Lutando com dor nas costas? Estes 10 exercícios simples podem ajudar!

5. Bridge Exercise

The bridge exercise targets the lower back, glutes, and hamstrings, helping to build strength and stability in these areas.

How to Do It:

1. Start Position: Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
2. Lift Hips: Press your feet into the floor, tighten your glutes, and lift your hips towards the ceiling.
3. Hold: Hold this position for a few seconds before lowering your hips back to the floor.
4. Repetition: Perform 10-15 repetitions.

Benefícios:

• Strengthens the lower back, glutes, and hamstrings
• Improves hip flexibility
• Enhances core stability

Variations:

• Single-Leg Bridge: Lift one leg off the ground while performing the bridge for added difficulty.