applies to everyone who works at a desk. It uses all your abdominal muscles, but it also works on your legs, gluteal muscles (buttocks), and shoulders. The important thing is to align your hips with the rest of your body. Do not drop them towards the floor or stick them out towards the ceiling. It’s easy to say.
a) Start from the kneeling position and enter the position of the forearm board. Bend your elbows parallel to the floor and flatten your palms.
b) Activate your thighs and straighten your legs.
c) Push your elbows and palms into the floor so that your shoulder blades open.
d) Push the coccyx down, squeeze the gluteal muscles and pull the abdomen inward.
e) Imagine pulling your leg towards your elbow and your elbow towards your leg. Hold for 30-60 seconds (or longer if possible).
f) Repeat 3 times.
This Week’s Movement: How to Make a Plank to Relieve Back Pain | Fitness
Source link This Week’s Movement: How to Make a Plank to Relieve Back Pain | Fitness