Effective exercises for a straight back at home

Popular wisdom says: "A person is met by clothes, but escorted by the mind." The first part of the proverb also indicates that people always immediately judge by their appearance, which includes not only a pretty face, but also the physique as a whole.

For example, men are more likely to become acquainted with a girl whose graceful curve in the back is visible, there is no stoop than with the one who does not monitor her appearance.

Posture is one of the keys to sexuality and attractiveness. Everyone has the right to check whether he possesses these qualities. To do this, just stand near a flat vertical surface. If the nape, shoulder blades, sacrum and heels touch it, then you can be proud of yourself and continue to support this parameter. If not, it is better to strengthen the spine and begin to train the back muscles.

This article describes several exercises for the straight back that can eliminate minor irregularities in posture. Although, if the violation of posture is very serious, you must first consult with a specialist.

How to perform exercises for direct posture?

What gives good posture?

Correct posture has the following beneficial properties:

1. It is the key to the proper development of the muscles of the back, which plays a secondary role in breathing. This provides an easy and deep breathing process. As evidence, you can start to stoop and try to breathe. This will be much more difficult to do than with a straight back. If people with already impaired posture are planted directly, then they will have difficulty breathing.
2. Gives confidence to a person as a person.
3. Gives harmony and elegance. Any clothes will look better.
4. Improves voice quality. This happens due to the opening of the diaphragm.
5. Helps the digestive organs function better.
6. It stimulates an improvement in mood, and to some extent even helps to relax.
7. Ensures the proper functioning of the musculoskeletal system. Joint wear is reduced, as unnecessary loads disappear. Muscles begin to work correctly, while spending a minimum of energy.
8. Prevents the development of scoliosis.

Warm up exercises before training on the back

The exercises for the straight back below are a standard training complex, so you should carefully stretch before doing them. This should be done in order to avoid injuries and pain after training. It is necessary to allocate about 12-15 minutes for a warm-up.

Well-developed back muscles allow the spine to be flexible. Also, this improves blood circulation.

What exercises need to be included in the warm-up so that then you can easily perform straight back exercises at home?

1. Circular head movements (clockwise and counterclockwise); 10 times in each direction.
2. To stretch the spine, you need to lie on your stomach strictly horizontally, and then try to reach back, placing your palms on the floor. At the second stage, you can try to reach your ankles with your palms in a horizontal position; repeat 10 times.
3. On straight legs, stretch your arms up as far as possible, eyes point towards the end of the fingers, so all vertebrae are flexed.
4. The following exercise is also necessary for training the spine. You need to stand near the wall, put your legs straight, chin and chest touch the wall. In this position for a few seconds, then instead of the chin try to touch the surface of the right and left cheek.
5. Lean against the wall with your left side, stretch your left hand up, gradually take it away for yourself, at the same time lean more towards the left side. As soon as there is a feeling of pulling, it is worthwhile to stand still for 10 seconds, then switch sides.

Straight back exercises for women at home

A woman has a more fragile and delicate body structure compared to a man, so working with him is required very carefully.

Women during back training should follow these recommendations:

1. The number of approaches is two to three times.
2. The total number of exercises for a straight back is from 15 to 20.
3. After completing the main workout, carry out a final stretch.

Basic exercises for a straight back:

1. The case is located on a flat horizontal surface. Hands must be locked together and then taken behind the head. Try not to tear off your legs, raise your upper body towards your legs. For the first time, you can ask someone to hold their legs. Do the exercise 10 times, 3 sets.
2. It is necessary to settle down sitting with straight crossed legs, hands in the castle behind. In this position, without moving legs, turn the body to the right and left; 20 times, 3 sets.
3. Again, lie on your stomach, stretch out the body. Do not raise legs, only the head and shoulders rush up. Continue until the vanes are reduced. For one approach, do the exercise 10-15 times.
4. Take upright position and take dumbbells. Standing on straight legs, bend the upper part of the body forward (90 degrees). In this position, lower, then lift the dumbbells. Do 10 times, repeat three times.
5. The next starting position is identical to the previous one. It is necessary to direct your hands back and hold in this position for a few seconds; 10 repetitions, 3 times.
6. The final exercise is leaning forward with dumbbells; 6-8 slopes.

You can add “Straight back for women” and other activities to this exercise program. The most important thing is to correctly distribute the load.

Posture exercises with weights

For women, the mass of weights, which can be dumbbells, should not exceed 2 kilograms. In the initial stages of training, the number of repetitions can be 10 times. What exercises for the straight back and neck should be performed?

1. Place your feet hips wide. Tilt the body forward, the back is straightened as much as possible. A bend should appear in the lumbar region. The shoulder girdle must be slowly lifted to reduce the shoulder blades. The elbows also go up. It is necessary to stay in a position when the dumbbells will be at the level of the abdomen.
2. The case lies on a bench, we place our hands with weighting weights on the ground, then we need to lift the dumbbells with outstretched arms. Repeat 15 times, do 2 sets.
3. Take a horizontal position. Lower limbs bend at the knee joint. Place hands with dumbbells in front of you. At the expense of “one”, the right hand should be taken back, the left hand should be left below, located along the thigh. At the expense of "two" to return to its original position; repeat 5 times.
4. Lunges with weighting. Take one leg forward, put your arms with dumbbells back so that your shoulder blades come together; repeat 30 times, 2 sets.
5. To pump up the muscles of the shoulder girdle, it is worth doing push-ups from the bench, at least ten times.
6. Lie on your stomach. Alternately raise at the same time the right hand with the left foot, then vice versa; 10 times on each side.
7. Position - lying on his stomach. Rest your forearm on the floor, raise your lower leg towards the buttock; repeat 10 times.

Scoliosis Exercises

If a person has a disease such as scoliosis, then the following exercises for direct posture should be performed in order to get rid of it (be sure to consult a specialist in advance):

1. Perform tilts back and forth, fixing the legs shoulder-width apart.
2. Simulate the sweeping movements of swimmers.
3. Stretch your arms up, perform tilts alternately left, right; 10 times
4. To take a pose on all fours, to alternate arching of the back in the external and internal sides; repeat 10 times.

Direct posture (home exercises) for men

Beautiful posture is no less important for men. They also try to impress the female half of the population with their muscle relief, and these two goals can be easily combined using exercises for the rectus muscles of the back.

The number of approaches should be increased, but do not forget about a minute rest between sets.

1. Classic pull-ups. The shoulder girdle, trapezius and broad back muscles are best pumped. People call them “wings”.
2. Push ups. They need to be done from the floor, not from the bench, as girls do. Hands should be placed at a wide distance.
3. In the supine position, arms should be extended forward. The simultaneous raising of the upper and lower extremities. In the raised position, you need to linger for a while.
4. The situation is the same, but you need to tear the right arm and left leg alternately and vice versa.
5. Take emphasis lying on the forearms, then stand in the palm of your hand and back.
6. Take emphasis lying on his stomach on the bench, the pelvis on the end, lower limbs on weight. It is necessary to lower the legs slowly down, but not to allow touching the surface and return it back.

Like women and men, exercises for the straight back can also be added to the overall training program, the main thing is to correctly calculate the load.

The basic rules of training

When performing exercises for the rectus back muscles, the following rules should be followed:

1. Muscle function should be static. It is necessary to do everything at a low speed, then the load on the muscles will be maximum.
2. Do not make sudden movements, this will shift the load on the joints and ligaments, which do not play any role in improving posture.
3. Improvements will be visible only with a gradual increase in physical activity. If you immediately give a load with weighting, then more legs, arms, abdominal muscles are pumped up, and the posture will remain the same.
4. It is worth observing the state of the body. If there is a feeling of discomfort, you should stop exercising and begin subsequent workouts with less load.
5. Training must be done before meals.
6. Be sure to maintain proper breathing. For this, the load should be given on the exhale, relaxation - on the inhale.
7. To do it was more comfortable, you should buy a gym mat.

Contraindications in training for working with the back muscles

You cannot work with the back muscles if you have:

1. Injuries to the spinal column.
2. The postoperative period.
3. Remission of a chronic disease.
4. Any types of bleeding.
5. Pregnancy.
6. Pathology of the circulatory, respiratory, urinary systems.

General exercises

There are also general exercises that are useful for both men and women to maintain good posture:

1. The bridge with raising the lower body. It is necessary to take a horizontal position, bend the legs at the knee joint, direct your hands along the body. On exhalation, you need to strain the muscles of the buttocks and raise the pelvic part up, the waist part should be bent; on exhalation there is a relaxation and slow lowering of the lower back.
2. "Dog and bird." Get on all fours, creating right angles between the arms and legs in relation to the body. It is necessary to give a load to the muscles of the body, slowly bring the shoulder blades, at the same time, raise the right arm and left leg, stay in that position, and then slowly return to the previous position. In the next repetition, engage the other arm and leg.
3. Strap. There are many types of straps that involve various muscle groups. To achieve the effect of a straight back, a lateral bar should be performed, which redistributes the load first to one half of the body (the oblique muscles of the abdomen are pumped to maintain the back in a straight position), then to the other. One arm is a support, the other is placed on a belt. Fulcrum - side of the foot, forearm. After several classes, you can complicate the exercise by raising an additional leg and arm.
4. Exercise with a gymnastic ball. For the back muscles, a bridge is suitable. It is necessary to lie with your back on the ball, bend, lower your hands to the ground, press your calves to the fitball, fix in this position for several seconds.
5. Exercise to stretch the muscle, straightening the spine. You should sit on your knees and lower the body on them, and stretch your arms along. In this position, you need to linger for a few seconds and slowly return to the starting position.

Spine exercise

The vertebral column is the basis of the axial apparatus of man. All limbs are indirectly connected with it. Headache, dizziness, surprisingly, can be symptoms of spinal problems. Flexibility and mobility of this part of the body is important for maintaining normal health.

To warm up the spine, there is a special set of exercises:

1. Take a horizontal position, legs placed shoulder width apart. Make simultaneous turns with your head and feet in opposite directions (for example, head to the right, feet to the left). Then complicate: do with one bent leg. Blades cannot be torn off the surface.
2. It is necessary to group: squat down, press the body to the knees, clasp your hands, grab the shin. In this position, slowly transfer the weight to the coccyx (do everything on the gymnastic mat), and perform swinging movements with your back.
3. The starting position is to lie on your back, extend your arms along the body. Slowly lift straight legs up, the upper part does not move. It is necessary to raise the thighs in contact with the chest, and the feet - with the surface. In the first lesson, stay in this position for at least ten seconds. With each subsequent repetition, this time should be increased in order to achieve an effect.
4. The classic bridge. Perform from a horizontal position. To rise, leaning on the feet and palms, and fix the body in this position for a while.

Workout for stretching various parts of the spinal column

1. For the cervical region: slow tilts of the head forward, backward, left, right. Circular movements of the head in different directions.
2. For the thoracic region: fix on the crossbar, bend the legs. In this position, stay a few seconds, increase the time with each repetition.
3. For the lumbar: to build a simulator (fix one part of the board on the wall, the second to the floor, at an angle of 60 degrees). Head to the floor, legs to fix at the top. Hold in this position for a while.

Conclusion

All exercises from the article (with their competent performance) will provide a beautiful bend of the back, graceful posture, which will complement the image of any personality, will give additional confidence.

You can perform exercises for a straight back on simulators, or you can on a regular fitness mat or bench.

Training back muscles will provide better breathing, as part of the muscles plays a secondary role in the lungs.

The above exercises for a straight back to quickly correct posture will not help. Do not immediately expect immediate results, you need to be patient and perform a set of loads regularly and disciplined, only in this case the desired goal will be achieved.