There are few who once suffered the classic "drag"or spasm in the back when you bend to lift something or tie the strings. The muscles in the central zone are important for stabilizing the spine. Keeping them flexible through a stretching routine can help prevent pain and protection to the back in general.
The top three exercises, according to the main experts in stretching and yoga:
1) "brook tilt"It serves the lower body and the abdomen. Stand on your back with your knees bent and your feet in the same width as your hips. Place the lower back and push it to the ground. five times.
2) "lateral stretching"It helps to relax on the back and sides. Standing, I extended my right arm over my head. Put your left hand on the hip. Tilt slowly to the left without turning. I held 10 to 20 seconds and repeated five times. Then I repeated the sequence on the other side.
3) "back arch"It serves to stretch the hips and shoulders, beyond the back. Stand straight, with legs spread apart from each other. Hold the lower back with both hands and sit back. I held 10 to 20 seconds and repeated five times.
Remember that you should never jump while stretching, it can tense muscles and lead to a damage.
Start every stretch with a slow and constant movement. If any stretch disturbs you must stop. It will feel a little tension, but not pain.
Experts recommend that you do long-lasting stretches only when your body it was hot. After the training is an ideal time.