Regular stretching of the back muscles will help to establish a harmonious connection between body and mind , normalize breathing , restore loaded muscles , It is not at all necessary to be an athlete and go to the gym to experience all the benefits of high-quality static stretching.
Prolonged static stretching leads to strengthening of the tendons and muscles , the alignment of the skeleton occurs and the rejuvenating effect that follows. The restored spine entails the improvement of the whole organism!
"I love a healthy lifestyle" strongly recommends these 8 simple exercises to anyone who wants to feel 30 at 70! Just 15 minutes a day without special equipment and at home is what the doctor ordered.
Back stretching exercises
"Plow"
This posture not only strengthens the muscles of the spine., but also perfectly relaxes the nervous system and contributes to a surge of fresh energy. Exercise has a beneficial effect on internal organs , improves the functioning of the respiratory system, relieves headaches, hypertension and insomnia. Calves are effectively stretched , hamstrings, hips and, as we said, back muscles and spine. Starting position - lying on your back. Inhale , using abdominal muscles, smoothly move your legs over your head. neck loose , shoulder blades are brought together as much as possible, back straight, hands or on the floor with palms down, or back support. At the end point, the legs are brought together , straightened, slightly tense. If it is difficult to raise straight legs, you can bend them at the knees. Stretch your tailbone up , feel, how the traction of the spine increases. Return to starting position , putting your feet on the floor. Do a few slow reps.
"Cat"
Exercise not only strengthens the muscles that support the spine , but also has a noticeable effect on the abdominal muscles. Regular stretching helps to relieve back pain by a sedentary lifestyle , and also supports the respiratory system by supplying oxygen to the organs. "Cat" is especially useful for those who suffer from frequent bronchitis.
Get on all fours , place your palms firmly on the floor , point your fingers forward. Legs are bent at a right angle , arms are straight. Take a deep breath , tilt your pelvis inward , round your back and lower your head. The abdominal muscles are tense , and the back is stretched.
On an inhale, bend your back backwards., lifting the head and pelvis. Feel , how do back muscles work, vice versa, the press relaxes. Stay as long as possible at the top and bottom points.
"The cat is chasing the tail"
A variation of the ordinary "Cat", but with the addition of body movements to the right and left. Everything is the same: as you exhale, round your back and pull your right thigh to your right shoulder in a horizontal direction. , then left to left. As you inhale, arch your back and do the same.
"Pretzel" in the prone position "
Lie on your back, legs straight, hands are spread out to the sides. Bend your left leg at the knee and cross it over your right knee. Pull your knee to the left , trying to touch the floor. You can help yourself with your right hand. Hold this position for 10 breaths , then return to the starting position and repeat the same for the opposite leg.