One of the main signs of aging is a decrease in joint flexibility and mobility. High activity and healthy posture largely depend on the condition of the spine. It is important not only to athletes, but also to any average person to engage in stretching the back and providing regular loads on the local muscles. There is a wide range of exercises that can avoid ossification of the vertebrae and the development of pain. How to make a “wooden back” flexible? We offer you to find out about this by looking at our material.
Benefits of doing exercises to increase back flexibility
The spine is a complex structure, which consists not only of bones, but also includes a lot of cartilage and sections of the muscle corset, which are responsible for back movements in individual planes. Insufficient activity can worsen the condition of the back.
Reduced flexibility of the spine prevents the execution of free movements. Sharp loads on an unprepared muscle corset can cause the development of pain. To avoid such problems allows regular stretching exercises.
Increasing flexibility of the back ensures freedom of movement, regardless of working conditions and age. The result of periodic training is a significant reduction in the risk of developing serious pathologies of the musculoskeletal system. A flexible, mobile and stretched spine rarely suffers from pain after sharp, exorbitant physical exertion.
Contraindications
There are a number of contraindications, the presence of which makes it impossible to perform stretching exercises. Thinking about how to make your back more flexible should not be done to people who suffer from the following pathologies:
- kyphosis, scoliosis, other curvature of the spine;
- arthritis of the joints;
- bone osteoporosis;
- various kinds of injuries of the muscles of the back, vertebral hernia.
Lying legs
How to flex your back? Sit on your back. Bend the lower limbs at the knees. Keep your hands wide apart to the side, with your palms resting on the floor. On a deep exhale, move the legs bent at the knees to one side of the body. Press your hips firmly to the floor. Hold for a few seconds. With a smooth exhale, turn your knees in the opposite direction. Lower your feet to the floor again on the other side of the body. During the exercise, try not to tear off the shoulder girdle and arms from the floor. Keep your knees tight together.
Exercise "Boat"
How to make your back flexible? Exercise "Boat" will allow for a short time to achieve significant progress. Lie on your stomach. Bend your arms at your elbows with your palms on the sides of your head. Take a deep breath, rest on your forearm. Gently lift the upper case. Straighten your upper limbs, supporting the body with your palms. Perform a deflection in the lumbar spine. Stretch your feet back. Lock in a static position for a couple of seconds.
Performing a smooth exhale, first lower yourself back onto your forearms, and then completely lie down on the floor, moving to its original position. Place your palms under your forehead and spread your elbows apart. Relax well. Then repeat the exercise.
Elevation twisting
Everyone who wants to learn how to make their back more flexible should regularly resort to twisting the body while standing on a pedestal. Perform the exercise according to the following scheme:
- Use a stand, such as a stable cabinet or high chair.
- Climb to such a height, placing the toes of the feet at the very edge.
- Press your chin against your chest.
- Slowly twist the spine first in the thoracic region and then in the lumbar region.
- Tilt your body down as low as possible.
- With your wrists, reach the edge of the platform, trying not to bend your knees.
- At the bottom end point, hold on for a few moments.
- Then smoothly move to the starting position, straightening the spine.
At the initial stages of training, it is important to learn how to reach with your palms as low as possible. Further, in order to better stretch the spine, additional weights should be used while holding a lightweight barbell, dumbbell or weight. To achieve significant progress in increasing back flexibility, increase the weight of a couple of kilograms per month.
Tilts towards the feet
How to make your back flexible at home? Sit on the floor while keeping your spine upright. The lower limbs are wide apart on the sides. With your palms, grab the disk from the bar weighing no more than two kilograms. Raise the weight over your head with straightened arms. Stretch your shoulders up.
Then slowly bend your palms holding the load, in the direction of one of the feet. Try to touch the knee with your ear. Perform a series of smooth springy movements. Return to starting position. Now stretch in the same way to the other foot. In conclusion, lean forward, leaving the lower limbs apart. Do your best to reach your stomach and chest touching the floor.
Dumbbell Bends
Fans of home workouts who want to figure out how to make the upper back flexible are recommended to tilt the body to the sides with weights in the form of a dumbbell. Take upright. Grab a moderately heavy sports equipment with one hand. Place your feet shoulder width apart. Slowly move the dumbbell down along the leg. Focus on quality bending of the spine following the load. Hold your free hand above your head to maintain balance. Try to achieve the highest possible tilt. Then return to the starting position, move the dumbbell to the other hand and bend the spine in the appropriate direction.
Twisting the body sitting on a chair
How to make your back flexible at home? Regularly rotate the body on the chair. Take a comfortable sitting position while keeping your back straight. Grasp the back of the chair with your palms and begin to slowly turn the case in the same direction. Feel the quality stretching of the muscle corset, starting from the lower back to the shoulder girdle. In the process of doing the exercise, you can hear a crunch of the vertebrae, which should not be a cause for concern. Stop at the endpoint for approximately 15–20 seconds without holding your breath. Then return to the starting position and turn the case in the opposite direction.
Exercise "The Little Mermaid"
How to make the back flexible, like gymnasts? Resort to periodic performance of the following exercise:
- sit on the floor, bending your lower legs under you in one of the parties;
- palm catch on ankles;
- raise your free hand above your head and reach for the ceiling;
- on inspiration, tip the straightened limb and pull the body to the side where the bent legs are located;
- feel the stretching of muscles and ligaments in the side;
- after a delay of 20-30 seconds in a static position, return to the starting position, move your legs to the other side and repeat the exercise with a change of hands.
Stretching the back at the rack
Use the available vertical support. Grasp the rack with your hands. Start smoothly bending the pelvic area in the opposite direction. Then turn to the support with the other side. Re-grab the stand with your hands and bend in the spine. At the end point, linger for a few moments, trying to achieve maximum deflection of the back and feel the tension of the muscles.
Exercise "Kitty"
How to make the back very flexible? Take a position on all fours. The knees should be at the level of the pelvis, and the palms should be shoulder width apart. Bend down in the lower back. Shoulder gird point up. Tilt your head back slightly. Return to starting position. Next, gently bend your back toward the ceiling, bowing your head down. Alternately change positions, which will allow you to work out the lumbar, thoracic and cervical spine.
Useful Tips
When resorting to training aimed at improving spinal mobility and stretching and strengthening local muscles, pay attention to the following recommendations:
- Perform exercises slowly and smoothly, being careful. Training should be regular. However, at first, you should not strain yourself again. Increase loads systematically.
- Do not train through pain. If any exercise causes discomfort, you should refuse to perform it. Avoid active exercise when exacerbation of symptoms of diseases of the musculoskeletal system is observed.
- It is recommended to train in the evening, when the back needs a good stretching after the loads received during the day. At the beginning of classes, perform movements with a minimum amplitude, gradually increasing intensity.
Finally
Regularly perform a set of simple but effective exercises from our publication, which will allow you to avoid stooping, properly load the muscle corset, achieve flexibility and avoid back pain. Be sure to devote about one hour a day to training if you have to lead a sedentary lifestyle due to work activities.