1分で腰痛が取れるストレッチ！

今回のテーマは1分で腰痛が取れるストレッチ

①仰向けになって両ひざを倒して体をひねるストレッチ

②仰向けになって片膝を曲げて体をひねる

③ねじり腹筋

④四つん這いで背中を反る＆含む

等のストレッチを紹介します！

inner feline hunch

05:59

fours get to know your inner feline or

canine if you're more of a dog person

this is called the dirty dog

00:03

get ready for one-minute stretching

00:06

exercises to reduce back pain you know

00:10

spending hours sitting and working on

00:12

the computer or simply binge watching

00:15

your favorite TV show as you can imagine

00:17

may be fun but it doesn't do your body

00:20

any good what really gets the short end

00:22

of the stick here is your back and

00:24

living with back pain is a nightmare

00:26

bright side is presenting you with a

00:29

quick workout consisting of simple

00:31

one-minute exercises that will work

00:33

wonders for your back are you ready to

00:36

try them out come on you can do it there

00:40

you go

00:41

eight it's not only good for your back

00:43

exercising makes you healthier more

00:45

energized and maybe even more

00:47

self-confident I know it works for me

00:49

and stretching exercises are good for

00:52

relaxing muscle tension and making you

00:54

more flexible exercise number one lie on

01:00

your back with your arms spread out to

01:02

the sides and your knees bet yeah just

01:05

like that

01:06

now move both your knees to one side

01:09

while turning your head to the other

01:11

keep in mind that your shoulders

01:13

shouldn't move stay in this position for

01:16

about 10 seconds and then repeat the

01:19

same thing for the other side come on

01:21

let's get to it our time starts now this

01:31

particular exercise is great for back

01:33

pain because it strengthens and

01:35

stretches the muscles of your back plus

01:37

bonus it works your abs too by the way

01:41

how are you doing over there

01:52

if you feel a little stretching in your

01:55

lower back don't worry that's just a

01:57

sign that you're doing the exercise

01:58

right let's do it one more time and well

02:23

done now are you ready for your next

02:26

exercise at no matter here it comes

02:29

exercise number two lie on your back

02:33

with your legs flat on the floor turn

02:36

your hips to bring your right knee up

02:38

and across your left side keep that left

02:41

leg straight though bring your knee up

02:44

until you can touch your right foot on

02:46

your left knee now at the same time turn

02:50

your head to the right without moving

02:52

your shoulders repeat the same thing

02:54

with your left knee

02:55

I know it sounds really complicated left

02:58

right what where but once you get the

03:01

hang of it it's really easy let's go

03:14

this exercise gives your back a good

03:16

stretch while taking care of those

03:18

abdominal muscles - just don't rush it

03:27

do it at a pace that feels comfortable

03:33

only 30 more seconds to go 3 2 1

04:04

nice you're definitely ready for our

04:07

next exercise exercise number 3 lie on

04:13

your back and lift your legs about 6

04:16

inches off the floor put your hands

04:18

behind your head now you're under arrest

04:21

just kidding and lift your shoulders off

04:24

the floor now the next steps will all

04:27

need to happen simultaneously

04:29

so listen up bring your right knee up

04:31

turn your torso to the right and touch

04:35

your right knee with your left elbow

04:37

nah-ha then return to the initial

04:40

position and repeat the same thing for

04:42

your left knee

04:43

alright enough words more action

04:46

one-minute starts now

04:48

[Music]

05:02

try to do the exercise without stopping

05:05

lowering your legs or putting your

05:07

shoulders back on the floor this is

05:23

awesome for your back and you'll

05:25

definitely feel the burn in your abs

05:27

you're doing great we're almost done and

05:50

rest exercise for the initial position

05:56

for this exercise is kneeling on all

05:59

fours get to know your inner feline or

06:02

canine if you're more of a dog person

06:04

this is called the dirty dog all right

06:08

it's not I just made that up

06:09

okay anyway your hands should be

06:12

directly beneath your shoulders and

06:14

knees below your hips then simply dip

06:17

your spine stay in this position for

06:19

about 15 to 30 seconds and then hunch

06:22

your back for the next 15 to 30 seconds

06:25

move slowly between these movements and

06:29

go this exercise works wonders for your

06:39

back of course and you might be seeing a

06:41

pattern here it's good for the ABS too

06:48

again like I mentioned earlier a little

06:51

stretch in your lower back means you're

06:53

doing the exercise just right and times

07:30

up exercise number five just like with

07:37

the previous exercise get on all fours

07:39

this time though bring your right knee

07:42

towards your chest then kick that same

07:45

leg out straight behind you while

07:47

reaching your left arm out in front of

07:49

you come back to the initial position

07:51

and repeat the same thing with your left

07:54

leg you have one minute to try this out

07:56

better get to it

08:07

hey take your time on this one if you

08:10

hurry through it the exercise won't be

08:12

as effective it's better to do it slowly

08:14

but correctly you already feel your back

08:22

stretching how about those ABS this

08:35

stretch is perfect after a long day at

08:37

work let's do it one more time and

08:56

that's it for this exercise you're doing

09:00

great let's see what the next stretch

09:02

has in store for us exercise six now lie

09:08

on your back hands behind your head

09:10

knees bent and feet flat on the floor

09:13

inhale lift your shoulders and torso up

09:18

off the floor and slowly exhale

09:20

[Music]

09:22

remember not to lift your hips they

09:24

should be pressed against the ground

09:26

stay in this position for about five

09:28

seconds and then lower yourself back

09:31

down nice and easy right let's do it

09:35

[Music]

09:46

this exercise is a must-have

09:49

not only for your back but can you guess

09:51

it for your abs too if you do it

09:55

regularly you'll carve out the ABS of

09:57

your dreams and properly stretch your

09:59

back a little tension in your abdominals

10:10

is totally fine it means the exercise is

10:13

working no pain no gain right and stop

10:37

how are you feeling

10:38

props to you for coming this far and the

10:41

final exercise awaits exercise seven lie

10:48

down bend your knees and lift your legs

10:52

up so that your knees are directly above

10:54

your hips inhale and bring your right

10:58

knee up to your chest while

11:00

straightening your left leg out hold

11:03

this for about five seconds and then go

11:06

back to the initial position do the same

11:09

thing with your left knee that's not so

11:12

bad now is it are you ready

11:14

times a-tickin

11:20

again don't rush try to feel your muscle

11:24

stretching this exercise is kind of like

11:29

riding a bike just without the circular

11:31

movements right you're doing great

11:43

30 seconds ago

12:11

three two one and that's the end of our

12:16

workout congratulations you made it did

12:19

you manage to get your heart rate going

12:21

oh he definitely did remember to come

12:24

back to this video and repeat this easy

12:26

workout with us every day if you'll want

12:28

to say goodbye to back pain and keep

12:31

yourself in shape so what do you do to

12:35

deal with back pain tell us in the

12:36

comment section below don't forget to

12:39

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12:41

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12:43

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12:48

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