Do the 'cat-cow' stretch before your back hurts.

 

The 'waist,' which connects the upper and lower body, is a key area that should be managed before it worsens. Once it becomes weak, it requires a complex treatment process and a long recovery period.

This introduces a one-sheet exercise method that enhances spinal flexibility and improves body safety. The first exercise in the "Back Strengthening Exercise" is the "Cat-Cow Exercise." It was reviewed with the help of Quatt Kim Gyu-nam, a fitness instructor. Quatt is an integrated health management platform that offers exercise programs such as Pilates, stretching, aerobic, and strength training.

 

Surprisingly, to strengthen the lower back, the area around the spine must be flexible. Our body's joints are divided into those that facilitate movement and those that enhance safety. Joints that increase safety support the body and help movable joints such as the hip joints, ankles, and shoulders move freely and safely. If the movable joints become stiff and have a limited range of motion, the joints responsible for safety must also move together. In this case, joints that are specialized for stabilization and are not accustomed to movement can be injured. The spine is divided into three parts: neck, back, and waist, with the neck and waist responsible for safety, and the back responsible for movement. Especially, the lower part of the spine, which is at the very bottom, must securely support both the neck and the back, making safety extremely important. If the back is hunched or stiff, the movement that the spine should perform is compromised as the lumbar vertebrae also participate, leading to decreased safety, strain, and potential pain and injury in the lower back.

Create a proper posture for your foot device. At this time, ensure that the knees, pelvis, wrists, elbows, and shoulders form a perpendicular line with the plane. Keep the distance between both arms at shoulder width, and spread the knees at pelvis width. If you're unsure about the pelvis width, maintain a gap of about two fists between the knees. Think of straightening your back as much as possible, keeping your spine straight. Lift your chest upward and raise your hips toward the sky. Slightly tilt your head backward and look slightly upward. Then, curl your body into a rounded shape in the order of neck, back, waist, and pelvis. Once fully curled, you should feel the space between your shoulder blades stretch. Naturally, look between your legs. Stay in this position for 2-3 seconds and exhale. Inhale again, and while doing so, straighten your entire spine as much as possible in the order of pelvis, waist, back, and neck, returning to the previous posture.

Number of exercises and rest time=

 

Lie on your back and straighten it. Perform 10 repetitions at a time, for a total of 2 sets. Rest between sets should be brief, about 1 minute. It is recommended to do the exercise twice a day, in the morning and evening. In the morning, you can refresh your stiff spine from sleeping, and in the evening, you can relieve the fatigue accumulated in your spine throughout the day.

Posture to be careful of=

 

During the stretching phase, it is better to think of straightening the back rather than excessively arching the waist or neck to avoid putting strain on the lower back. If you have a herniated disc, avoid movements that curl the body, and instead, hold the straightening motion for 10 seconds. Perform this as one set, five times.