The loin can be sore for various reasons. This and osteochondrosis of the lumbar spine, and the tightness of the muscles, and, alas, their atrophy. Or maybe, as they say, “join” because of an unsuccessful movement.
With all these troubles you got to the address.
Here are two exercises that will help and relieve the pain and - if done regularly - generally get rid of the problem.
One loin extends, the other flexes.
But both stretch and relax smooth muscles, improve blood flow and nutrition of the articular apparatus, the vertebrae and restore the function of intervertebral structures.
1. Half-bridge. Or, as they call it - buttock bridge. Lie on the floor and bend your knees. On the exhale, raise the pelvis. Slow! After that, inhale as slowly lower. Do 10-20 reps.
2. Lifting the legs in the wall. Grasp the crossbar and as you exhale, lift your knees bent to the level of your belt. (If you can - to the chest). Also - at a slow pace. Then inhale lower to the vertical with the floor.
This exercise is harder than the first, so if you are not very prepared, do as many repetitions as you can. If you practice regularly, the result will quickly grow and you will be able to perform 10 and 20 repetitions.
The key to recovery with the help of physical exercises is the correctness of their performance, reasonable dosage of loads and - necessarily! - the regularity of classes.
There will be no regularity - there will be nothing.
I wish you health!
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