The best effect on the muscles and joints of the whole body is, of course, the practice of yoga. Its asanas are so diverse and powerfully affecting a person that there simply cannot be a negative result. A separate feature of the practice is that it is not necessary to go to the gym to work out the muscles of the back - at home, exercises to strengthen the back are easy and do not require special equipment.
Exposure order
Any set of exercises for the back muscles should include:
- Warm up: an obligatory part of any training, because it depends on it how much the muscles warm up, which will determine the further quality of their work.
- Axial traction is important for the spine, which is often constrained by spasmodic muscles. If the muscle is pinched, naturally, it cannot work fully. The consequence - the efficiency (efficiency) drops by 60%.
- Reduction exercises, that is, power and the main part of the training.
- Easy stretching at the end of the session.
Stretching the main muscles of the back
Exercises for basic stretching are divided into three stages:
- Lumbar traction: the simplest and most effective is Janu Sirshasana, in which all the muscles in the lower back are perfectly stretched.
- An important aspect: a straight line of the spine, which is rebuilt due to the inclination of the pelvis forward. If the stiffness of the back of the thigh does not allow this, then you should slightly bend the leg in the knee joint.
- The middle part of the back is well revealed in two positions: halasana (legs behind the head, socks on the floor) and the familiar dynamics of marjariasana (cat pose). Standing on all fours to bend in the spine in breath, keeping straight arms, and with exhalation, on the contrary, round the back, forming a roundness. In each position, hold for a few seconds, while there is enough pause in breathing.
- Jathara parivartasana is ideal for stretching small skeletal muscles along the spine. Thanks to twisting, all the smallest parts of the back are activated, fatigue and clamps go away.
Each exercise is fixed for at least one minute in a static mode (except for a cat pose) and is repeated two to four times, depending on the degree of muscle tightness.
The importance of twisting for the thoracic region
Exercises for the muscles of the back should be diverse in effect: you should not be limited to the classical power options, because each muscle must be worked out from different positions in order to get the most out of them. Twisting is very important for the torso, which relieves tension from the fine internal muscles of the spine, eliminating the tendency to osteochondrosis, kyphosis and other problems of the musculoskeletal system. One of such powerful exercises is the dynamic version of the transverse triangle, which is called "mill" in the common people.
The exercise is done as follows: the feet are one meter wide, the feet are parallel to each other. Lean forward and down so that your palms or fingertips touch the floor (if possible). With an exhale, expand the torso so that one arm rises up to the ceiling, and the other remains on the floor, while it is important to fix the pelvis in a stable position and maintain a straight line of the spinal column. With the next exhalation, change the position to the opposite side, repeat at least 20 times, trying not to rush and carefully monitor the work of the body. In the end, make a static option, maintaining a position of 30 seconds on each side.
Basic exercises to strengthen the lumbar
The simplest and first exercises for the back muscles, which are important for mastering to increase muscle tone, are variations of sarpasana - snake postures:
- Basic position: lying on your stomach, firmly press the pelvis, hips and arches of the feet to the floor, activate the buttocks and extensors of the back and, by inhalation, raise the chest above the floor, with exhalation, return to the original. At the same time, the arms are bent at the elbows and also rise above the floor so that the elbows look back and the fingers are forward.
It is important not to tilt your head and not strain your abs muscles - your stomach remains soft. Do up to 12 repetitions, and then fix the top point for 30-50 seconds, breathing freely through the nose.
- The second option is the same, only straight arms are collected from the back in a finger lock. This position is fixed for periods of time from 15 seconds, and a total of five to six repetitions.
- The most difficult option, in which all the muscles of the back are activated: the essence is the same as in the basic version, only the palms lie on the back of the head, and the elbows form one line when lifting the chest from the floor.
Working with rhomboid muscles
For women, exercises for the back, in the interscapular area in particular, are extremely important, because this is their posture, which, under the influence of many factors, leaves much to be desired. In order to work out this department qualitatively, it is necessary to bring the shoulder blades together more often - at any available time, because for this action you do not need special time, a sports uniform or a lot of space. In a car, in an office, in a queue for bread or at home behind a monitor, for only three to four minutes, you should tighten your muscles every couple of hours and keep them as muscle tone allows. In just a couple of months, you can significantly straighten your shoulders and strengthen your posture thanks to such a simple exercise.
Options for Shalabhasana for Extensor Spine
A small set of exercises to strengthen the muscles of the back, consisting of alternating locust poses in different versions and with the dog's face down, to relieve tension, will qualitatively work out the main muscles responsible for maintaining the correct axis of the body.
- The easiest option: lying on your stomach, arms along the body down, legs across the width of the pelvis. By inhalation, at the same time raise the thighs of the straight legs and the chest above the floor, hold the position for ten seconds and with the next exhalation drop to the floor.
- The palms are on the chest line, the elbows are laid back and slightly inward (the active rhomboid muscle), while breathing in the same way, go upward, contracting the muscles of the back, buttocks and thighs, maintain the upper point for at least 30 seconds and return to the starting position.
- The arms are stretched forward and in this position the upper lifting point is fixed, some call this pose “inverted boat”.
Each option is performed at least five times, and between sets to relieve fatigue, you should perform the usual pose of the dog face down for 10-20 seconds.
Ardha dhanurasana
This exercise to strengthen the muscles of the back corrects a little asymmetry, as it feels good if the body "mows" sideways. To perform a lightweight bow position, lie on your stomach and stretch your right arm forward. Bend the right leg at the knee and grab it with the left hand at the ankle (!). By inhalation, using the muscles of the back and the right thigh, lift the body up, stretching forward with your right hand and chest, and back with your hips. The left leg can be in two versions: on the floor and straight weight. Hold in position for 10-15 seconds and exhale down to the floor. Repeat at least five times and then to the other side.
Important:
- control the direct position of the body, not falling to one side;
- Do not warp the whole pose, trying to rise higher;
- do not hold your breath;
- track the internal work of the body at the level of fine musculature.
Dolphin pose
An excellent exercise to strengthen the muscles of the back, especially the upper part, is the dolphin pose, in which it is important to maintain the direct axis of the spine and the active shoulder girdle.
Thanks to the high-quality work of the muscles of the shoulder blades, dentate and trapezius muscles, the human torso acquires completely different outlines. In the process of building up the asana, you need to ensure that the line of the elbows remains under the shoulders, and the pelvis tends upwards along with the chest.
The importance of compensation
Each exercise for back muscles at home should be compensated by a movement in the opposite direction, that is, compression should be followed by extension, followed by deflections - inclinations, etc. Three poses are considered the best positions for relieving fatigue from a quality workout:
- Pose of a child, or balasana: sit on your heels and leaning forward, put your head on the floor or arms crossed in front of you. Relax completely for two minutes.
- Paschimottanasana - a pose of stretching the back of the body. Sitting on the floor with straight legs, lean forward, trying to keep the spine line straight and also relax. If the strong tension in the back of the thighs is too bright, then it is allowed to bend the knees slightly.
- Shavasana - corpse pose. A normal supine position with a completely relaxed body perfectly restores the body and energizes it all day. It is important to devote at least five minutes to this position at the end of the session, while maintaining complete immobility and natural breathing.