back exercises home and awesome benefits

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Today we read the Back Exercise at home for men. Exercise is considered beneficial for keeping the body healthy and healthy. Perhaps this is why yoga is called “do yoga, be healthy”. Exercise is considered an effective remedy for all types of physical and mental problems. There are some problems that badly affect the quality of life. We are talking about some similar problems ie back and back pain. This pain affects our routine so much that it becomes difficult to get up, sit, and even lie down. Although doctors recommend a variety of medications to treat back and back pain, Exercise can also be a great option for curing back pain. Of course, Exercise can reduce your pain, but for better relief, it is also important to change your diet and lifestyle.

we will go into detail about Exercise and the benefits of Exercise for back pain. First of all, we know how yoga is beneficial for back pain.

WHAT IS back exercises at home?

Mostly, back and back pain is also caused by sitting incorrectly. Apart from this, mental stress is also caused by back , which can be overcome with the help of Exercise. By doing yoga, the muscles become stronger as well as bones. It can help relieve pain related to the back and spine. Also, during Exercise, the body stays in the correct posture, which helps in relieving back and back , keep in mind that while doing exercise can sometimes increase back-related discomfort. Therefore, before selecting Yoga, be sure to consult an exercise specialist and your physician. Also, oversee them initially. Below we will tell 10 such exercises/Yoga, which has been considered helpful for curing back and back pain. Start Exercise slowly under the supervision of an Exercise expert.

Let us now talk in detail about 10 Exercises/yoga for back , which gives relief in back and back pain.

  1. Vrikshasana                            
  2. Marjariasana
  3. Bhujangasana
  4. Matsyendrasana
  5. Adho Mukha Svanasana
  6. Ustrasana
  7. Paschimottanasana
  8. Pawanmuktasana
  9. Shalabasana
  10. Setu Bandhasana

Vrikshasana yoga 

In this posture, you have to concentrate the mind by standing on one leg. In such a situation a person can get rid of back and back pain due to stress. Doing this Yogasan helps to make the spine flexible, with the help of which the pain related to the spine and waist can be cured.

How to do back exercises at home

Stand upright by laying yoga mats on a flat place and merge the two legs together.

After this, keep the right sole on the left thigh with the help of hands, keeping the body balanced.

Then raise your hands above the head and come in a posture of salutation.

In this state, try to stay for some time, but keep in mind that the balance of the body remains.

Now slowly come to the first stage of yoga.

After this, give the body a rest for a few minutes.

Then do this process on the other side as well.

You can do this asana three to four times.

Precaution:

Before starting yoga, be sure to consult your Yogacharya and doctor.

If you have insomnia or headache problems, do not do this asana.

If someone is dizzy often, this yoga should not be done.

Do not do this if you have pain in the knee or ankle.

People suffering from insomnia and migraine problem should also avoid this yoga.

Marjariasana

Marjariasana yoga is also known as cat pose. This yoga is considered an effective yoga for strengthening and relieving the spine. It also reduces back pain and relaxes the body. Therefore, Yogacharya recommends doing Margery Yoga to cure back pain. Actually, this yoga helps to flex the spine as well as other parts of the body. This yoga helps to strengthen and lengthen the back. Also, the muscles of the back become stronger, and the strength of the body increases. This process of flexibility can prove helpful in curing back pain. Currently, more scientific research is needed in this regard.

How to do yoga:

To do Marjariasana yoga, first of all, sit by laying a yoga mat or carpet on flat ground in the posture of Vajrasana.

place a yoga mat or carpet on the flat ground

Then spread your hands forward and place it on the ground.

Now come to the hands and knees, that is, the body will look like a cat during this time.

Then take the breath towards the spine and try to see the neck from the back. Remain in this position for some seconds.

After that exhale and bow your head. Remain in this position for some seconds.

After that slowly come to Vajrasana.

Repeat this process 15 times.

Precaution: back exercise at home

Before starting yoga, be sure to consult Yogacharya and your doctor.

Do not do this yoga if you have pain in the wrist and hand.

Do not press to tilt your head too much during this easy. Tilt the head as much as it bends.

Do not make it easy when you have joint pain

Bhujangasana 

Yoga is done for back and back pain relief. Bhujangasana can provide relief from tension caused by back pain. Also, if someone’s back pain is increasing due to obesity or due to overweight, Bhujangasana can be beneficial. Obesity can be reduced by the regular practice of bhujangasana.

How to do yoga:

To do Bhujangasana, first, place a yoga mat or carpet on a flat area.

Now lie on your yoga mat on your stomach.

 Make sure both legs are straight.

Now keep the palms close to the ground near the shoulders.

Then take a deep breath, raise your head slowly, and look up at the sky.

After lifting the part from the head to the navel, stay in this posture for some time, and exhale slowly.

Then take a deep breath and slowly come to the initial state.

Give the body some rest and repeat this process again.

You can do this five to six times.

Precaution:

During yoga, lift the body as easily as possible with more tension, muscle stiffness, or stretch.

People with hernias and ulcers should avoid doing so.

If there is any problem in the joints, avoid doing it.

If you have an abdominal operation, do not practice this yoga for at least three to four months.

Pregnant women are also advised not to do this yoga.

Matsyendrasana 

Ardhamatsyandrasana is also considered a good yoga for getting relief from back pain. People who have back pain can reduce back pain by doing this yoga. This yoga can help maintain spinal elasticity. Also improves the function of the spinal cord and nerves. By doing this yoga, the whole body gets flexibility.

How to do yoga:

First, place a yoga mat or carpet on the flat ground.

Now sit with the spine straight and spread both legs straight forward.

Now bend the right leg and move it slowly from the top of the foot towards the left knee.

Then, bend the left knee and place the heel under the right hip.

Now try to hold the right ankle by moving the left knee near the right knee.

After this, rotate the neck and waist to the right.

Remain in this position for some seconds and breathe normally.

Then slowly come to the starting posture and repeat this process from the other side.

Precaution:

People suffering from peptic ulcers and hernia should not do this yoga.

Do not do this yoga during menstruation.

Pregnant women should not do this yoga.

Avoid doing this yoga even if you have undergone any surgery.

Adho Mukha Svanasana

This means that the body posture during this asana is similar to this, just like the position the dog is in while pulling its body. By doing this yoga, your muscles become strong and flexible. Therefore, it is believed that doing this yoga provides relief in back pain.

How to do yoga:

 First, place a yoga mat and carpet on the ground floor then sit in the posture of Vajrasana on the mate.

Now place your hands on the ground, bending in front.

Then take a deep breath, raise the waist, and straighten the knees.

During this time, the entire weight of the body should be on the hands and feet.

In this posture, the body shape will look like V.

Stay in this state for a few minutes and breathe normally.

Now exhaling, slowly come to your initial state.

Precaution:

Do not do yoga if you have pain or pain in your hands.

People with high blood pressure should avoid doing it.

It is advisable not to do this yoga if there is discomfort in the waist or shoulder.

Ustrasana

Ustrasana is also known as Camel pose and is also considered good for back pain. By doing this Yogasan, back pain can also be cured to some extent. In fact, during Ustrasana, the waist is fully stretched, which increases its pain and relieves pain. It can also help strengthen yoga muscles.

How to do yoga:

To perform Uttanasana, sit on flat ground by laying a yoga mat or carpet and sitting in the position of Vajrasana.

Then stand on your knees.

After that, take a deep breath and while bending backward, hold the left foot heel with the left hand and the right foot heel with the right hand.

During this time, your mouth should be towards the sky.

In this situation, the weight of the entire body should be on your hands and feet.

Stay in this position for some time and breathe normally.

After a few minutes, slowly return to the initial state.

You can do yoga five to six times.

Precaution:

Before starting yoga, be sure to consult your Yogacharya and doctor.

Do not perform this yoga in hernia patients.

People whose blood pressure is increased, they should avoid doing this yoga.

Do not do this yoga if there is any kind of pain in the body.

Pregnant women should not do this yoga.

Paschimottanasana

By doing this yoga, the spine can become flexible and strong. It can also help in curing all diseases of the spine. In addition, reducing body fat can also help in reducing obesity. Therefore, it is believed that performing this yoga can relieve back pain. According to research, women doing this yoga helped in improving the mobility of the spine as well as strengthening the back muscles. This yoga is also believed to be helpful in relieving spinal pain. At the moment, more research on this topic is recommended.

How to do Exercise:

To perform Paschimottanasana, first of all, sit with both legs spread straight, but make sure that there is no distance between the legs.

In this state, the neck, head, and spine should be straight.

Then put both hands on the knees.

After that, while exhaling, try to hold the toes bending forward and try to touch the forehead with the knee.

After that, try to touch the ground with elbows by bending the arms down.

Stay in this state for a few seconds and breathe normally.

After this, slowly rise up and return to normal.

You can repeat this yoga two to three times.

Precaution:

If you have abdominal pain, avoid doing this Exercise.

Before starting Exercise, be sure to consult your Yogacharya and doctor.

Even if you have stomach surgery, do not do it, because this Exerciise body has the most pressure on the stomach.

Pawanmuktasana

By doing Pawanmuktasana one can get relief from back and back pain. This yoga helps to stretch the hips, waist, legs, and muscles. It is also believed to reduce lower back pain. By doing this yoga practice a person can also get rid of stress. In addition, the regular practice of Pawanmuktasana reduces joint mobility. This yoga practice and a healthy lifestyle and diet can help reduce the symptoms of arthritis. Due to this, this yoga helps in relieving back, waist, and joint pain (16).

How to do yoga back exercise at home :

For this posture, first of all, lie down on your back. Keep in mind that your hands should be close to the body.

Stay in this state for a few seconds.

Now while exhaling, bring your feet and head slowly to the initial state.

After the process of the right leg is completed, do this yoga on the left side and then do both legs together.

You can do this five to six times.

Precaution:

Before starting Exercise, be sure to consult your Yogacharya and doctor.

Even if you have stomach surgery, do not do it, because this yoga body has the most pressure on the stomach.

If you have abdominal pain, avoid doing this Exercise. 

Shalabasana

Shalabhasana is also called the Locust pose. This yoga helps to strengthen the muscles of the back, hip, arms, and legs. By doing this Exercise, the muscles of the spine, chest, shoulders, and thighs are stretched. Due to all these, it is said that Shalabhasan can help in healing back and back pain.

How to do yoga: back Exercise for Women

To do this Exercise, lie on your stomach by laying yoga mats or carpet and keep the palms under the thighs.

Breathe first and try to keep the right leg up and upright.

Stay in this state for a few seconds and keep breathing at normal speed.

Then exhale, bring the leg slowly down and then do this process with the other leg.

Then mix it with both feet.

Precaution: back exercise for men

Before starting yoga, be sure to consult your Yogacharya and doctor.

People with heart disease should not do this Exercise.

If the neck is sprained, do this exercise.

Thyroid patients should not do this without a trainer.

Setu Bandhasana

It has also been suggested to do Setu Bandhasana for back pain. According to the name, this is composed of three words. In this, Setu means bridge, Bandh means tying and Asana means Yoga. In this exercise, an attempt is made to tie the body in the shape of a bridge. Such yoga eliminates stress and depression as well as strengthens muscles. According to research, this Exercise has a good effect on brain protein and reduces the level of depression, which can relieve lower back and back pain.

Lower back Exercise and How to do yoga:

First of all, lie down on the back by laying yoga mats in a flat place.

After that, bend both legs from knees to hips (hips).

In this state, the knees should be straight and the soles should be adjacent to the ground.

After this, hold your ankles with both hands.

Then breathe in and lift the waist up.

In this state, your chin should be applied to the chest, neck, shoulders, and head from the ground with a vaccine.

Stay in this posture for some time and keep breathing normally.

Then slowly return to the first pose while exhaling.

Back pain exercises at home Precaution:

This yoga should be done on an empty stomach.

Before starting yoga, be sure to consult your Yogacharya and doctor.

This posture should not be done if there is a pain in the shoulders or back.

Pregnant should not do this yoga.

We hope you like our post then do not forget share it.

Puneet Singh Tandi Gurera

Student & Fitness Blogger

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