Stretching for beginners

Back painThe lower back and neck became the new plague of the twenty-first century. As a rule, they are caused by poor posture and long-term stay in the same position (for example, sitting at the computer). Over time, unpleasant sensations can become chronic and seriously complicate life.





To get rid of debilitating pain, while improving metabolism and making the body more flexible helps gaining popularity recently form of fitness - stretching. The term comes from the English word stretch, which translates as “stretch”, “stretch”.





The absence of loads on the heart makes stretching universal for all ages. By improving the circulation of blood and lymph in the body, it helps in the fight against excess weight. And strengthening the joints, ligaments and tendons, prolongs their youth and avoids such age-related diseases as osteochondrosis and radiculitis.

Stretching exercises for beginners "Site" offers readers a set of simple and effective stretching exercises that can replace a trip to a massage therapist, relax spasmic muscles and help out at home, in the gym or office.

Stretching for the neck Exercise "Owl"

1. Stretches the sterno-claviocular-mascular muscles of the neck.
   
   
   
2. How to do this: Straighten your back, tilt your head to the right, trying to touch the right shoulder. Keep your head in this position for 30 seconds. Repeat the exercise by turning your head the other way. For best effect, slightly support your head with your right or left hand, respectively.

Stretching of the back of the neck

1. Exercise for trapezoid muscle and neck muscles.
   
   
   
2. How to do this: initial sitting position. Bend your hands at your elbows and place your hands on the back of your head just above your neck. In this position, press your chin to the chest. Hold on for 30 seconds, then slowly lift your head and let go of your hands. You can also apply light pressure by gently pulling your head down.
   
   

Stretching for shoulder belt Eagle pose

1. Stretches the deltoid and trapezoid muscles.
   
   
   
2. How to do this: Strip your hands to the sides and then cross them in front of you, fixing the elbow of your left hand above your right, and pointing your palms upwards. If you can’t put your hands together, put your right hand on your left shoulder and your left on your right. The elbows should be parallel to the floor, the chin should be pulled as close to the chest as possible. Stay in that position for 30 seconds. Repeat the exercise by changing your hands.
   
   

Stretching for the upper back Stretching the widest back muscle

1. The broadest back muscle and trapezoidal muscle are involved.
   
   
   
2. How to do this: Raise your right hand and straighten it over your head. Bend the elbow so that the right hand touches the upper back. Place your left hand on your right elbow and gently pull your right hand to the left. Then bend the body in a straight line to the left (seeking not to lean forward or backward). Hold in this position for 20-30 seconds, then repeat in the other direction.
   
   

Butterfly Wings Exercise

1. Stretches the widest muscle of the back, as well as the large pectoral muscle.
   
   
   
2. How to do this: Put your hands on your shoulders (left palm on your left shoulder and right palm on your right shoulder). Pull your elbows back like you're trying to touch them until you feel a deep sprain in your upper back. Hold on for 5-10 seconds. Then stretch your elbows forward and squeeze them together in front of you. Hold on for another 5-10 seconds.

Stretching of the lower back Exercise "Rope"

1. Exercise reduces pain in the lumbar region, improves the work of the stomach. Stretches the broadest back muscle and oblique abdominal muscles.
   
   
   
2. How to do this: Sit on a chair so that your feet are pressed to the floor. Straighten your back, turn your shoulders to one side, continuing to make sure that the torso remains as still as possible. Hold for 30 seconds with 5 breathing cycles.
   Repeat: 3 times for each side.

The Superman Exercise

1. The broadest back muscle is involved.
   
   
   
2. How to do this: Lie down on the mat face down and stretch your arms in front of you. Then raise your arms and legs. Keep your head and hands straight. Hold for 2 seconds and return to the starting position. Repeat it 10 times.

Surely among your friends there is a person who feels lumbar discomfort, neck or lower back. Don’t forget to share this information with him. Stretching muscles can be done in the morning instead of charging, so that the day is sure to be set.

Sometimes, to improve well-being, you need not start doing something, but stop. Just Stop Doing These 7 Things and Lower Back Pain Will Retreat!

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