The back creates a natural frame of the whole body, protecting the internal organs from damage, does not allow the spine to move with awkward movement. Under the concept of "back" we must mean both the back muscles and the spine itself.
After a day dedicated to washing windows, washing, working in the garden, cooking meals for a family holiday, you say that your back is tired, because she overworked. But, alas, this work is not perceived by our body as an effective exercise for the back. To ensure that your body does not tire of routine tasks, we recommend strengthening it step by step - you can start with exercises for the back for women.
The use of the complex
Thanks to exercises for the back and spine, you will very quickly feel different:
- exercise gently pull the spine;
- a set of exercises for the muscles of the back relieves pain in the lower back;
- stretch and strengthen the back surface of the legs, joints, and ligaments of the shoulder girdle;
- strengthen the upper part of the body and ankles;
- strengthen the abdominal muscles and tone up the digestive organs;
- exercises for the neck and back relieve stiffness in the neck, shoulders and wrists;
- restore strength, relieve fatigue .
Exercises
- We begin in the sitting position on the heels, the back is stretched. Stretch out your hands upwards, lower your arms in exhalation. Become in the floor on all fours. Palms under the shoulder joints, knees under the hip joint. Push the coccyx back and up, stretch the legs. Alternately bend and unbend legs in the knees. We lower the heels to the floor, as if we are walking on the spot. Palms bounce off the floor, back bend. With inhalation, go out on the floor with your fingers, let your heels drop to the floor with exhalation. We remove the shoulders from the ears, open the shoulder blades. At the extreme upper point (coccyx), form the most acute angle. We lower our knees to the floor. Taz on the heels, go to the pose of the child. With an inhalation, rounding our back, we rise upward and stretch out to the ceiling.
- Put your hands on your hips, gently rotate the chest in a circle.
- We move into the pose of the dog face down, try to repeat the rotation of the chest. We fix statically the dog's pose with the muzzle down, we fall into the pose of the child - we relax.
- Sitting on the heels, do circular turns with the shoulders back. We move to the position of the dog face down, we try to repeat in this position the rotation of the shoulders. We fix the pose, then we fall into the pose of the child.
- Again, we become a pose dog face down - the following exercises will be aimed at increasing the mobility of the lumbar region. On inhaling, lower the right hip to the floor, then left. Pull back, return the pelvis back, also in turn, first with the right thigh, then with the left, in the dog's pose on the exhale. Repeat several times - go down and rise, then do everything, the same thing, only starting from the left hip.
- Fix the pose of the dog with its muzzle downward, with an exhalation pull the bent knees to the ribs, then unbend the knees. We do several repetitions. Then freeze in the dog for a few seconds and rest in the pose of the child.
- We pass to all fours. With an inspiration we bend, we carry the weight of the body forward. With an exhalation, we round the back. We repeat the soft and wavy movements of the spine. Hands are repelled from the floor, the stomach is pulled up. Stretch the coccyx back, stretch the back along. On inhaling, lift the chest up, push the pelvis into the floor. With an exhalation, turning the feet to the floor, we carry the chest over the floor, we return to the FE. We do several repetitions, the so-called "cat", which will run under the fence.
- We rest in the pose of a child.
- We pass gently to all fours, begin to rotate the chest in a circle in one direction and the other.
- We stretch out and rest in the pose of the child. Then gently slip forward, lower the chest, chin to the floor. The back is bent, in the extreme position we freeze - the buttocks are pushed upwards, knees are half-bent, we stand on the fingers. We try to relax. Hands bring to the chest, go to the pose of the child - relax.
- With an inspiration, a round back we rise upward, we raise our hands upwards on inspiration, with an exhalation we lower them on the chest.