5 exercises to help prevent injuries to the back and knees

We chose the 5 exercises that will help prevent injuries and unpleasant pain in the joints after a workout. If you relevant this topic, read the material, as well as share your exercises and tips.

Looking at the modern humans, it becomes clear that the majority are still hoping for a magic pill, tea or exercise that will relieve the pain, extra padding and poor health. Our domestic consumer is still eager to get everything at once, paying for it with money only.

If you were able to run itself (as I used to be), get out of all this is quite difficult. And for a long time. Here you can learn about my weight loss experience, and how because of this I have given my life in order. Unfortunately, despite the fact that I was trying to lose weight correctly, slowly and gradually, I was not able to avoid all the attendant drastic weight loss problems. One of which became weak joints.

I can confidently say that I'm not too close to the problem of weak and painful joints, but to move in this direction. I think that the following exercises to move you and me even closer to solving the problem of injuries and pains in the back and knees.

Exercise № 1

This exercise stretches the great rotators hips and knees. Sit on the floor, placing both feet in front of him. Keep hands behind his back and support you in this position. Tilt the left leg so that both knees touching the floor. Hold for a few seconds, return to starting position and repeat on the right side.

If at first you do not get your knees to touch the floor, do not do it through force. Stretching will come with time, if you do exercise regularly.

Exercise № 2

In yoga, this exercise is called "sleeping pigeon pose." Sit on the floor and stretch one leg back. The second leg should lie in front of you, bent at the knee. Place your hands in front of him and begin to slowly lean forward. Remember, that the knee should touch the ground. Leaning to the maximum, slowly return to starting position. Repeat several times, then switch legs and sometimes do the same thing.

Exercise № 3

Exercise with a proud name «cossack squat» you probably more than once did in his life. Stand with your feet wider than shoulder width and rotate the foot of the right leg to the side. Sit on the left leg, trying not to slouch. Lightly springy movements find the most comfortable depth squat and tarry ye in it a few seconds. Then turn left foot, and sit down on the right foot. Repeat several times.

Do not try to overcome yourself and sit deeper than its maximum. This exercise requires endurance and consistency. Over time, the stretching will improve, and you will notice that steel sit much deeper.

Exercise № 4

Take the starting position - feet shoulder width apart, arms bent at the elbows and are located on the lower back. The back is straight. Make a slow backward bend like push himself back with his hands. Return to starting position and, without stopping, bend down, tapping the floor with his hands. Try to feel the stretch in your lower back.

This exercise is excellent not only warms the back muscles. It also prepares the hip and knee tendon. As with other exercises, do not try to overcome myself and bend lower than you can. Instead, slow movements springing stretch the muscles at the bottom.

Exercise № 5

Everyone familiar hyperextension also perfectly warms up the muscles of the back. Unfortunately, many people do this exercise correctly, transferring the load from the back to the back of the thigh. The back should be straight, chest bent wheel. The pace of the exercises slow to load inertia is not picked up. On several accounts descends and then rises slowly to the starting position.

If you want to do this complex houses the hyperextension can be replaced by a simple exercise. Lying in the belly, perform lifting up the upper body, lock and return to starting position. Repeat 10-15 times.

Output

And here are some tips, which will also help avoid injury and discomfort after exercise:

• always do a little warm-up before exercise, stretching all muscle groups
• do a little cardio before strength training hard
• to change your exercise
• stretch the muscles slow and smooth movements

These simple exercises and tips will help prevent injury and pain in the joints. But not a single opinion for such a timely topic. Therefore, share your exercises and secrets in the comments.