How to help the spine: a Complex of exercises for strengthening back muscles

Strengthening back muscles is a great tool for prevention of diseases of the spine like scoliosis, disc herniation and pinching spinal nerves.

Regular practice of gymnastic exercises for strengthening the back muscles will make you forget about all the troubles connected with back pain.





The spine is supported in an upright position with the back muscles and if they are not well developed, then:

• the load on the spine increases,
• gradually destroyed and beyond the spine intervertebral discs (intervertebral hernia),
• the vertebrae is displaced to the side (scoliosis)
• nerves extending from the spinal cord are compromised.

 How to help your spine

With the sedentary lifestyle back almost all the time is in half-bent position, so it is important exercises for back muscles.

A sample set of physical exercises that strengthen back muscles





EXERCISE 1

Starting position — lying on stomach, arms bent at the elbows.

• Put one palm to the other and rests in their forehead.
• Socks pull your heels together, raise your upper body, during inhalation, lift your hands to the side (start with 5 up to 10 times).

 

EXERCISE 2

Starting position — lying on back, legs bent at the knees and pressed against the thighs, arms flung out to the sides palms to the floor.

• Making a support for the head and hands, arching Breasts, buttocks snug to the floor (start with 5, up to 10 times).

 

EXERCISE 3

Starting position — kneeling, with emphasis hands shoulder-width apart on the floor.

• Raise one arm forward and upward, simultaneously removing the direct opposite leg backwards (inhale).
• To take the starting position, switch hands (start with 5, up to 10 times).

 

EXERCISE 4

Starting position — standing in front of a chair, feet shoulder width apart.

• First straighten the body, then bend over, leaning on straight at the elbow (one, two, three breaths), the knees and the spine straight.
• On the count of four-five-six (exhale) return to starting position (start with 3, reach up to 6 times).

 

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EXERCISE 5

Starting position — on knees, feet together, arms raised above the head with forward facing palms.

• Back, neck and head straight and make up a single line;
• Breathing out, gradually bend forward with fixed head and hands, sitting on your heels, until your chest touches the knees, after which relax the muscles of the back.
• When the palm touches the floor, relax your shoulder muscles and freely head down.
• Start with your palms from the floor, straining back muscles, slowly straighten the torso (inhale), taking the starting position (start with 4, walk 8 times).published

 

The materials are for informational purposes. Remember, self-life-threatening, for advice regarding the use of any medicines and methods of treatment, contact your doctor.

 



Source: www.massage.ru/articles/uprazhneniya-na-ukreplenie-myshc-spiny