Many people have annoying back pain, and many do not know how to relax the muscles and reduce pain. The next step will show you the right way to relieve muscle tension and stretch properly. First, we need to relax two tense muscles and strengthen two loose muscles. How do we relax. First, find a chair to begin our relaxation. We sit in the chair, bow, and grab your ankles with your hands. At this point, keep your head as low as possible, wrestle with your hands as hard as you can, and then feel your back in an arc.

At this point, you can feel your erector spinae muscles being pulled apart and relaxed. In this way, you can hold it for 30 seconds and then complete it 3 times repeatedly so that your erector spinae can be relaxed. The best way to relax your iliopsoas muscle is to get a mat and then kneel on it with one knee. The reason we say the pain is downward is because the pelvis is tilted forward. So in your relaxed state, we should consciously allow the pelvis to walk backwards. You should use your hands to help the pelvis walk. Don't let it tilt forward, but let it go backward. When we let it go as far back as possible, then do a side bend to relax the iliopsoas.

This is an easy way to relax tense muscles. If you find that after full stretching and relaxation you still feel low in your back, you may need to consider further strengthening these two weak muscles. So let's talk about how to strengthen your abdominal muscles? One thing we should note is that we should be doing more abdominal curls than crunches to work the abdominal muscles. There are many types of exercises for the abdominal muscles, but one exercise that should be avoided at all costs is the head hold and leg raise that some people advertise as a standing and abdominal exercise.

This is an abdominal stimulus and exercise that can require our core to engage strength, but the function of the iliopsoas muscle is to make your legs rise and swing, so when we do this action will make the iliopsoas even more tense, then the relaxation that we have just accomplished will fall away. We can take an action where we choose to lie down and work our abdominal muscles instead of standing. Regarding the glutes, we have many ways to stimulate them. In fact, in addition to the gluteus maximus and gluteus minimus, many of the gluteal muscles also have very important muscles that determine the shape of the gluteal muscles, namely the pyriformis. Therefore, when performing any hip training, a complete hip workout must include pyriformis training, otherwise, it is impossible to get proud hips. Some of us are naturally hip proud because their pearly muscle bellies are angled toward the foreign minister, whereas many of our Asian women are long and medially oriented, so the results are mediocre.

We need to not only relax tense muscles, but also strengthen weak ones. Secondly, our stretching exercises are also important. It is useful for you to master these things. I hope you have a perfect body.