These EXERCISES have a positive effect on the BACK and SPINE , allow you to get rid of pain and stoop. They affect all muscle groups , work out problem areas. So , if you regularly suffer from back problems , then include this complex in your morning exercises.
Probably , almost every person now would like to lead as healthy a lifestyle as possible. Unfortunately , due to busy daily work schedules, we often simply do not have time to devote to our health. However, if necessary, you can very well set aside about 10-15 minutes during the day to get the result. You don't need to work out in the gym , you can simply stretch your body with ease by following a fairly simple exercise regimen.
A set of stretching exercises
These stretching exercises will not only rejuvenate your mind , body and soul , but will also have a positive effect on your personality.
Pay special attention to these exercises , which you can easily perform. They will help you keep fit and be healthier , even if you miss a massage due to being busy
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Butterfly wings
This exercise is incredibly useful for stretching the back and chest muscles. To perform this technique, you will need to place your palms on your shoulders ( right palm on your right shoulder and vice versa). First try to pull your elbows back as if you are trying to force them to touch a friend , then hold them in that position for about 5-10 seconds to fully feel the stretch in your upper back. Try to do the same movement , forcing your elbows to move forward. Hold them in this position again for 5-10 seconds to feel the stretch in your chest.
Eagle pose
By practicing Eagle Pose , you will be able to stretch the back of your shoulders as well as your upper back. Cross your arms as shown in the photo and make sure they are pointing up. If you have trouble getting your palms to meet , make sure each hand is on the opposite shoulder and your chin is connected to your chest. Elbows should be parallel to the floor.
You need to stay in this position for about 30 seconds , then repeat the same thing , changing the position of the hands. This pose will not only stretch the muscles , but also help those who suffer from pain in this area.
Rotation
This exercise will help you cope with back pain , as well as significantly strengthen your muscles. To do this, you will need to sit on a chair and place your feet firmly on the floor. Straighten your back and place your hands behind your head. Now turn your body to the right , then slowly return to the starting position and turn to the left.
You can also place your right hand on your left knee when twisting to the left , and your left hand on your right knee when twisting to the other side.
Exercise should be done slowly enough and repeated about 3-5 times.
Lower back pull-up
This exercise is great for those people who suffer from severe lower back pain. It also has a positive effect on the muscles of the press and legs. To complete the task, you will need to stand with your back to the wall , lean well on it and completely straighten the spineso that it becomes even. Now slowly lower yourself until your knees form a right angle. Stay in this position for about 10-15 seconds. To achieve a good result, you need to repeat the exercise about 8-10 times every day.
The benefits of this exercise are numerous. It will help you relieve tension in the muscles that support your spine. And since any tension in these muscles increases back pain , you can also make your life easier. This exercise also plays an important role in improving overall mobility and reduces the chances of disability due to severe pain.
Upper back stretch
This exercise will help stretch your upper back muscles along with your trapezius muscles. Raise your left arm directly above your head and bend it at the elbow so that it touches your upper back. Now place your right hand on the elbow of your left hand and gently pull it to the left. Try to stay in this position for 10-15 seconds and then repeat the exercise by moving your hands. Make sure that the movement is lateral , not back or front. This exercise will help a person cope with pain that occurs in the cervical region.
Shoulder compression
This stretching exercise helps to get rid of bad posture and also reduces tension in the upper back. To perform it correctly, you will need to sit on a yoga mat , and then bend your knees and put your feet on the ground. Then put your hands behind your lower back and connect them to each other. Try to stretch them , stretch , and also squeeze your shoulders a little. Repeat the exercise 7-10 times , lingering in position for about 3-5 seconds.
Pull knee to chest
In order , you need to lie down on a mat. Stretch both legs , and then slowly begin to bend your left leg uptrying to press your left knee to your chest. The right leg and lower back at this moment should be pressed to the floor. Try to stay in this position for a while to strengthen the result. Once you are done with one side , then repeat the whole exercise from the beginning , but only with the right leg.
Standing stretch
Stand up straight as straight as possible. Choose a position to stand as firmly on the ground as possible. Then extend the left leg from the knee to the buttocks. For the best performance of the exercise, you should hold your left leg with your left hand. If you have problems with balance and it is quite difficult for you to stand on one leg , then take a chairso that you can lean on it. Stay in this position for 20 seconds to 1 minute and then repeat the entire exercise with your right leg.
This exercise is extremely useful for relieving tension in the hips , buttocks and lower back. If you practice it regularly , it will also increase the range of motion of the legs , which will be incredibly beneficial for those who play sports.
So you can perform exercises in the gym with more benefits for your body without the likelihood of causing problems to the body.
Stretching in a standing position
For this exercise you need to stand up straight , and stretch your arms up to the sky. Bring your hands , interlacing your fingers , and then slowly begin to bend your upper body to the right. Repeat this exercise , this time bending your body to the left side. Only then return to the starting position in the center.
This activity is useful for maintaining good posture , as it will help you strengthen your core , allowing you to balance better later on. It also helps to increase the length of the hips and stretches the thigh muscles , which ultimately increases the flexibility of the spine.
Of course , these are not all available exercises that have a positive effect on your back and spine , allowing you to get rid of pain and stoop. However, in such a complex, they affect all existing muscle groups , working through problem areas. So , if you regularly suffer from back problems , then include this complex in your morning exercises. It will not take much time - only about 15 minutes , but the result will be like from the most magnificent SPA procedure for relaxation.
After a while , that your spine causes less anxiety , and your muscles begin to work at an increased pace. You will be able to perform noticeably more complex exercises in the gym. In addition, without tension in the back, you will feel happier and lighter.
The articles on our site are for informational purposes only. Before use, it is recommended to consult with your doctor.
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