This article provides 5 easy back exercises that you can do at home. These exercises will help your back relax , get rid of discomfort and muscle clamps.
For sedentary work, a tired back is not too grateful to us. Unpleasant sensations , pains , muscle clamps - there is little pleasant and posture deteriorates every day. If there is no time to go for a massage , but you want relaxation and vigor, 5 effective stretching exercises that can be done right in the office chair will help.
- "Butterfly wings"
- "Cat's Back"
- "Rope"
- "Ballerina"
- "Bird"
- Best back stretch exercise
We offer you to make a gift to your back. And at the end of the article you will find a bonus!
1. Exercises to strengthen the back "Butterfly Wings"
Impact: cervical vertebrae , restoration of the correct position of the spine and blood flow.
Starting position: sitting on the edge of a chair , the back is straightened. Feet shoulder-width apart , feet fully on the floor.
In this exercise, several stretching exercises ( "snake", "boat") are adapted. We throw our arms bent at the elbows behind the head , we interlock our fingers at the back of the head , we spread our elbows as wide as possible. As you inhale, open your arms and stretch your chest forward. On exhalation, we return to the starting position and arch our back , as if stretching our chest back. Feel how the muscles stretch , but do not allow pain , the sensations should only be pleasant.
Repetition: 5 times.
2. Exercises to strengthen the back "Cat's back"
Impact: elimination of back pain , restoration of the natural position of the lumbar vertebrae.
Starting position: sitting , back straight , hands on knees.
While inhaling, we stretch the chest forward , trying to bring the shoulder blades together as much as possible and straighten the shoulders. We stretch upward. As you exhale, round your back , stretching your shoulders forward as much as possible. We stretch the crown to the knees.
Repetition: 8 times.
3. Exercises to strengthen the back "Rope"
Impact: getting rid of lumbar pain , help in the work of the stomach and intestines.
Starting position: sitting , back straight , feet pressed to the floor.
We take a breath , and as we exhale we turn our shoulders to one side , trying to keep the torso motionless. We hold our hands behind the back of the chair and do not slouch. We linger in this position for about 30 secondsto have time to take 5 deep breaths and exhalations. We change position.
Repetition: 3 times in each direction.