In a person everything is harmonious and interconnected. All parts of the body, organs, systems, cells and our brain combine a clear system that requires constant care and attention. Nails and hair, skin require one type of care, limbs or head – completely different. As for the back, developing flexibility, strengthening muscles and strength is required constantly so that the salts do not stagnate. Pay attention to your body, start doing exercises for the flexibility of the spine, keep your muscles in good shape and the body will pay back twice.
Royal posture, the correct functioning of all abdominal organs, the lungs will be completely filled with air, which will enrich the brain and cheer you up. There is no need to exhaust yourself every day by training in the gym, and at the same time go for swimming or yoga. You can also do exercises for the flexibility of the spine and keep your body in shape at home, in a comfortable environment for you.
How to do exercises for spinal flexibility
- Any workout should start with preparing the body for the loads.
- Set up a workspace for training, on a flat surface, use a mat.
- Clothes should be comfortable, made of natural fabric, allowing the body to stretch and not restrict movement.
- Do all stretching movements very slowly, without sharp turns.
- Increase the number of exercises you do with each workout.
- Breathe properly during your workout: tighten when inhaling and relax as much as possible when exhaling.
Spine Flexibility Exercises
Each person is individual, has his own sports training and requires a certain set of exercises for a full stretch. We present a set of exercises for spinal flexibility, from which you can choose some to your taste or do all of them. You can start training from a lying position or sitting on your knees, as you like. Most importantly, before stretching the spine, perform several movements to warm up: jogging in place, squats.
Exercise #1
It is necessary to lie on your stomach, your toes stretch back, your hands rest on the floor, your forehead looks at the floor. As you inhale, raise your head and chest, rush your head up, & nbsp; bending the chest as much as possible, hands are even. Stay in this position for 15 to 30 seconds, then slowly return to the original position – lying on the stomach.
Exercise #2
Roll over on your back, connect your legs, arms along the body. Bend your legs at the knees and lift the pelvis, bending the spine, strive upward with your hips. Stay in position for 20 seconds. Gently lower your pelvis to the floor.
Exercise #3
Lying on your back, arms and legs straight and straight. We stretch the spine straight, with our hands we strive up, and with our feet down. Next, stretch diagonally: left arm and right leg, rest and repeat the stretch for the right arm and left leg.
Exercise #4
On all fours, bend your back down and round as much as possible, fixing the position for 15-20 seconds.
Exercise #5
Sitting on your heels, try to keep your back straight, keep your arms down, chest and shoulders straightened. Inhale – head up, exhale – lower the body to your knees, starting with the stomach, then lower the chest and only then the head. Lock the position and rise in the same order: lower back, back, shoulder blades, head. Such movement should be smooth and continuous so that a wave is obtained by the spine. As you practice this spinal flexibility exercise, increase the amplitude of the arch. When you exhale, go as low as possible to your knees, and when you inhale – arch your spine back.
Exercise #6
Downward facing dog yoga pose. It is necessary to lie on your stomach, and bend your arms at the elbows and, while inhaling, raise the body above the floor (for push-ups), slowly stand on your toes and try to raise your pelvis up, do not tear your heels off the floor, keep your arms straight, look in front of you. The spine and head should be in line. We strive with the pelvis up, the buttocks are tense, arms and legs are even.
Exercise #7
The exercise is performed while standing near the wall, turning your back. We make a slow bridge with the help of the wall. Who has a good preparation, then you can make a bridge from the position – lying on your back. We move away from the wall half a step. Feet shoulder-width apart, raise your hands up and fix your palms on the wall, while inhaling, we begin to move our hands down, increasing the deflection of the back. We bend as far as possible so as not to feel acute pain and dizziness. From the first time, you can bend a little and stay in this position for several seconds. With each subsequent time, increase the amplitude of the deflection of the spine, and when you are completely comfortable with this exercise, we make a bridge, smoothly moving along the wall to the floor.
These spinal flexibility exercises are suitable for beginners, those who have never specifically stretched their back.
Add a comment