9 exercises for beautiful and healthy back

If you have the whole day sitting on an office chair, looking at the monitor, and your only form of activity - a walk with a cup to the cooler, then in the evening you can hardly remember how to keep your back straight and when it was the last time did not numb.

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Shrug This exercise for the upper back.

Sit up straight, put both feet on the floor. Let your arms hang loosely at your sides. Pull your shoulders toward your ears. At the same time keep the neck straight, do not bend it. Then quickly drop the shoulders down. Repeat this exercise several times at a rapid pace.



Mixing blades Sit up straight, put both feet on the floor, his hands pull along the torso. Keeping the neck straight, pinch the blade. Do not lift the shoulders. Hold this position, and then pull your shoulders forward. Repeat several times at a moderate pace.



Rotating the shoulders Sit up straight, put both feet on the floor. Knees arrange the width of the shoulders. Put on the shoulders bent at the elbows and start a circular motion forward, both in freestyle. Repeat this exercise a few times, then change direction.



Twisting back Sit on the edge of a chair, put both feet on the floor. Knees arrange the width of the shoulders. Place the bent at the elbow behind your head, elbows wide apart. They must be parallel to the floor. Turn your upper body to the left, then right. Repeat several times.



Lumbar tilt back Sit on the edge of a chair, put both feet on the floor.

Keep your back straight, knees - shoulder-width apart. Put your hands on your knees. Arch your back and look up at the ceiling. Lean back as low as possible. Your chin should look up. Repeat several times.



Bending forward Sit up straight, put both feet on the floor. Knees somknite. Bend your knees bent. Try to avoid rounding your back. You can help yourself by holding your hands over the lower leg. Hold this position, then return to starting. Repeat 1-2 times.



Lateral tilt Sit on the edge of a chair, put both feet on the floor. Knees arrange the width of the shoulders. Put both hands behind his head himself. Bend your torso to the left and return to starting position. Then, bend your torso to the right. Do not arch the back and leaning backward. Repeat several times.



Cat-Cow Pose Sit on the edge of a chair, put both feet on the floor. Knees arrange the width of the shoulders. Put your hands on your knees. Dish forward middle portion of the back, trying to help his shoulder and pelvis. Return to the upright position and then chamfer the spine and pull back ago. Repeat several times.



Bending to the side Sit on the edge of the chair. Keep your back straight. Put your hands on your knees. Push the middle part of the back to the left, then right. Do not help yourself the shoulders or pelvis. Repeat several times.

via exercises4back.com/