Free Advanced Personal Trainer Certification Course - How to cure back pain?

Cure your back pain completely by using these effectively designed, tried & tested combination of 4 different back passive stretching. Back Muscles Top 4 passive stretching are:- 1. CAT-CAMEL STRETCHING The cat and camel stretching is a gentle passive stretching for your back muscles mainly the erector spinal muscle group which surrounds your spinal column. Execution:- Step 1: Take Right Position - Get onto your hands and knees - Knees spaced hip-width apart - Hands directly beneath your shoulders - Knees below your hips - Tighten your abdominal muscles - Spine in neutral Position. Step 2:- Start Point - Arch your spine upward toward the ceiling - Hold it for 5 seconds Step 3:- Transition Between Arching and Rounding Spine - Gently lower down your spine from the arched back position - Take 5 seconds to reach a swayback position Step 4:- Endpoint - Allow your stomach to fall toward the floor (swayback position or rounded spine position) - Stretch your back downwards into a swayback position - Hold this position for 5 seconds. KeyNote - Keep your abdominals and lower back tight - Knees below your hips - Hands below your shoulders - Knees spaced hip-width apart - Move your head in alignment with your spine movement - Hold the breath during holding at arched position and swayback position - Take 15 seconds to complete 1 cycle (5 seconds hold at arched position - 5 seconds in the transition from arched position to swayback position- 5 seconds hold at swayback position) - Perform a total of 8 sets/cycles - Perform it slowly and gently to avoid injury - Do not bounce or jerk your body at any point during the execution of the stretch - Never force yourself to stretch to the point of pain Benefits - Reduces internal friction within the vertebral/spinal column - Safe way to maintain good spinal movement - Help mobilize the back - Reduce back stiffness - Increase back muscle flexibility - Boost athletic performance - Improve posture - Decrease and prevent back pain - Heal back injury. 2. Cobra Stretch (Bhujangasana) Cobra Stretch is a stretch that is another great passive stretching for your back muscles and it is especially useful for people who have sedentary lifestyles such as those who spend their days sitting. Execution Step1:- Right Position - Lay flat on your stomach - Head slightly lifted - Place your hands under the shoulders - Ensuring that the thighs are parallel to each other - Stretch your legs straight back, about hip-width apart - Elbows near the body - Toes are firmly positioned on the ground Step 2:- Torso Lift Look upward and lift from the front of your chest. Next, press through your arms to open the front of your body to take your back in a hyperextended position. Step 3:- Hold Hold this position for 15 seconds. Step 4:- Relax Then slowly relax and lower down your body. Benefits of Cobra pose - Decreases stiffness of the lower back - Increases flexibility of the back - Relieves stress and fatigue from back muscles - Promote better posture - Great for hyperextension of your back muscles - Great for the strengthening of erector spinae muscle 3. Quadratus Lumborum Stretching Execution Step 1:- Right position Lay on one side with leg at 90 degrees and upper body resting on the forearm. Step 2:- Start Point Raise your hand at 75 degrees and raise your same side leg together in a synchronized manner with your hand. Step 3:- End Point Feel the stretch on your lumborum muscle and hold it for 15 seconds. Benefits of Quadratus Lumborum Stretching - Most effective in lower back pain - Reduces stiffness from lower back - Increases flexibility of the back - Relieves stress from back muscles due to prolonged sitting - Promote better posture - Great for the functioning of quadratus lumborum muscle 4. Overhead Trunk Stretch Execution Step 1:- Right position Stance- Shoulder width apart Back- Straight Chest- Up Step 2:- Start Point Raise your both hand overhead together. Step 3:- End Point Pull your trunk in the upward direction and lean backward slightly. Step 4:- Hold your breath Hold your breath for 10-15 seconds during stretching to facilitate the stretch of the muscle Step 5:- Establish mind and muscle connection Establish mind and muscle connection by focusing only on the muscle fibers of the back. Step 6:- Exhale & Relax Benefits of Overhead Trunk Stretching - Most effective in reducing back stress - Reduces stiffness from the vertebral column - Increases flexibility of the back - Relieves stress from back muscles due to the prolonged sitting - Promote better posture - Great for the torso extensibility Official Website:- www.physiqueengineer.net Email:- [email protected]