It is a movement that you make again and again in everyday life: bend over. When tying your shoes, when something falls down, when picking up bags, etc. It is all the more a hindrance when the movement begins to become more difficult or even hurts. Not only the elderly are affected.
Health and pain expert Roland Liebscher-Bracht: “It’s actually not a question of age. If you tend to be inactive, you simply lose mobility over time. “
In the video, he and Dr. Petra Bracht, with which exercises you can become more flexible and pain-free again. It is important to practice regularly, preferably for a few minutes every day.
Make your back flexible
Sit on the floor, bend your legs and lean your knees outward. The soles of the feet stay together as much as possible. Start with a knee angle of about 90 degrees and test that your hands can grip the tips of your feet.
If so, slowly pull your upper body forward until you feel the stretch in your lower back, your hips, your buttocks, or your outer thighs. If you can’t get that far, pull yourself at your knees with a suitable belt that you can loop around your forefoot to extend your arms.
Increase this stretch by pulling yourself further and further forward until you feel the stretching pain intensely. But always limit it so that you can just bear it.
Breathe in as deeply as possible and always increase the stretch as you breathe out. When the intensity wears off, carefully increase it further and further. Hold the whole thing for a total of at least 90 seconds.
“data-zoom-src =” https://bilder.bild.de/fotos/lehnen-sie-sich-nach-vorne-um-die-dehnung-zu-verstaerken-836210c55ef64e42867783169202bea1-78283854/Bild/2.bild. jpg “/> Lean forward to increase the stretchPhoto: Liebscher & Bracht
Lean forward to increase the stretchPhoto: Liebscher & Bracht
Supple back of the legs
Stay on the floor and stretch both legs forward. Using a suitable belt, extend your arms by looping it around your forefoot. Now pull yourself forward with your back as straight as possible until you feel the stretch in the back of your knees.
Increase this stretch by pulling yourself further and further forward until you feel the stretching pain intensely. This feeling in the back of the knees is very uncomfortable when you stretch too hard. Therefore, always limit it in such a way that you can just bear it.
Breathe in as deeply as possible and always increase the stretch as you breathe out. When the intensity decreases, increase carefully so that you stay close to the comfort limit. Hold and increase the stretch for a total of at least 90 seconds.
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The stretch is particularly noticeable in the back of the kneesPhoto: Liebscher & Bracht
Exercise to stretch and strengthen the front thighs
Get on your knees with Petra and put a pillow on your heels. Sit on it. The pillow should be thick enough that you feel an intense stretch in your knees or front thighs.
Draw in your belly button and step back with your torso. Support yourself with your hands behind your body. By pulling in your belly button, you prevent yourself from overextending yourself backwards in the lower spine.
Increase this stretch by moving your belly button and trunk back and forth until you feel the stretch pain intensely in the upper area of your front thighs and your groin. However, always limit the stretch so that you can just bear it.
When the intensity wears off, carefully increase it further and further. Breathe in as deeply as possible and always increase the stretch as you breathe out. Hold and stretch for at least 90 seconds.
“data-zoom-src =” https://bilder.bild.de/fotos/wenn-sie-den-bauchnabel-einzüge-verhühren-sie-dass-der-untere-ruecken-zum-hohlkreuz-wird-7828ba3c95ba4792bb971e65e9f09b2e- 78283918 / image / 2.bild.jpg “/> When you pull in your belly button, you prevent your lower back from becoming a hollow backPhoto: Liebscher & Bracht
When you pull in your belly button, you prevent your lower back from becoming a hollow backPhoto: Liebscher & Bracht
* Important rules so that you do not overtax yourself and the exercises are particularly effective:
1. Do not perform these exercises if a doctor has issued a prohibition on stretching (e.g. shortly after operations that have not yet healed).
2. Always move slowly and consciously as you practice. It is best to follow the announcements, instructions and the pace in the videos.
3. Limit the intensity of the stretching pain to less than ten. Ten means that the positive feel-good pain tips over and you have to start tensing it up, physically or mentally, in order to be able to endure the stretch. If you can just barely relax and breathe deeply, you are just below ten. Our exercises are most effective at an intensity of nine. If your body is signaling that the exercise is not good for you, don’t do it.
Attention: Please do not confuse our ten with the ten, some of which are determined using a sliding scale in conventional pain therapies. There the ten stands for the worst pain imaginable.
4. Movement pain may occur immediately after an exercise and disappear after a few minutes when you move the affected area again. If you’ve practiced intensely, it just shows that your body is responding.
5. If you use the exercises to trigger the pain that you want to get rid of, it means that you are stretching the muscles and fasciae that are responsible for your pain and releasing them from their excessive tension.
6. If you feel an initial worsening of your pain in the evening or at night, it is a protest from your stressed muscles. Don’t worry: this will pass. Bathe comfortably hot for 20 minutes and then stretch again at low intensity (8).