[The era of staying at home!! Smart homework exercise] 3 good exercises for herniated discs



Due to the new coronavirus, people are extremely restricted from entering the country, and the time spent at home is decreasing these days.

When you stay at home, you become more and more fattening words (new words that mean you've gained weight) and there are often people who complain of back pain even in small activities inside the house.

To prevent injuries and diseases to the spine, let's look at three exercises that are good for the back disc that can increase back muscle strength.



- Lie face down and raise an X diagonally



a. Lie face down on the floor, straighten your right arm over your head, and place your left arm next to your shoulder.

b. Hold your left leg diagonally from your right arm for 10 to 15 seconds.

c. Relax your ankle and look forward.

d. On the other hand, hold your left arm and right leg for 10 to 15 seconds.

e. Do it 3 to 5 times alternately on both sides.




- Stretch your legs with your hips and waist up.



a. Lie down, raise your knees, and make a rule between your legs at pelvic intervals.

b. Lift your hips and stretch out one foot.

c. Relax your neck and shoulders and tighten your waist and hips.

d. Do it 3 to 5 times by changing legs for 10 to 15 seconds.




- Reach out and bend your waist



a. Hold a towel in both hands and lift it over your head.

b. Straighten your elbows and knees so that they are straight.

C. Don't let your hips fall back, straighten your back and bend forward.

d. Repeat 3 to 5 times in each position for 10 to 15 seconds.