A healthy spine is a basis for good health and a good mood. Constant lack of movement, prolonged “sitting” work in one position, increased loads, and heavy physical labor worsen the back’s health. A special training program will relieve tension, strengthen the body’s muscles, improve posture, and give energy.
All movements for stretching and strengthening the back muscles should be performed smoothly, at a slow pace. Heavy loads and sudden movements are not allowed. The main task is to restore the health of the spine and prevent the development of diseases.
Exercises for improving the back
This simple complex is recommended for performance at any age, regardless of the level of training. It is easy to perform at home. For a sustained effect, the program should be done three times a week for 30 minutes.
- Standing, feet shoulder-width apart:
- raise your hands and bring your hands and pull them at the same time, making a short dragging movement back;
- arms to the sides-turn your arms to the sides and perform springy backward movements, trying to connect the shoulder blades;
- circular rotation of the pelvis – perform movements of the pelvis in one direction, then the other;
- “cat” on all fours-round your back, pressing your chin to your chest, then bend your back, lifting your head.
- Perform all the exercises 10 times.
- Lying on the floor: the body rests on its legs and straight arms, the trunk is parallel to the floor. The back is slightly rounded, the legs connect. Hold for 20-30 seconds, repeat several times.
- Lying on the floor. Bend your arms at the elbows and lower your body, trying to touch the floor with your nose. Then, straightening your arms, return to I. P. Repeat from 3 to 20 times.
- Swing your foot back
- On all fours. Stretch a straight leg back, and make it a small upper swing, slightly arching your back. Repeat 20 times and do it on the other leg.
- Lying on your back, bend your legs, spread them out to the width of your shoulders. Using your shoulders, lift your pelvis, bend your back, and return to the starting position. Perform 10 times, then stop in this position for 10 seconds.
Lifting your legs up
- Lying on your back. Alternately raise the straight leg up 10-20 times. Rollover on your stomach and try to lift your joined legs 10 times. Hold them at the top for 10 seconds each time.
Lifting your back up
- Lying on your stomach, fix your feet under the sofa, put your palms on the back of your head. Lift your back as far as possible, then slowly lower it to the floor and immediately repeat 15-20 times.
- Sitting on the floor, fix your feet under the sofa, hands on the back of your head. Slowly lower yourself onto your back and lift your torso without using your hands. Perform 15-20 times.
- Pull your knee to your chest
- Lying on your back, hands along your body, legs together. Bend one leg, wrap your hands around the knee, and gently pull it to your chest. Change your leg. Repeat 3 times.
- Lying on your back. With your hands, press your knees to your chest and roll over on your back, back and forth, 5 times each.
We pull the leg to the hand.
- Lying on your back, arms out to the sides, press your palms to the floor. Bend your leg and stretch with the knee of one leg, toward the opposite arm. Repeat with the other leg. Perform 3 times in each direction.
- Lying on your stomach. Raise your torso, straightening your arms, and stretch your head up. Bend your legs at the knees and stretch your socks to the back of your head, trying to touch it. In this position, hold for 10 seconds, give yourself a little rest, and repeat.
- Lying on your stomach. Stretch your arms back and wrap your hands around your ankles. Bend in the back, lifting your shoulders and head up, and slightly bend your legs up. Hold this position for 10 seconds, then return to the I. P. position and repeat 3 times.