The back is a complex and often depressing anatomical design that causes chronic discomfort to millions of people around the world and is a major reason for the lack of adherence to training. In 2014, the NHS announced that the main cause of disability was back pain.
The root cause of back pain can vary, although the most common causes include skeletal misalignment, muscle damage, and disease.
The lower importance cannot be underestimated. Together with the core muscles in front of the body (abdomen and oblique), it forms the center of the body, often called the nucleus.
The core is truly a hub for the body when it comes to training and exercising. Its function is to stab the center point to ensure that the movement habits are precise and the energy is directed through the correct plane of movement.
A weak core not only causes poor exercise / training, but can also cause injuries to your torso or limbs, as over time, certain areas take the most out of your output.
With this in mind, it becomes clear when the lower back is connected to the rest of the body, and as such the area often becomes at risk of pain and injury.
Back pain and lower back pain
One of the most common causes of low back pain is tight backs. The ribs consist of 3 muscles that run along the back of the upper part of the leg, they are called semimembranosus, semitendinosus and biceps femoris. The main role of the striated muscles is to create flexion of the knee joint.
Due to the biomechanical function of the swings, they have been used incredibly in today's society due to how much we normally sit.
Overeating involves muscle strain because when you use muscle, it is bent and the bent muscle is shortened.
When the backrests become chronically tight, it begins to pull on the lower back because the backrests are anatomical to the lower back. This results in a back turn of the hips and a flat back, causing incorrect biomechanical alignment and lower back pain / tension. The above symptoms can be further exacerbated by exercise, such as running and strength training.
How to relieve tight hamstrings and lower back pain
As originally mentioned, the common cause of dense hamstring is sitting. Many workers are now opting for a standing desk to take their knees out for a while, lengthening their back, improving their posture and relieving lower back pain. If your employer can't provide a permanent table, make sure you get up and move every half hour. Although we normalized it, it is not natural for the human body to sit in a chair for a long time, it is a distortion that does not favor any of us.
Stretching of a standing hamstring
We are all familiar with a typical test that measures bending flexibility, from the classic test "can you touch your toes".
If you feel anxious and feel anxious while touching your knees while keeping your legs straight, this may indicate that the flexibility of your waistband needs some work and is likely to be a major cause of lower back pain.
Although commonly referred to as a toe touch test, the extension of a stationary hamster is a fantastic stretch to work on to make hamster prices more flexible over time. Be sure to move gradually to the stretch (without tapping). When you have reached your maximum reach, hold the stretch for at least 15 seconds before returning to the upright starting position. Repeat this 4 to 5 times a day.
1. Keep your heels rooted to the floor and knees straight.
2. Slowly begin to tilt your hips, keeping your back as flat as possible
3. When you have reached the maximum range, hold it for at least 15 seconds
Sitting hamstring stretch
Very similar to a standing hamstring, but allows you to be tighter by keeping your legs fully extended as the heel helps stop any cravings you need to bend your knees. Treat it as a permanent variation and move to a sitting variation when you are close to the point where your toes touch.
1. Straighten your legs on the floor while sitting in front
2.Flex your toes
3.And by touching the legs, reach with your hands towards your toes, keep your arms straight and bending your hips
4. Remember to take deep breaths as this will help relieve tension and create more range of motion
5.When you have reached your maximum range of motion (without bouncing), hold it for at least 15 seconds before returning your body to an upright position.
PNF Hamstring stretch
PNF (proprioceptive neuromuscular relief) is an advanced form of assisted stretching that allows for a sharp increase in joint range and better muscle flexibility. A typical protocol for PNF stretching is a stretch to contraction ratio of 10 seconds of stretching, followed by 6 seconds of isometric contraction (typically 60-100% of maximal muscle tension) and then another 30 seconds of stretching.
It is not recommended that you perform PNF stretches before aiding maximum exercise, which can lead to muscle weakness. PNF stretching should be post-workout performance (1)
1. Lie on your back flat and lift one of your legs up
2. Train your training partner's foot on the floor to make sure it doesn't raise the floor
3. Your training partner must then hold your raised leg and begin to tilt it with your torso to initially stretch the stretch, while keeping your knee straight.
4.When the raised leg is extended for 10 seconds, hold the leg straight and press it against the training partner for 6 seconds.
5. Follow this for another 30 seconds of assisted stretching.
Often combined with tight hamstrings and lower back pain. It is important to ensure that the back muscles do not become too tight, and to take precautions to reduce this risk. This includes reducing sitting time, especially sitting time. In addition – especially if you train hard, you need to make sure that you tighten your hamsters after training. I think stretching is an important event to get out of this and ensure that you dedicate some of your time each week to flexible work. If you tend to neglect the stretching book every week in yoga classes. This helps not only the flexibility of the back chain, but the flexibility of the whole body and strengthening.
Kayla B. Hindle, Tyler J. Whitcomb, Wyatt. Briggs and Junggi Hong. Proprioceptive neuromuscular facilitation (PNF): its mechanisms and effects on range of motion and muscle function. Journal of Human Kinetics. 2012. 105–113.
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