I challenge myself with challenge 12 strengthening the back. I do tend to have a sore back when I have a busy week. Exercise will help to increase blood flow and lower stiffness. This helps with healing. The back is very important. It is connected to many things. There is much muscle in the back. My challenge 12 strengthening the back.
Things to strengthen the back
- Bridges – this improves the muscle in the buttocks. Strengthening the gluteus maximus, this improves the lower back issues
- Knee-to-chest-stretches – help with tension and pain.
- Lower back rotational stretches – this exercise lower the stress on the area by strengthening the core
- Draw in maneuvers – the area works on is the transverses abdominals. The front and side of the abdomen. The spine and lower back area.
- Pelvic tilts – this exercise helps with the tightness on the back. It improves the pelvic area. The leg lifts lower strain on the back.
- Lying lateral leg lifts – this improves the hip muscle. The muscle improves the pelvic area. The leg lifts lower the strain on the back
- Cat stretches – strengthens the back
Sleep Salve Help with Sleep with back issues
Ingredients:
2tbsp coconut oil
2 tbsp. grapeseed oil
2 tbsp. beeswax
10 drops of lavender oil
10 drops of cedarwood essential oil
Instructions:
- In a small pot, melt coconut oil, grapeseed oil, and beeswax. Combine together.
- Add in the essential oil. Stir together. Pour into a small container.
- The mixture will solidify.
- After the mixture cools. Store in a cool area.
You can smell the mixture to help with the stress or apply it to the pressure point area.
My challenge
My challenge 12 to strengthen the back. The back is connected to many parts of the body. Need to take care of the back. Sometimes I forget about the posture that can have an effect as well. To strengthen the back, the best treatment is to exercise regularly.
Do challenge yourself to a Zumba exercise. Or, how about a different cardio exercise.