The spine is one of the most important bone complexes of our skeleton, because it is on it that the weight of our entire body falls, due to it we are held in an upright position. It consists of five departments, each of which experiences daily stress and, accordingly, quickly tires. To avoid back problems, do simple exercises for the spine. This will not only strengthen your muscles, but will also be a good prevention of diseases of the musculoskeletal system.
The benefits of this set of exercises for the spine
Why is it so important to do exercises for the spine? If you do not exercise, walk a little and generally lead a mostly sedentary lifestyle, this can negatively affect your health. The spine is not adapted to constant static loads, it tolerates movement much better, and therefore, for the development of cartilage and joints, you need to devote at least a little time to physical activity. Consider the benefits of this set of exercises:
- Almost all exercises were borrowed from yoga and Pilates, and these sports are aimed at harmonizing the physical and mental state. In addition, they do not require a lot of physical preparation, which means that even a beginner will not have difficulties with equipment.
- Despite the fact that the load is quite gentle, it affects all parts of the spine and strengthens all associated muscle groups. If you feel that the training is too easy for you, you can always choose something more complex and change the program.
- These exercises do not take much time, and also do not require special equipment. This means that you can do it even at home and preferably in the morning, before breakfast and work. This will give you a boost of energy and a feeling of lightness for the whole day.
- You do not have to do all the exercises, you can stop at three or five. Choose what suits you best. Focus on your physical condition and condition of the spine.
If after training you do not feel discomfort and pain, then charging for the back and spine was successful. Allowed only a slight burning sensation and pleasant fatigue in the muscles, this will mean that your muscles have laid out to the maximum.
We awaken the sleeping muscles: exercise "Cat and Cow"
The very first exercise will help you wake up and tune in to a productive workout. This pose is very useful for osteochondrosis of the spine. Charging will help relieve stress from the vertebral discs and give the body an unprecedented lightness.
Technics:
- Stand on all fours and straighten your back.
- Start with the "Cats" pose, for this just bend well in the lower back. Hands and feet remain in place.
- Change the position to "Cow", to do this, free the diaphragm from the air and pick up the stomach. In this case, the back should be bent outward, and try to squeeze the chin to the chest.
- Repeat the position change several times. In this case, all movements should be smooth, and breathing deep and calm.
Ultimate Muscle Stretch: Dog Face Up
Charge for the spine with osteochondrosis can not do without this and the following exercises. For maximum efficiency, it is better to perform them in tandem: first one, and then immediately another. This will help to simultaneously stretch the vertebrae, and then strengthen the muscles around them to fix the result.
Technics:
- Lie on your stomach and relax your body.
- When you inhale, raise the body on straight arms, while trying to put your palms as close to your body as possible.
- The legs remain motionless, you just need to strain all the muscles and stretch back toes with your socks.
- Try to bend as low as possible, but avoid pain or discomfort. If there is discomfort, then stop the exercise immediately.
Make your back straight: asana "Dog face down"
From the previous pose, go directly to the next. Such continuous charging for the spine will be a little more difficult, but much more efficient.
Technics:
- Stay in the position of the previous exercise.
- Without lifting your hands from the floor, move your body weight back and up, and then stand on all fours.
- Then straighten your arms and legs and lift your pelvis up. Your body should look like a right angle with the top at the point of the buttocks.
- All muscles will be very tight, but breathing should remain calm and free.
Getting rid of pain in all parts of the spine: exercise "Crocodile"
This exercise will help those who experience constant pain and discomfort in the spine. Charging for the cervical and lumbar regions will allow you to develop ossified joints, start the movement of lymph and blood through the body, and also slightly increase the distance between the vertebrae and discs.
Technics:
- Lie on the floor and spread your arms in different directions.
- Turn your neck in one direction and your pelvis in the other. At the same time, the lower back and shoulders should remain firmly pressed to the floor. It is important to try to stretch the spine and muscles as much as possible.
- The movements should be slow and very careful, because the creation of twisting and excessive load on the spine can lead to serious injury. And therefore no sudden movements.
We form a muscle corset: pose "Boat"
This is an excellent exercise for a hernia of the spine, because a static load is used here, which will strengthen the muscle corset and relieve some of the stress from the affected spine.
Technics:
- Lie on your stomach and stretch your arms out in front of you.
- Using the muscles of your back and buttocks, try to raise your legs and upper body. In this case, it is desirable to tear off the inguinal zone and chest from the floor.
- The tips of the fingers and socks stretch in opposite directions, the lower back is slightly bent, and the body is tensed like a string.
- Make small oscillatory movements back and forth, as if you are a boat that sways smoothly in the waves.
Strengthening and Flexibility Exercise: The Bridge
Charging for the spine can not do without a classic bridge. This exercise is familiar to us since school, but the classic version of the technique requires sufficient flexibility and dexterity. It is better for beginners to start with a lightweight option: for this, take emphasis on the shoulder blades and legs, and lift the pelvis up.
Try to bring your shoulders to the feet as close as possible, the smaller the distance, the stronger the deflection. But do not be too zealous, because this is a rather dangerous exercise.
Relaxation and removal of fatigue: "Pose of the child"
This is the last exercise in the spinal charging program. It is quite relaxing, and therefore it is better to use it at the end of the lesson as a hitch.
Technics:
- Get on your knees and bend down.
- Your stomach should be on your hips. The arms are extended forward, and the tip of the nose touches the floor.
- Try to stretch your spine as much as possible. Spend at least 3-4 minutes in this position.
Perform this set of exercises every day and you will save yourself from problems with the spine. Also try to walk and exercise more. Remember that movement is life.