Exercises for the back - at home, you can also develop a posture!

While doing fitness and developing your body, you should not forget about the back. If you do not strengthen her muscles, eventually, such an unexpected "guest" as a pain in the spine and lower back will appear. With many undeveloped and untrained backs, many chronic diseases of the internal organs are also associated. Therefore, straighten your shoulders and begin to train the most important part of the body, which is responsible for our posture, gait and appearance in general. Beautiful posture is the guarantee of health, and a strong back will never overshadow your mood.

Almost every person experienced pain in the neck or back. Overstrained cervical muscles and lumbar sprain produce severe pain, limiting the mobility of a person. Back pain is the first in the list of patients' complaints to therapists or surgeons. Therefore, exercises for the back of the house can be a way out of this unpleasant situation. In this life everything is possible, the main thing is only to want and tune in for a long, serious work. Some people, strong in spirit, even after the most serious injuries got up from the wheelchairs and started walking after a long time stubbornly, through pain and discomfort, doing exercises for the back of the house.

The most common problems with the back are due to a sedentary lifestyle called hypodynamia, an incorrect position of the body, poor posture and muscle contraction due to lack of stretching. Nervous tension and anxiety can also affect the back and neck. Over time, the muscles thicken from the constant tension, so there are pains. To reduce pain and prevent it, you need to do exercises for the back of the house, because it is very convenient - you can decide on the time that suits you best. Over time, the musculature will become stronger and the problems will recede. Performing basic exercises for the back, you will notice the first changes in posture in a month - the shoulders will be straightened, and the stoop will disappear or significantly decrease.

Do not necessarily go to the fitness center, you can perform exercises for the back of the house. Where to begin? To correct the posture, the following exercise is perfect: lie on the floor, leaning on the forearms and toes. The main emphasis is on the forearm. The pelvis, abdomen, hips - all we keep on weight parallel to the floor, not bending the lower back, first time - for five seconds. With the development of the exercise we complicate it - we hold on for ten seconds, then fifteen. We make five approaches. Even later, you can again increase the load by lifting your legs one by one, holding each for ten seconds (also in five approaches).

Exercise to gain flexibility of the spine: we rise on the floor on all fours, leaning on the knees and hands. Elbows are at shoulder level, straight pelvis. We reduce the left elbow and the right knee, after that we extend the leg and arm diagonally. On each side we perform three exercises.

Well strengthen muscle exercises with a stick for the back. How do I perform them? Very simple: we stand exactly, the heels together, the gymnastic stick is held down. On inhalation we rise on socks, simultaneously lifting a stick upwards. Then we perform squats, the back is even, we throw the stick forward. The next exercise is to hold the stick on the chest, inhale - stick up, exhale - on the shoulder blades, inhale - back to the chest. And one more thing - we hold the stick below horizontally the floor. Having risen on socks, we deduce a stick back. All exercises are performed six to eight times.

After classes, especially if you do the exercises for the first time, you can take a relaxing warm bath, massage or sauna will also save you from severe muscle pain the next day. Doing regular, you will make your body more graceful. Your new majestic posture will cause the opposite sex to turn around after you.