व्यायाम विचारों को बेहतर बनाने और कमर की मांसपेशियों को मजबूत करने के लिए।

Waist soreness can occur at the table-top affairs, wrong movements, loosening of the waist or back muscles. If necessary measures are not taken against lumbar aches and if they do not care, they may recur at a much higher level after a while. For this reason we should take back pain seriously, strengthen our back muscles and exercise and sports against back pain. Our "slipped disc exercise" practice visually includes exercises that you can do entirely at home and work without the need for any equipment. I hope you feel quite comfortable against your aches and pains.

1st Cobra Movement

First we start with the cobra exercise. It strengthens the back muscles and gives flexibility to the vertebrae. It will be great. You will feel relieved without doing it.

Lie on your face and place your palms next to your shoulders.

Just get support from your palms, squeeze your hips and lift your chest up with the strength of your waist.

Keep this position for 1-2 seconds and slowly go down again.

Be careful not to force your waist down slowly. We breathe while we get up and breathe when we go down again.

Movement can be repeated 5-8 times.

2. Cat Camel Exercise

You know cat camel movement from the battery. The waist, neck and spine are very useful in terms of health. Personally, it is one of the exercises that you will like very much for your waist sores after a long period of desk work.

Place your knees and palms at the beginning and take the starting position.

Push your waist up and pull your hips in as you release your boyfriend down and take your humpback.

Breathing, push your chin out while you lift your neck up and pull your waist inside.

Repeat the movement 5-8 times.

3. Baby Stance Motion

You know this stance that babies often do. This exercise is a very useful exercise for your back, spine, back and abdomen. When doing this exercise, it is absolutely necessary to have a soft body, such as an exercise mattress or towel, underneath your spine to avoid getting hurt. It is effective for back and back pain.

Lay your back on your back, pull your knees toward your chest and catch your feet with your hands.

You stretch your waist slowly.

Then move slightly left and right on the spinal column. This movement must be light.

After about 40-60 seconds, stop at this position and finish.

4. Plank Exercise

Because Plank movement affects many muscle groups, it is possible to see it in numerous exercise programs. Especially the development of abdominal muscles means a tight and strong muscle group around the waist. Plank movement develops abdominal muscles while secondary and back muscles are used. It is an effective move to increase spine health and prevent back pain.

You can stretch your palms and your toes in place, with your back and hip parallel to each other, as if you are pushing.

Keep this position for 30 seconds. You can rest for 20-30 seconds and repeat it one more time.

As time grows stronger, you can stand in plank for 60 seconds without distortion.

Developing back muscles affects your lumbar health positively. The strong muscles surrounding the spine prevent this type of back pain. For this reason, we strongly recommend that you associate the images in our "slipped disc exercise" with the application description and do it at home. Now download our "slipped disc exercise" application and take out the pleasure.

• You can save all the pictures in the application to the memory card of your tablet or phone.

• Share all your pictures with friends and friends using in-app features, and get their ideas.

• In addition, the application and everything in its content are presented to you free of charge.

*** Important Note: Waist pain is very serious and in some cases only recommended exercises with doctor advice should be done. If you have low back pain and severe hernia, you should consult your doctor first to make it worse when seeking treatment for low back pain .. ***