The spine is the foundation of a healthy body. It is necessary to monitor its condition, since the load on the spine is enormous. Driving a car, working at a computer and in the office, lifting weights and staying on feet for a long time is something that almost everyone faces. Diseases of the spine and impaired posture cause a lot of problems. A fitness program aimed at correcting posture and strengthening back muscles will help to avoid them. After all, it is much easier to prevent a disease than to cure it.
Gymnastics for the spine
The Healthy Back system is one of the softest types of fitness aimed at working out the muscles that hold the spine in the correct position. Exercises are designed to safely stretch muscles and ligaments: they will improve and restore mobility of the spine, relieve unnecessary stress and relax sedentary areas of the back.
“Healthy back” is a fitness program designed to restore and prevent spinal diseases. A specially selected set of exercises for the development of mobility and flexibility of the back is recommended for both men and women. Classes are designed for different levels of training, so they are suitable for everyone, regardless of age and physical development. Training will help those who want to keep their spine healthy and improve posture.
The goal of the Healthy Back program
This complex helps to solve several problems:
- to form the correct posture;
- work out deep spinal muscles;
- relieve pain from intervertebral segments;
- stretch the muscles causing deformation of the spine;
- strengthen the muscular corset of the body;
- to work out the gluteal muscles, since they are the support of the spine.
The spine is the core of the body
A healthy back is the key to a successful and healthy life. Half of the diseases and ailments are caused by problems with it. Often, many do not even suspect that poor health, dizziness, and fatigue are signs of incipient spinal diseases. The spinal cord, the most important organ of the nervous system, is located in the spinal canal and conducts nerve impulses to the brain. Therefore, it is very important, not waiting for a sudden and severe pain, to pay attention to the spine. Here are some signs of a starting problem:
- cramps
- trouble sleeping
- fatigue and lethargy;
- headache in the occipital region;
- pain in the neck;
- muscle tension;
- aching pain in the back, legs, buttocks;
- morning pain in the chest and lumbar;
- pain "under the pit of the stomach";
- deep early wrinkles of the neck and forehead;
- second chin, etc.
The “Healthy Back” complex is contraindicated in case of chronic diseases of the spine, after operations and serious injuries, to those who have an intervertebral hernia and serious postural disorders. Before you begin training in these cases, you must consult your doctor.
Types of exercises
A complex of simple exercises not only prevents diseases of the spine, but also helps to cure many of them. Regular training will help you forget about back pain. Classes are also suitable for correcting posture. What exercises are included in the Healthy Back program? Exercises for the cervical, thoracic, sacral spine. Therefore, the program is designed taking into account the individual characteristics and needs of each.
"Healthy back" is a fitness program. Benefit
Exercises for the cervical spine improve blood flow in the brain and, as a result, reduce the risk of stroke. The peculiarity of the exercises is that they are harmless and help get rid of many ailments: headaches, dizziness, insomnia, memory impairment. Daily stress, as well as stress, eventually lead to spasm of the muscles, which compress blood vessels and nerves. It is then that the ailments listed above manifest themselves. The therapeutic effect of exercises for the neck is that the deepest muscles are worked out. The spasm decreases and the neck becomes more relaxed and mobile.
Exercises for the thoracic region will help get rid of pain in the interscapular region and in the thoracic region. Sedentary work, as well as improper posture, for example at a computer or in front of a TV, lead to muscle strain and, as a result, displacement of disks and vertebrae. This can provoke diseases of the heart, kidneys, lungs. Attentiveness to the spine and timely strengthening of the muscles of the thoracic region will reduce the risk of serious diseases.
The sacral section is responsible for the buttocks and pelvic bones. It is important to strengthen the muscles of this department, as diseases associated with the legs, diseases of the bladder, sexual disorders - many of these ailments are associated with problems of the sacral spine.
3 essential exercises for a tired back
These simple exercises are recommended to be done at home on your own. Do them if your back is numb or difficult to straighten. You can include them in the main complex.
- To relax. The best posture for relaxing your back is to sit on the floor, buttocks on your heels, arms outstretched in front of you, your back is round, your forehead is leaned against the floor. Take this position and relax.
- For the rhomboid muscle. Lie on the floor face down, lean your forehead against the floor. Hands should be spread apart at shoulder level. Raise your hands up to the maximum and lower them slowly down.
- On the latissimus dorsi. Get into a lunge, the arm is relaxed and stretched to the floor. The back is flat, the body is parallel to the floor. Raise and lower the hand.
Confirm the effectiveness of the program "Healthy Back" reviews of those who have been engaged and continue to workout. A constant feeling of tension in the neck, shoulders and upper back from prolonged work at the computer pass literally after the first lesson. Lower back pain decreases after the fifth lesson, and lightness appears. After three months of training, the flexibility of the spine improves so much that, judging by the reviews, many for the first time in their life can, with their arms tilted forward, reach the floor with no pain and effort.