Back stretching in the room
The back stretch in the room is an excellent exercise to stretch and relax the middle part of the back. This exercise can be performed at home, using a bed. Here’s how to do it correctly:
Lie on a bed with your upper body hanging over the end of the bed. Make sure your head and feet are properly supported to prevent any falls or imbalance.
Let your spine relax and stretch naturally. You can allow your arms to hang freely towards the floor.
Hold this position for 2 minutes, allowing each vertebra in your back to gently stretch and release accumulated tension.
Repeat this stretch for each vertebra that your chiropractor has recommended, focusing on areas that need special attention.
Remember to keep a deep and relaxed breath during the stretch. If you experience any discomfort or pain, please stop the exercise and consult your chiropractor for further guidance.
Tx Cobra
The Tx Cobra is an effective exercise to strengthen and stretch the middle part of the back. This exercise is performed on a flat surface and can be done at home. Here are the steps to perform this exercise:
Lie face down on a flat surface, such as a rug or yoga mat.
Place your hands on your lower body, near your hips, with your palms facing down and your fingers pointing forward.
Gently lift your trunk, keeping your hips on the floor. Use the muscles of the middle and lower back to perform the movement. Don’t use your arms to propel yourself.
Hold this elevated position for 20 seconds, breathing deeply and relaxed.
Then relax your muscles and lower your body to the surface.
Repeat the exercise 3 times, taking short breaks between each repetition.
Remember to maintain proper posture and not exert excessive pressure on the middle part of the back. If you feel any pain or discomfort during exercise, stop and consult your chiropractor for further guidance.
With these exercises, you will be able to keep the middle part of the back healthy and strong.