The human spine is the main core on which the whole body rests. Some have it more flexible, others less. Some easily make any inclinations and turns, but there are those who can barely reach their knees.
Many people ask, “Why is it necessary and what provides flexibility of the spine?” The answer to it is quite simple: the general well-being of a person, as well as the state of health in general, depends on his condition and mobility.
The consequences of reduced flexibility
Loss or decrease in the flexibility of the spine threatens the body with the appearance of serious ailments and various diseases. This is due to its connection with all organs and systems of the body, which is carried out using nerve roots.
It must be remembered that a prerequisite for good health and well-being of a person is the flexibility of the spine. Many people are interested in what it depends on and how to improve this indicator.
Reasons for Inactivity
The main reason for reducing the flexibility of the spinal column is a sedentary lifestyle. This may be due to work characteristics or certain physical abnormalities. Adjustments are also made by the frequent wearing of difficult bags in one hand, poor nutrition, walking in high-heeled shoes.
There are people, and there are many who are simply lazy to move. They like to lie on the couch or sit in an armchair. Over time, such a pastime makes itself felt. They begin to experience tangible health problems.
Increase flexibility
Do not forget that the flexibility of the spine is ensured by movements. Only constant physical activity will help maintain the human body in a healthy state. For normal functioning, the body needs to periodically change its position. This makes it possible to avoid prolonged stress on the same parts of the back.
However, too much exercise is also not necessary. In addition to the fact that it will not bring any benefit, it can also deliver tangible harm. Due to overloading of different parts of the back, curvatures, hernias, and even vertebral fractures can occur. Therefore, moderation is always important in everything.
It is very useful to do exercises to restore the flexibility of the spine. They are quite simple and accessible to everyone.
Mobility Exercises
It should not be forgotten that the main condition for the effectiveness of any sports complexes is the regularity of their implementation. Therefore, it is recommended to repeat the exercises every day. You can divide them into groups and perform in several passes.
For the thoracic region
With the help of this exercise, there is an excellent
training of the muscles of the chest, which provides flexibility of the spine in this area of the back. This is very important for the normal functioning of the heart, lungs, digestive organs, and mammary glands.
Feet put on the width of the hips. Lean forward and leave your back parallel to the floor. Keep your hands on your knees. Exhale, bend up, stretch your chin to your chest. On inspiration, bend in the spine, lay your head back. Repeat movement 16 times.
Exercise is useful for people who spend a lot of time in a sitting position. In addition to the muscles of the spinal column, it perfectly relaxes the shoulders and arms.
For lumbar
These exercises are done to strengthen the abdominal press, which provides flexibility of the spine in the lumbar spine. They stimulate the genitourinary system, intestines, sciatic nerve, and hip joints.
- Sit on the mat, bending your knees. Lower the chest to the legs, and touch the heels with your fingers. Counting to seven, straighten your legs. At the same time, continue to hold your feet with your hands. Then straighten up. Do 10 times.
- Lie on the mat face up. Hands straighten parallel to the body. As you exhale, slowly throw your legs behind your head, rest your fingers on the floor, linger for a couple of seconds and return to the supine position. Repeat steps 10 times.
- Stay in the same position. Inhaling, bend in the chest. Lean on your head and elbows. On the exhale, lie on the floor. Do it 9 more times.
- Continuing to lie on your back with straightened arms, legs apart in different directions. Gliding across the floor with your shoulder blades, inhale and try to bring your shoulder closer to your hip. On exhalation, return to the initial position. Perform 10 repetitions in both directions.
These movements are useful for any person, since our lower back is a very vulnerable area of the back. Various problems most often arise in this part of the spine. Therefore, he needs to pay special attention.
To strengthen the lateral muscles
These exercises perfectly strengthen the lateral muscles, which provides flexibility of the spine and helps to redistribute the load from the lower back to other areas of the back. Such movements have a beneficial effect on the functioning of the kidneys.
Sit on the floor. Dilute the legs to the maximum width, and bend the arms at the elbows and put behind the head. Inhaling, stretch your elbow, shoulders and the whole body to the left to the floor. On exhalation, go back. Do 10 reps. The same thing - in the opposite direction.
Lie on the mat, bend your knees. On inspiration, tilt them to the left to the floor, and their head to the right. Do not tear your shoulders off the mat. On exhalation, return to the original position. Repeat the other way. Make a movement 20 times.
These exercises contribute well to the restoration of normal metabolism.
To stretch the spine
Various twisting and stretching help both develop flexibility of the spine and effectively stretch the back muscles, improve circulation of blood and lymph in it.
Sit on the floor. Bent at the knees of the legs set in front of you. Straighten your back. Lean with your left hand to lean behind, and straighten your right with your left hand over the opposite knee. The gaze should be directed forward. Sit in this position for a few seconds, try to relax. Do the same the other way. Repeat twisting 20 times.
To stand upright on the rug, put your feet on the floor well. Without changing the position of the hips, turn the shoulders and body in one direction and another 20 times.
Straighten to your full height and lean forward. Stand with your head hanging upside down. Hands should hang loose. Gently straighten up. Repeat 10 times.
For people with hernias or spinal injuries, such exercises must be performed with extreme caution. It is better to do this only after consulting your doctor.
This set of exercises is considered very effective because it provides flexibility of the spine and its youth for a long time. It is perfectly used both for the correction of problems that have arisen, and for their prevention.
Exercises require very little time, are quite simple and straightforward. They are available for people of different age groups of both sexes.
It should be remembered that the loss of flexibility of the spine is often a temporary phenomenon and well amenable to correction. Persistence, regularity of exercises and optimism should become constant companions of a person in this situation. With this approach, you can achieve excellent results in a short time and stay healthy for many years.