Vermeide unbedingt ein Hohlkreuz, um Rückenschmerzen aufzulösen. In dem Video lernst du, wie du den unteren Rücken stabilisierst, durch aktive Bauchmuskeln und die richtige Beckenstellung. Wenn du ein HOHLKREUZ LOSWERDEN möchtest, sind diese 3 Übungen unerlässlich für dich. Jeder der Yoga übst, sollte dieses Video kennen.
Three exercises that help you avoid a back pain by stabilizing your lower back.
An absolutely important topic for you if you have back pain or want to relieve back pain.
If you want to start with the three exercises, you go to this time frame.
I would now like to explain the anatomy and that gives you a good understanding of this topic.
The goal for you should be to have a natural curve in the area of your lumbar spine.
We are talking about a lordosis here, roughly as you can see here.
Often the following happens, that people compensate in a hollow cross,
because the strength in the stomach is missing and thus the body always compensates.
This is not good for your alignment in the yoga exercises at all,
because the pressure on the lumbar spine increases accordingly.
That is why it is absolutely important that you activate and strengthen the lower abdominal musculature.
This not only helps you in yoga, but also in everyday life to stabilize your lower back.
And especially through an exact, well-directed yoga practice,
you always have the lower abdominal musculature in focus.
I will now show you three exercises with which you can strengthen the lower abdominal musculature.
Have fun with it!
For all three exercises you need a yoga block. If you don't have one, you can also use a book.
I'll show you everything, explain what you should pay attention to
and then you can try it out for yourself afterwards.
You arrive on your back, clamp the block exactly between your knees
and the shin bones go parallel to the floor, knees exactly above the hip joint.
So not this, not that, not that. Pay attention to the 90 degrees.
Bend your arms and here you slightly tense your stomach.
The belly button pulls inwards and the exercise is easy.
You tilt both legs to the left, 30-40 degrees.
Inhale in the middle, exhale to the right.
You repeat this eight times.
It's important that you don't go too far into the movement,
because then you can't hold it with your abdominal musculature
and you have too much pressure in your lower back.
So less is more.
For the second exercise you can lie down straight away.
You pull your left knee towards you.
The block goes left to the left knee.
You push your right elbow against the block.
Again, left shin bone, right forearm parallel to the floor.
So not this, but try to hold it.
Push your left arm backwards, the right leg forwards.
Extend and the exercise is quite intense.
Keep the belly button active.
Then release the right leg and the left arm 5 cm.
With an exhalation, you roll to the left.
Inhale, back.
Exhale, to the left.
Back again.
You can repeat this five to eight times.
Then you practice the other side.
This way you will clearly feel how active your abdominal musculature is.
Before I show you the third exercise,
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Yes, the third exercise.
To do this, you come to a quadruped position.
You clamp the block between your knees again.
This creates a good muscular stability.
Wrists, shoulders, wrists above each other.
Press your toes against the floor.
Release your knees.
Again, no quadruped.
Lower back long.
Don't pull inwards. Hold it.
You can hold this for five breaths.
As a variant, you push both knees to the left.
Inhale, middle.
Exhale, right.
Long back again, no quadruped.
Repeat this three times, each side.
With this, you have three effective exercises
that you can practice regularly
to strengthen your abdominal musculature,
to stabilize your lower back.
This way you can avoid a quadruped,
or rather, release it.
You can find a similar exercise video here.
If you want to practice online live with me,
you can find all information about the Zoom course here.
Of course, I pay attention to this topic.
I would be happy if you join me.
See you at the maths!
