Stretching for the back: basic exercises

Our back is designed for constant movement, and the limitations in this lead to pain and tension in the muscles. Everyone, regardless of age and sex, can benefit by doing exercises for stretching the back and spine, which are given in the article.

General tips to reduce back pain

Stretching for the back for beginners requires certain conditions. What you need to consider:

• Comfortable clothes that will not hold back the movement.
• The process should be painless; Do not need to twist the body in difficult positions.
• Do all the exercises slowly, avoiding jumping and doing the right squats.
• The surface must be clean and level, with a large enough free space to move.
• Hold positions can be from 10 to 30 seconds, to soften the joints and muscles. Stretching for the back is carried out regularly, with the first time there will be no relief. As a rule, for a tangible result, you need to do the complex 5-6 times.

In the presence of pain in the back or neck, it is better to consult a physician or physiotherapist to discuss whether a certain set of exercises should be done.

Stretching the back and spine, which is performed regularly, can help keep the muscles flexible, prevent tension and discomfort in the back. Gymnastics for beginners is elementary, and it can be performed at home or at work without spending money on gyms and fitness clubs.

Exercise 1. Cat Pose

With this exercise, stretching of the back and ridge is well done. A pose is taken in the lap, hands in front of the palms to the floor. The fingers should be in the opposite direction from the body. Slowly lower your head down, and lift the ridge upward, arching your spine and stretching.

If there are neck injuries, before performing an exercise to stretch the back and spine you need to talk with your doctor about whether it is possible to perform such gymnastics. If there are usual pains in the neck, you need to make sure that the accepted position of the body at the level of the torso, you do not need to bend your chin down. In addition, if there are difficulties with rounding the upper back, someone will need help. Let someone put his hand between the shoulder blades while the spine will bend.

Exercise 2. Reincarnation from a cat to a dog

Perform the exercise in the pose of a cat on his hands and knees with a rounded spine, palms placed on the floor, the direction of the fingers - away from the body. Slowly the back aligns, the look is directed upwards, is maintained for five seconds and is occupied again by the cat's pose. Thus, a weak strain of muscle tissue is achieved, pain in the lower back is facilitated, and flexibility is increased.

Exercise 3. "Crocodile"

To make this position, you need to take a position lying on your stomach. Elbows are bent and palms are placed on the floor at the level of the armpits. After this, emphasis is placed on the thoracic part of the body and its elevation.

The "crocodile" pose is suitable for those who are also engaged in respiratory gymnastics. With this practice, a sense of anxiety is reduced in addition to stretching the back.

Exercise 4. "Hero"

It is necessary to sit so that the legs are bent in the knees and calves, the feet will be on each side, and the soles of the feet are directed upwards. The toes should touch the body or be as close as possible. Hands are on their knees. The maximum time is maintained. In this position, you can watch TV and combine business with pleasure. In the process, the lumbar sprain extends, the fatigue of the legs after a busy day is removed.

Stretching for the back. Universal methods

There are a number of exercises that are shown to everyone without exception. They can be done to relieve fatigue and pain in the back. And to maintain a general tone, they are useful to people of any age ..

Exercise 1. Twist with thighs

This charge spins the lower half of the body in the opposite direction to the upper half of the body, pulling and leveling the ridge. Lying on the back, the left knee bends up and moves to the right side. Hands lie flat, not looking up from the floor, the head looks upwards or in the opposite direction for better tension. Thus, the body slowly turns in different directions with a delay of 10 seconds. The abdominal muscles are tense to support the back.

Exercise 2. Use the ball for fitness

The abdomen and the pelvis are aimed at the ball in such a way that there is no unnecessary tension. Hands at the back of the head, the head extends upwards, which contributes to the deflection of the spine and stretching of the trunk. The ball provides additional support and helps the spine to arch naturally.

Exercise 3. Rear stretching with turns

This gymnastics helps to relax not only the back, but also the hips. Laying on the back, legs together, the knees rise so that the pelvis is perpendicular to the ground, and the legs in parallel, hands on the sides. At an angle of 90 degrees, you can gently push your knees to your chest for more stretching. You can also tilt your legs to the right or to the left, while keeping the position - the hips are pressed to the floor.

Exercise 4. Dorsal twist

Position sitting on the floor, legs stretched forward. Torso turns the upper part in the waist area of the body in both directions, stretching the back. You can have a knee bent at the knee after the other and, resting your elbow on the knee, crank the body. Frozen in this position for twenty seconds and repeat in both directions. If the stretch is made to the left, you should try to look through your left shoulder.

Exercise 5. Upper turns

Performing this stretching, involve the muscles of the upper region of the back. Breathing must be deep. The movements are performed rhythmically, but without much haste.

Exercise 6. Pose "Printing"

For the next warm-up, you need good flexibility, if you have a back injury, it's better to put it off. Nevertheless, for those who are in good condition, stretching will be performed for the back of the lower part while strengthening the abdominal muscles.

Sit on the floor, knees bent. Slowly bend your legs, until the pelvis is almost vertical to the ground with the legs pointing outward. The legs are held together, leaving the space between the legs and hips.

After this, the forearms move through the hole between the thighs, you need to tuck them under the calves and reach out to grab around the ankle.

This posture is held for at least 20 seconds at a comfortable state of health.

Stretching for the back in the workplace

With sedentary work, when you have to spend all day at the computer or just at the table, the most spine suffers. By the evening, a person feels pain and heaviness in the entire back and cervical section. To avoid this, from time to time it is worth doing simple exercises right at the workplace.

Exercise 1. A sitting twist

A warm-up is done without getting up from the chair. Sitting at an angle of 90 degrees with a straight back. Producing slow twists of the body in both directions, you need to monitor whether there is tension in the sides. When turning, use the stomach, back and shoulders, all in one direction. After the body is twisted in one direction, hold a pause for 15-20 seconds, then take the starting position and turn in the other direction.

Without fanaticism! You do not have to turn too fast or turn around far. To deepen the twist, you can place one hand on the opposite knee and gently push away from it. When the body is scrolled to the left, the hand should be on the outer edge of the left knee.

When turning left, you should try to look to the left side over your shoulder, and vice versa. You can help yourself with your hands, grabbing the sides of the chair (if they are available).

Exercise 2. Scrolling the shoulder joints

This can be done while on the street, in a city, in a car or in the shower. The shoulders are scrolled backward 10-15 times. Having rested, repeat in the opposite direction.

Repeats at least five times in both directions. With this view forward, do not need to strain the neck muscles.

Exercise 3. Hugs

Both hands clasp the body in the chest area. In the position of "hugging" you need to stay at least ten seconds, inhale and exhale to relieve tension from the body.

Exercise 4. The legs hugging

The "hugs of the legs" are produced. It kneads the back, neck and shoulders. Position sitting on the edge of the chair (without wheels), feet on the floor. Slopes are made to the legs in such a way that the chest touches the lower leg. Let the hands hang, as if they were dead. After this, having felt the relaxation, place your arms around the legs, grasping the opposite arm behind the forearm or elbow. It lasts at least 10 seconds and is repeated at least twice.

Exercise 5. Slopes

When you do the exercises the slopes, the hip portion is more involved than the back. The whole spine is stretched from the neck to the tailbone. Bending over, without bending the knees, you need to reach out as far as possible to the toes. Another option - with bent feet to touch your fingers and slowly straighten your knees without taking your hands off.

You need to hold on for ten seconds and do the movement five times.

Exercise 6. Stretching the forearm and shoulder

Without getting up from the chair, the opposite hand is taken and moves to the other side of the body. It is necessary to try at the same time to press your hand as close to the body and feel the tension. Hold the stretch for 10-15 seconds. In both directions five times.

Exercise 7. For the upper back

Sitting with a straight back, stretch your arms in parallel. Clasp your palms and stretch a little forward, as if you need to jump into the water, the head and neck are relaxed at the same time. Stand for thirty seconds. Return the trunk to a sitting position with your arms raised at your sides, repeat five times.

Exercise 8. Squats

The right squats make the muscle corset stronger. To do this, you need to put your feet to the width of your shoulders, keep your back straight and at an angle of 90 degrees bend your knees.

How to charge for lazy people

For those who do not want to strain themselves, there are many assistants and adaptations.

A stretch-back simulator gives relaxation and relief of painful sensations in the back and neck muscles. Such inventions help restore correct posture, shape of the spine, relieve fatigue. Special corsets can keep your back in a physiologically correct posture and relieve stress, not allowing you to stoop.

Simulators are simple, compact and, when properly operated, have no contraindications. The exercise takes five to ten minutes a day, with regular use of well trained muscular corset spine, increases flexibility and reduces tension.