Push-UPS are a basic exercise where the chest muscles, the front Delta of the shoulder, and the triceps work. There are several factors when this exercise hurts you.
In other words, the first factor is more understandable when you work for such companies
working as a programmer, accountant, this is a sedentary job in this case, you can not do a warm-up exercise push-up. It is necessary to do lighter exercises. Because, the entire body mass is directed when you sit down, so the lower back when you push-up may appear discomfort, and this is what follows, the wrong push-up.
And this is already the 2nd factor, the wrong push-up itself. Signs of incorrect execution:
This is when you bend your back when doing push-UPS, that is, the position is not correct.
Correct position:
The back should be smooth, this is the main thing, there should not be any deflection and you also need to be able to breathe correctly, you go down, inhale, rise, exhale. But, if you have undergone the wrong push-up or did not know how to do it correctly, then, there are certain exercises that will help you avoid back problems.
In my experience, I have seen people who did not know the technique of performing this exercise because of this and suffered their posture is bad.
Three exercises that should be performed 2 times a week and everything will be fine.
1. exercise "Glute bridge".
This exercise strengthens the pelvic, abdominal and lower back muscles.
Lie back on the floor. Your Legs are bent at the knees, your hands should be-along the trunk. Raise the pelvis (buttocks) up. You can do it at a slow pace or, conversely, at a fast pace.
2. Exercise "Boat".
Many people know that this exercise is included in the complex of exercise therapy for the spine (posture). Accomplishment.
Lie down on your stomach. Arms and legs extended, face down. We breathe calmly, we can't hold our breath while performing. At the same time, lift your legs and arms from the floor, arch your back. In this exercise, you need to stay for a few seconds, Return to the Starting position.
3. Exercise "Plank".
The exercise creates a muscular corset to strengthen the back.
Stand in a stand the main thing should not be any sagging in the back and it is necessary:
Keep your back straight;
Straining the press;
The pelvis should be below the shoulders.
Stand for 1 min.