Strengthening and preventing pain through Pomrikos Prowl and Petromania .
Here are a couple of exercises that are going to target your lower back and hips, and help you prevent pain and improve flexibility. First up, we've got the Pomrikos Prowl. Lie down on your mat, with one leg bent and the other straight. As you exhale, lift your head and shoulders off the mat as high as you can without straining. If you have a longer head and shoulders, lift them further off the mat, following your spine in a long arch rather than a rounded one. Bend at the hips to reach the floor. Breathe normally and repeat the pose for 3 to 5 breaths before switching legs and beginning the pose again. This exercise is fantastic for preventing low back pain and improving your core strength.
Next, we've got the Petromania, or Standing Pyromania. Stand tall with your feet together, arms at your sides, and hands palms down in front of you. Then, bend your right knee into the air and bend your left knee a little more. Bend forward from your hips, straightening your back slowly and coming up onto your toes. Bend from the waist, knees bent, as if you're going to touch your toes.
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Hold this position for a count of 8 to 10 before straightening your right leg (with the knee bent) and straightening your left leg (in the air) with the knee straight. Hold this position for another count of 8 to 10. This pose is great for strengthening the gluteus muscles at the front of the legs and improving lower back muscle strength. Now, we have another variation of Petromania, Pretending to Lick your Finger, where you sit on the floor with both knees bent, feet flat on the floor. Lift your pelvis off the floor as high as you can without straining. Hold it there for a count of 8 to 10. Now bend your knees back to the start position and lift your pelvis up to the start position. Hold for another count of 8 to 10.
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Then lower your pelvis as close to the floor as you can without straining. Hold this position for a count of 8 to 10. Now repeat the whole sequence but with the knees bent. This is a very stretchy pose and it will help you loosen up the hips and lower back.
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And I want to remind you, Jumping rope is a great way to improve your cardiovascular fitness and endurance, also it's a great way to burn calories, helps you lose weight, strengthen bones and muscles and also has mental health benefits too. So, after these exercises, grab a jump rope and give it a go for a few minutes, trust me, your body will thank you later!