Alas, it is very difficult to find time to strengthen the muscles of the whole body, moreover, to find it regularly. Work, home, family, and if you still apply for minimal leisure ... You can write tracts about the benefits of exercise for health, but the decisive step will still be yours - either you will find the opportunity to engage in yourself or not. Then all the words will be superfluous.
When it comes to back problems, the patient is recommended certain exercises to strengthen the spine and "accused" of hypodynamia. To which any modern person will answer that he is on his feet all day: until the stop comes, while standing, at rush hour, he will arrive on public transport for work, while running away for lunch and back ... All the while in a hurry and on the run, but it's not there is the same, useful movement.
We will try to explain to you what happens to your spine during the day and show how to properly develop it, using exercises that strengthen the spine.
Life back
By the end of the working day, our spine is shortened by 1 - 2 cm. From the constant tension (prolonged standing and sitting), the vertebrae contract, and you do not unclench them. A healthy back is three bends, that is, cervical, thoracic and lumbar. Our back consists of 24 vertebrae and discs, which are cushioned between them. These discs are sewn up if we allow the vertebrae to get too close.
When there is a disease in one of the vertebral regions, the load on the other two increases, and, accordingly, they also fall ill. And the function of ligaments and muscles is to maintain stable back bends. If the back does not train, and you do not think about how to strengthen the muscles of the spine, they atrophy, and the spine is sick from exceeding the load.
Strengthening
Physical exercises for strengthening the spine should consist of power and aerobic exercises , as well as stretching exercises. Moreover, the last point is most important, since it is the extension that will prevent the ill-fated displacement of intervertebral discs.
Exercises
Our complex of exercises for strengthening the spine will also serve as an excellent relaxation for the nervous system after a very long day.
- We sit down on the heel on the heels, take a breath - raise our hands up, while stretching the intercostal muscles, and exhale - hands down.
- IP - on all fours, with socks we rest against the floor, pushing our hands and feet on the floor to the dog's pose "muzzle" down. We bend, and then, rounding our back, we return to straight hands. We open the chest, we look forward. We exhale and return to the dog, "muzzle" down. Smoothly move from one position to another.
- We lower the pelvis on the floor, half-bent legs in front of us, hands stretched over the head. On exhalation, we grab at our feet, pushing the spine into ourselves, and our chest up. On exhalation we bend our legs and lower our breasts to our feet. Having slightly straightened our legs, we again bend under the inspiration and relax on exhalation. Straighten the legs completely, bend in the spine and sink to their feet.
- We round our back, stretching our arms up and exhaling to our feet. We carry out dynamic transitions from one position to another. Fix the slope, we take for the feet.
- We stretch our arms up, we put ourselves behind ourselves, we stand on our feet, straining our buttocks, pushing ourselves up. We go down, with an inward breath they stretch up and repeat the pose of the arc but with the rise of the right leg. We bend the leg, we put the foot on the left thigh, on exhalation we make twisting. We return: we stretch out our leg, we fall. Breathe, sank to their feet, inhale and put our hands on ourselves, pushing out and doing everything on the second leg.
- Pushing the hands from the floor, the pelvis is lifted, and we grab our knees. We fall back on the floor. We take arms by the feet, on inhalation push the pelvis upwards. We put the palms under the waist and go with our feet forward. We return with our feet and raise them in turn. Then raise both feet at the same time.
- We draw our knees to ourselves and sway to the right, to the left.
- We roll on the back, back.
- Sit down, legs crossed into half-losus, inhale, exhale.