Photos strengthening exercises and protection and to prevent the pain of back muscles

Those who maintain a healthy and harmonious body is not necessary because they are less susceptible to back pain, but they tend to heal faster than those Alkhamilon the owners of the bodies is consistent

Photos exercises strengthen the muscles of the back
Raise the opposite arm and leg
This is one of the best exercises for your back and also from the easiest, which strengthens the abdominal muscles as well as back muscles. And protects the spine and improves the status of your body as well.


When you are the work of exercise, is to complete the try of 8-12 elevation of each arm and a leg. Rest minutes, then repeat the series again. That the performance of exercise twice or three times a week will keep your muscles strong and flexibleArkadi and face down and Sacak Mmtdtan Mstakimtan and behind, and extended the fingers of your feet back, you wait and Mmtdtan Mstakimtan over your head, make your chin up from the ground in a comfortable level



 Lift the left arm and right leg slowly at the same time to move away by a few inches from the ground. Stay on this situation, then Akhvdehma slowly down to the starting position. Repeat this on the other side
Images best exercises to prevent back pain
Need to strengthen the muscles of your abdomen and your back to Tdama and protect the spine. It is important that the metabolic Valuation prolong the action of the muscles Almibtih (the back muscles of the thighs). The following exercises will make your back strong and free from pain


Extend back
Arkadi on your stomach. Make your hips on the ground, and Asenda your body on your forearms and raise your chest. Keep stretching to develop this for a few seconds, then raise your upper body by extending your elbows and bending your back in reverse. Make this movement up to the maximum extent possible, comfortably, and kept this position for 10 seconds, then relax
Breast lift


Arkadi put on your stomach with your hands under your chin.Lift your hands and your feet about 2.5 - 5 cm off the ground, not your back Tqosj a lot in this situation is the reverse. Hold this position for a few seconds, then Akhvda yourself
Bridge elevation


Arkadi on your back with your knees bent and make your arms to your side.Lift your pelvis and hips slowly off the ground, and kept this position for 5 seconds, then Akhvda yourself.When you become stronger, try your trunk so you may refer Tsenai a straight line between your shoulders and Rkpetk
Images best exercises for the prevention of back pain
Pelvic flexure



Arkadi on your back with bent Kptic. Pull your tummy muscles and pelvic Emily even pressure to the top of the bottom of your back on the ground. Hold this position for 5 seconds, then relax
Milling small abdominal


Arkadi on your back with your knees bent and make your arms crossed on your chest. Lift your head and shoulders slowly until the slab on the ground, shoulders, conscientiousness, Do not bend your neck. Hold this position for a few seconds, then was lower
Prolong the hip


Arkadi on your back and Sacak Mstakimtan. Twelve intersect so that your left leg over the right hand, making your left foot beside your right knee, gently Click on your left knee toward the ground until you feel the lengthening in the left hip and Rdvk. Keep on stretching for 10-30 Ghanih, then relax. Repeat on left leg
Prolong the hamstring muscles




Arkadi flat on your back and feet Sacak Montatan and both are on the ground, for in a towel or a rope under the arch of your right foot. Thafezan while the curvature of a simple knee, make your right leg straight and Arfieha Itzhbhe and gently towards your chest as possible. Hold this position for 10-30 seconds, then relax. Repeat on other leg