Lack of exercise will cause some housewives to often encounter problems with bones and joints, especially the spine. Accordingly, experts at the health website Health will suggest 3 exercises to help improve spinal health, reduce pain and protect the spine effectively for housewives.
Spinal traction
Spinal stretching is one of the effective exercises to help reduce pain and stress directly on the spine. In particular, housewives should pay attention to stretching the muscles of the back, hips and neck to help the body become more flexible, while reducing pressure on the spine.
This exercise is suggested by experts by starting by sitting up straight in a chair, crossing your right ankle over your left knee. Slowly lean forward, keeping your back straight until you feel a stretch in your buttocks and hips.
Hold this position for 15 seconds and repeat with the other leg. This exercise will stretch the muscles in your buttocks and hips, effectively reducing stress on your spine.
Strengthens neck and shoulder muscles
The neck and shoulder area is one of the areas most susceptible to injury due to poor posture or prolonged sitting. Exercises to strengthen the muscles of the neck and shoulders not only help reduce stress but also prevent diseases such as cervical spondylosis and neck and shoulder pain.
Regarding the exercise, housewives can use one hand to hold the head and move the neck to bend or stretch for 5 seconds. Continue to repeat this movement 5-10 times. In addition, perform gentle rotation and tilting of the neck to both sides to help the neck muscles relax and improve blood circulation.
Sit up straight, raise your right arm, bend your elbow and bring it back. Lower your left arm, bend your elbow and try to clasp your hands together behind your back. Hold this position for 5-8 breaths and then switch sides. This exercise helps stretch your shoulder muscles, reducing pain and tension in your neck and shoulders.
Plank
Plank is a fairly familiar exercise, not only helps to firm the abdominal muscles but also supports the back muscles and maintains the correct posture for the spine. For housewives, the back and abdominal muscles are weak because they do not have much time to exercise or practice, which can easily lead to spinal pain problems. Accordingly, the plank exercise will help strengthen the abdominal and back muscles, support the spine and reduce pain well.
To do a standard plank, lie face down on the floor with your forearms on the floor, elbows in line with your shoulders. Tighten your abs and glutes, lift your hips and knees off the ground, and keep your body straight from head to toe.
Hold the position for 10-30 seconds without sagging your pelvis. Repeat this movement 5 times, taking a short rest of about 3 minutes between sets and then continue.
