Most of us suffer, or has suffered in the past or will
suffer from back pain. This is an actual illness and
many are the causes of its spreading. To cure the back
pain one of the most important thing is doing particular
exercises.
The exercises have to be personalised upon the person’s
needs and problems; basically the Back School (the back
exercises) aim is to help getting back the connection
with one’s body and feelings.
The series of exercises studied and tested by the Back
School and other methods, allow to reduce pain (trough
the bone segments re-balance), increase the movement
width (thanks to the antagilc and muscle contractures
vanishing), and teach an healthy lifestyle without
incorrect back postures.
We propose you some basic exercises that you can do also at home. Just follow the instructions below:
Lean the feet against a wall to form a 90° angle
between calf and thins. Try to push the lumbar
region to the ground. Concentrate upon the
feeling of your pelvis back rotating and your
lower back laying on the ground. Breathe in
while pushing the back against the wall and
breathe out in the return. Do this exercises
slowly and softly.
As in the exercise 1., try to push the lumbar
zone to the ground. But this time alternate the
breathing: breathe in while trying to push the
back to the ground and breathe out in the
return; in the following series exchange the
breathing . Do this exercises slowly and softly.
Try to push the lombar region to the ground. Avoid to use the feet. Concentrate upon the
feeling of your pelvis back rotating and your
lower back laying on the ground. Breathe in
while trying to push the back to the ground and
then breathe out. Do this exercises slowly and
softly
It i san exercise to lengthen the thin and back
posterior muscles. Hold your knee and softly
pull your thin to the chest. Do this exercises
very slowly and spend at least 10” to reach the
maximum lengthening position; hold it for
another 10” and then come back to the starting
position. The do this exercise with the other
leg.
From the below illustrated position (on all
fours), slowly go down bringing the bottom near
to the heels, without moving the hands, to
lengthen the back. Do this exercises very slowly
and spend at least 10” to reach the maximum
lengthening position; hold it for another 10”
and then come back to the starting position.
From the below illustrated position (on all
fours), slowly lengthen opposite leg and arm,
trying to stretch as more as possible. Keep the
position for 2/3”, then come back to the
starting position. Do it alternatively for left
arm and right leg and for right arm and left leg.
The following exercises can be performed either every
morning or every night.
To start:
The first two
days: 2 series of 10 repetitions of exercise
n°1 relax for 1 minute and then repeat the series.
2 series of 10 repetitions of exercise n°2, relax for 1 minute and then repeat the series.
The following
two days: 2 series of 20 repetitions of exercise
n°1 relax for 1 minute and then repeat the series.
2 series of 20 repetitions of exercise n°2, relax for 1 minute and then repeat the series.
Then for 3 weeks: 3 series of 20 repetitions of exercise
n°1 relax for 1 minute and then repeat the series.
3 series of 20 repetitions of exercise n°2, relax for 1 minute and then repeat the series.
Attenzione!
Questo programma è puramente indicativo e non può
sostituirsi alle indicazioni di un istruttore
qualificato. Prima di iniziare qualsiasi programma di
allenamento consultate il vostro medico.
SOS back pains
The backache is one of the most
common pathologies: stiffness,
wrong postures, joints lesions,
many are the causes of this pain
that can become a daily
companion. Discover with our
experts’ advices how to face it
and…beat it!
At the spa for two
How wonderful and complicated is
a relationship! Let’s try to
understand how to create moments
for two rich in cuddles and
communication perhaps while you
are plunged into thermal water.
