This article provides 5 simple exercises for the back., which 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.
5 back exercises that make you feel like you just got a massage
- "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. 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 are completely 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. "Cat's back"
Impact: elimination of back pain , restoration of the natural position of the lumbar vertebrae.
Starting position: sitting, back is 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.
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3. "Rope"
Impact: getting rid of lumbar pain , help in the work of the stomach and intestines.
Starting position: sitting, back is straight, feet pressed to the floor.