These EXERCISES have a positive effect on the BACK and SPINE, allow you to get rid of pain and stoop. Affects all muscle groups , work on 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 close attention to these exercises, which you can easily do. They will help you keep fit and be healthier. , even if, If you because employment skip a visit to the massage.
Butterfly wings
This exercise is incredibly useful for stretching the back and chest muscles. To perform this technique, you will need to place your hands on your shoulders. (right hand on the right shoulder and vice versa). First try to pull your elbows back , like you're trying to get them to touch a friend, then hold them in this position for about 5-10 seconds, to fully feel the stretch in your upper back. Try to do the same move , causing the elbows to move forward. Hold them in this position again for 5-10 seconds , to feel the stretch in the 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, by changing the position of the hands. This pose will not only stretch the muscles , but also help those, who suffers 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 while twisting to the left., and the left hand on the right knee while 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 muscle tension. , which provide support for the spine. And since any tension in these muscles increases back pain , then you can also make your life easier. This exercise also plays an important role in improving overall mobility and reduces the chances of disability. because of 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 the 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, moving hands. Watch out for that , to move sideways, not front or back. This exercise will help a person cope with pain. , occurring 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 pull them out , stretch, and also slightly compress the shoulders. Repeat the exercise 7-10 times , lingering in position for about 3-5 seconds.
Pull knee to chest
For that, To do this exercise, you need to lie down on a mat. Stretch both legs , and then slowly begin to bend your left leg up, trying to bring 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 reinforce the result. Once you are done with one side , then repeat the whole exercise from the beginning, but only with the right foot.
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.