In the modern world, though vain, the human body suffers, first of all, from lack of movement - after all, sedentary work is now practiced by virtually all citizens! Stretching the spine is a necessary measure for maintaining the health of the back. Especially if you work at a computer - as a rule, this activity strongly depresses the cervical and lumbar vertebrae. Gymnastics for stretching the spine a serves as a universal method for both pain relief and prevention.
Stretching of the spine with osteochondrosis
If your diagnosis is osteochondrosis . It makes sense to look at special simulators for stretching the spine. With the help of its daily use, you can not only calm down acute and aching pains, but also to achieve their disappearance.
The main advantage of such simulators is their ability to restore the natural form of the vertebrae, which makes the posture more graceful, and the back muscles receive long-awaited relaxation.
Such a simulator has no contra-indications, and to get the results it is enough to do it only 5 minutes a day. It is shown not only to those who have already developed osteochondrosis, but also to those who simply feel fatigue or back pain.
Stretching the spine at home
Exercises for stretching the spine can be performed without a special simulator. To do this, just remember this simple complex that will always come to your aid in the fight against pain:
- Sitting on a chair, place your hands along the trunk. Slowly turn your head to the side as hard as you can. Repeat for the other side. Execute the exercise 10 times.
- Stand in front of the open locked door, hold on to its upper edge. Bend your knees and hang for 1 minute. Repeat 2-3 times a day.
- Lying on your back, bend your knees, and stretch your arms along the body. With force, strain the abdominal muscles. Repeat 10-15 times.
- Lying on your back, bend your knees, and stretch your arms along the body. Raise the trunk and hold this position for 10 seconds, then go back to the starting position and rest. Repeat 10-15 times.
- Sitting on the floor, one leg in front of him, the second bend at the knee. Perform inclines to the elongated leg 10 times. Repeat for the other side.
These exercises are recommended to be performed in the evening, when the spine is already "tired" for the day. Increase the load gradually, do not try to set records and perform more than normal. The load that is offered in the program is quite sufficient.
Stretching of the spine on the horizontal bar
Stretching on the bar is the easiest and most effective way to help the spine to relax. The longer you can hang out, the better. There are two types of exercises that will have a beneficial effect on the health of your back:
- Vis on the crossbar. You just grab the grip you hold for the crossbar and hang for as long as you can. Excellent helps and hang on the Swedish wall.
- If the pain is strong, go to the classic option is gradual. In this case, an inverse visus will help you - it requires a special stretching table, on which you will be asked to hang upside down. As an alternative, many people use an inclined board or a bench on their backs, which are stacked upside down. First you should choose a small angle, then you can increase.
For maximum effect, it is important to relax your back muscles well. An excellent option will be the combination of classes on the bar and home gymnastics - in this case, you will soon return health to your back.