“Movement is life” – reads one of the main postulates of a healthy lifestyle. However, not everyone follows him. Everyday household workload, lack of mobility at work and at home, and lack of habit to exercise regularly lead to a decrease in muscle tone and a gradual deterioration of well-being.
The first signal is a crunch in the joints and unpleasant tingling in the lumbar region and cervical region. If these symptoms are familiar to you, then it’s time to think about stretching the spine and back muscles!
BE MORE ACTIVE – BECOME HEALTHIER
To get rid of the ailments, you need to unload the spine, remove the accumulated over the years tension from the vertebrae, intervertebral discs and is responsible for flexing and unbending the torso of the muscular corset. To cope with this task, you can use special exercises for back stretching.
The training complex for the spine and back muscles includes simple techniques available to people with different levels of physical fitness. He will make your body flexible, movements and gait – easy and free, will help to become stronger and stronger, and also to prevent the development of diseases of joints and bones.
However, stretching exercises may not be suitable for everyone. With caution should be engaged in scoliosis, osteoporosis, arthritis, osteochondrosis, thrombosis, certain diseases of the heart and blood vessels. Therefore, before you start training, consult a doctor.
HOW TO STRETCH THE SPINE
Rules of training
To ensure that the result does not take long, always follow these rules:
- Practice daily.
- Train in the afternoon, towards evening.
- Before stretching, conduct an intensive warm-up.
- All stretching exercises should be performed smoothly, maximally relax the muscles.
- Begin stretching from a small amplitude so that there are no injuries.
- Watch your breath: breathe smoothly and deeply.
Exercises for stretching the spine and back muscles
Stand up straight and place your feet shoulder width apart. Keep your lower back flat, lower your head and try to bend in the thoracic region. Imagine that you are pulling invisible threads behind your shoulder blades, and so aim upwards. Muscles should be relaxed, do not strain them. Hold in this position for 10-15 seconds and return to the original. Do 5-10 repetitions.
Stand up straight and place your feet shoulder width apart. Raise your hands up and start stretching, without lifting your feet from the floor. Spend 5-10 repetitions.
“CASTLE” BEHIND THE BACK
Stand up straight and place your feet shoulder width apart. Take your hands behind your back to the shoulder blades (one – from above, the other – from below) and close them into the “lock”. Change hands in places. Do 5-7 repetitions.
“MANTIS” BEHIND THE BACK
Stand up straight and place your feet shoulder width apart. Take both hands behind your back to the thoracic region of the spine. Put your hands together in the pose of the worshiper. Take your elbows back and open your chest. Hold in this position for 10-15 seconds. Do 5-10 repetitions.
Stand up straight and place your feet shoulder width apart. Then lean forward and try to touch the palms of the floor. Completely relax all the muscles of the back and legs, do not strain them at all. Return to the starting position and repeat the exercise 8-10 times.
SLOPES SITTING TO THE KNEES
Sit on your buttocks and straighten your knees in front of you. Then, with your back straight, bend over to each leg one by one and try to wrap your hands around the feet. Perform 15 inclines per foot.
STRETCHING IN THE EMBRYO POSE
Sit on your buttocks, bend your knees and wrap your arms around them. Perform the exercise for 10-15 seconds. Then, if desired, you can tip over and “ride” on it in a grouped position to effectively stretch the muscles.