Exercises for the back at home

Lack of movement is the main cause of chronic diseases of the spine. Long sitting, working at the computer, incorrect position during sleep lead to weakening of the back muscles. As a result, the muscles are clamped, squeezing the vessels and nerve endings, appears pain.

Doctors have identified a relationship between osteochondrosis and impotence or infertility. Sedentary sedentary lifestyle causes not only stagnation in the pelvic organs, but also neuralgic in the spine. For example, women are prevented from becoming pregnant by osteochondrosis of the thoracic spine and lumbar.





With the help of special gymnastics, you can restore the normal state of the back as soon as possible. Editorial "Site" collected the most simple and effective backstrengthWhich can be easily done at home. Some are even at work.

Exercises for the back at home

1. Downward twisting
   Stand up straight, legs shoulder wide. Take a deep breath and reach up, relax the muscles of the back and neck on the exhale, lower the spine down. The neck and hands are relaxed. Hold in this position, feel how each vertebra is stretched under its own weight. Standing in this slope, take 3-4 breaths. Return to the starting position, straightening the spine with a round back.
   
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2. Straight back slope
   Stand up straight, legs at pelvic level. On the inhalation stretch the top up, on the exhalation lean forward with a straight back. Hands slowly round the lower leg, knees straight. Hold in this position for 5 seconds. Do not allow sudden movements, perform the exercise slowly. At the same time, the lumbosacral section is well stretched.
   
   
   
   
   
   
3. Stretch with a chair
   This is a very pleasant exercise that can be done everywhere and always, as soon as you feel that your back is “clogged” and overstretched. Relief comes immediately! Stand near the chair at such a distance that during the tilt the hands lie on the back. Get down in the chest. Hold in this position for 5-10 seconds. Such slopes can be done standing against the wall. At the same time, the joints of the shoulders are perfectly worked out.
   
   
   
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4. Exercise Cat
   It is a very simple and effective exercise. Stand on all fours, back straight, palms under the shoulders, knees under the hips. On exhalation rounded back, tailbone and head drawn inside, strain the stomach. On inhalation, return to the starting position. Then breathe out again and bend in the opposite direction - the crown and tailbone look up, the press is relaxed. Try to bend more in your chest. Do it carefully and take your time. 10-15 repetitions are enough.
   
   
   
   
   
   
5. Sitting stretch
   Sitting on the mat on the floor, stretch your legs, point your feet towards you. With a straight back, stretch your arms up, pull your heels forward, do not tear your knees off the floor. Try to make the back, head and buttocks are on the same line. Hold in this position for a minute, then relax.
   
   
   
   
6. Plow exercise
   This exercise relieves fatigue, improves digestion, removes abdominal fat, enhances cerebral circulation, promotes the development of thinking, attention and memory. But this posture has a number of limitations: it is contraindicated in people with neck injuries and high blood pressure. Lying on his back, the palms are stretched along the body and look down. Slowly raise your straight legs up, stretch your socks on yourself. Gradually start tilting your feet on your face. Feel the vertebrae coming off the floor one by one. Stay in this position for a few seconds to get used to it.
   
   
   
   
   
   Slowly get your feet behind your head. When you see your knees above your forehead, try to reach your toes to the floor above your head. Hold in this position for a minute, breathe calmly and deeply. Then very smoothly in reverse order return to the original position.
   
   If it is not possible to straighten the knees to the end, you can lift up and get slightly bent legs behind the head. The main task is to work out the back surface.
   
   
   
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Exercise better in the evenings before bed with maximum caution. The vertebrae should not crunch. Use a soft mat, performing exercises on the floor so that there is no hard friction of the spine.



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In the event that it is not possible to immediately complete exercisesDo not despair and do not do them through force. Periodically return to these exercises, and very soon you will notice how the muscles will become your assistants.

Soon you will be able to do such stretching effortlessly and feel lightness in your whole body. Try 10 more magical exercises for the spine. The pain will go away, and your back will be grateful for the work done!