The spinal cord is the most important part of one’s body. It gives shape to our body and defines our posture. It is extremely important to keep it in good shape and it can only be achieved through regular exercise. Exercise keeps the muscle flexible and the bones strong. Small injuries and fractures can be taken care of without problems if exercise is a regular habit.
One of the most important exercises for the back bone is the bridge exercise.
This exercise movement is for our core (midsection). This will strengthen our abdominal muscles which in return will support our low back and prevent injury in this area. Every one of us has undergone low back pain or knows of someone that has suffered damage in the lower back.
The human body was not intended to sit down, but in today’s world, more and more people work on computers and sit for 18 out of 24 hours in the day. It is not astonishing that most people who do not lead an energetic lifestyle develop a weak lower back as well as weak abdominals, tight hamstrings and bad pose.
Most severe injuries we see today are due to bad posture. Since all areas of the body are linked in some way, what affects the lower body will ultimately affect the upper body, and the other way round. These two parts meet and connect at the low back and this relationship is what takes all the tension and keeps the package together.
The correct technique or method to do this exercise is we have to lie down on our stomach with our legs straight and together. Lift the upper body and place the elbows on the floor where the shoulders are while lying down. Flex the feet so that our toes are pushing into the floor. Tighten the entire body and lift our self up onto the elbows and the tips of the toes.
We have to confirm to keep our body and legs straight. We need to hold this position for as long as we can without feeling the strain in our low back. Initially we should start with a few seconds and try and add more time as we improvement week by week.
The points that we need to keep in mind when we try this exercise is that we should not let our hips sag too low. This will put pointless strain on the low back. We should not push our hips up too far. This will transfer too much of our weight onto our shoulders. We need to be sure that we don’t hold our breath. Breathe out of the stomach while contracting the abdominal muscles as hard as we can.
If this movement causes pain in our back while performing it we should stop it. We might not be strong enough for this yet. We should strengthen up our abdominal muscles by doing alternative abdominal exercises. We should try this periodically until we feel comfortable doing it pain free. People suffering from shoulder and low back problems should be cautious while performing this exercise. We should keep in mind to set an achievable goal and have fun seeing our self improve and getting stronger.
Read more on How to Get Relief from Muscle Pain and Abdominal Exercise Back Pain
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