This routine will help you to find and maintain your neutral backbone "A position in which your back is stable and less susceptible to injury. The pelvic Tilt also gently moves the backbone and stretches the lumbar region. The movement is refined, but effective. A good time to do this exercising is after your workout , consume your protein shakes slowly during this routine.
1. Lie on your back with your feet flat on the floor and your knees bent at a very 90 degree angle. In this position you should have a very slight arch in your lower back, but less than you would if you were standing up.
2. Inhale deeply and then exhale as you pull your belly button in to your backbone. Flatten your lumbar region into the exercising mat and tuck in your buttocks, pressing them towards the ceiling.
3. Stay in that position for five to 10 seconds and then repeat.
4. Repeat for 10 to 12 reps.
Coach Tips
Think of your pelvis as a bowl of water, as you contract your abs and glutes you're making an attempt to spill the water onto your belly. Continue to breathe during the exercise and don't forget to keep your lumbar region pressed into the floor throughout. This exercise may also be performed by itself to relieve sore back muscles.
Like any exercises ensure you stretch extensively after doing the above movement. TRX is a very fresh way to stretch your abdominal s and will also take the load off your lower back after any abdominal movement.
You may also use TRX when you become even more advance and after your core become stronger to do more difficult abdominal, lumbar region and pelvic movements.
Have a friend or private trainer help you stretch delicately after pelvic or lower back movements by utilizing their body weight and pushing your knees towards your chest which can help increase your total flexibility over a period.
1. Lie on your back with your feet flat on the floor and your knees bent at a very 90 degree angle. In this position you should have a very slight arch in your lower back, but less than you would if you were standing up.
2. Inhale deeply and then exhale as you pull your belly button in to your backbone. Flatten your lumbar region into the exercising mat and tuck in your buttocks, pressing them towards the ceiling.
3. Stay in that position for five to 10 seconds and then repeat.
4. Repeat for 10 to 12 reps.
Coach Tips
Think of your pelvis as a bowl of water, as you contract your abs and glutes you're making an attempt to spill the water onto your belly. Continue to breathe during the exercise and don't forget to keep your lumbar region pressed into the floor throughout. This exercise may also be performed by itself to relieve sore back muscles.
Like any exercises ensure you stretch extensively after doing the above movement. TRX is a very fresh way to stretch your abdominal s and will also take the load off your lower back after any abdominal movement.
You may also use TRX when you become even more advance and after your core become stronger to do more difficult abdominal, lumbar region and pelvic movements.
Have a friend or private trainer help you stretch delicately after pelvic or lower back movements by utilizing their body weight and pushing your knees towards your chest which can help increase your total flexibility over a period.
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