Exercises to strengthen the back

If you suffer from acute pain in the back and neck, there are problems with pressure and you often wake up in your sleep, these exercises are the right thing to do! This complex is composed of the simplest poses yoga.

After the third workout according to this scheme, you will feel how the body has become obedient, and the muscles have grown stronger. You will sleep better and recover better during sleep, your head will clear, it will be easier to solve pressing problems. Any pain that appeared in the lower back and neck will disappear! I didn't believe it until I tried it myself.

Yoga for beginners at home

1. Relaxation posture
   Sit cross-legged, feel how the spine relaxes and lengthens. You can slightly reach up, leaning on crossed legs. Sit in this position for a few minutes, breathe as deeply and smoothly as possible. This will help to tune in to effective charging and reduce stress levels.
   
   
   
2. Lean forward
   Sit down with your legs straight in front of you. Slowly reach the tips of your toes. Focus on stretching during exhalation - at this point the tendons and leg muscles will be more malleable for maximum stretching. Say that 5 times.
   
   
   
3. Baby posture
   Get on your knees, place them on the width of your shoulders, hold your hands behind your torso. Slowly lean forward, lower your head down completely. In such a relaxed position, spend 3-4 minutes with breaks, breathe deeply and evenly, feel how your back rests.
   
   
   
4. Twisting
   Place your right hand on your left knee. Hold your left hand behind your torso, slowly turn left. Turn your head with the body - look to the left. Breathe as deeply as you can! Slowly return to the starting position, feel how the oblique and lateral muscles of the press, the muscles of the thighs stretch. Repeat the same thing with your right foot.
   
   
   
5. Goddess pose
   Lie on your back, bend your knees and connect the soles of your feet together. Hold your hands freely. Breathe smoothly, try to stretch the inner muscles of the thighs and feel it. Stay in this position as long as you are comfortable - 2 minutes is enough.
   
   
   
6. Feet on the wall
   Raise your straight legs and place them on the wall. Torso and arms relax. Spend 3 minutes in this position, breathe the air fully. Try to drive away all unnecessary thoughts, feel how tense back and legs rest.
   
   
   
7. Free wind posture
   Lie on your back, bend your knees, scratch your ankles. Embrace your knees and hold them tightly. Feel the muscles of your thighs and back. At first, it can be difficult, but once you understand your body, doing the exercise will be incredibly pleasant: this posture relieves the spine of stress in a minute! Don't forget to breathe deeply.
   
   
   
   
   
8. Pigeon pose
   Stand on all fours, keep your hands on the width of your shoulders. Move your left knee forward, put it between your arms. Take your right leg back and straighten. Bow your whole body forward, moving the center of gravity through your left knee. Hold this position for a minute, change your leg. This exercise relieves pain in the legs, swelling, has a beneficial effect on the muscles of the back.
   
   
   
   
   
9. Awakening posture
   Lie on your back, spread your arms wide. Press your right knee against your chest. Then turn the whole torso to the left, while leaving your back flat. Stay in this position for about 3 minutes, repeat with the other side. This position is very useful to everyone who often has back pain in the tailbone area.
   
   
   
10. Fish posture
    Lie on your back. Put your hands under your hips. Slowly lift your chest up, throwing your head back. Breathe slowly. Just as slowly go down.
    
    
    

After such a charge, it is like being born again! The muscle clamps go away, the pain caused by fatigue and fatigue disappears, the spine straightens. Due to this, the neck relaxes and blood circulation of the brain improves. There will be no trace of headache and sleep problems!

Share with your loved ones this easy and very pleasant exercise to restore the body. Love for others begins with yourself: take care of your beautiful body.