The spine and back muscles are constantly stressed during the day, especially during prolonged static work and when lifting weights. Excessive stress on the back muscles can lead to muscle spasms and spinal disease. Stretching them after exercise or at the end of the day will help you avoid serious health problems.
Instructions
Step 1
Accept i.p. standing, feet shoulder-width apart. As you inhale, raise your arms up, reach for your arms. As you exhale, bend down and try to reach the floor with your palms. When performing a tilt, keep your back straight, look straight ahead, pull your arms forward, palms parallel to each other. If you can't reach the floor with your hands, bend your knees slightly. Lower your head down and relax. Take 2-3 calm breaths in and out. Then round your back and "vertebra by vertebra" smoothly straighten up. Straighten your shoulders and repeat the exercise two more times.
Step 2
I. p. - standing, hands on the belt. As you inhale, raise your right hand up and bend to the left. Stretch your arm upward, feeling the lateral muscles of your torso stretch. Take 2-3 breaths. Return to i.p. and bend over to the right, left arm up. Only three repetitions.
Step 3
Sit on the floor. Legs together, back straight. As you inhale, raise your arms up and reach for your arms. As you exhale, bend forward, trying to touch your knees with your forehead, and reach your feet with your hands. Hold this position for 8 seconds, then smoothly straighten. Repeat 2-4 times.
Step 4
Lie on your back and bend your knees. Pull your hips towards your stomach. Grasp your hips with your hands and pull towards you. Feel the lumbar region stretch. Straighten your legs, raise your arms up and join your palms. Lie on the floor stretched for two minutes. Press your lower back to the floor. Do the exercise three times.
Step 5
I. p. - lying on your back, arms to the sides. Bend your right knee and pull your knee to the left. Do not lift your shoulders off the floor. Stretch your knee toward the floor. Turn your head to the right. Remain in this position for eight seconds, then return to I. P. As you inhale, bend your left leg at the knee and pull your knee to the right, turn your head to the left. Stretch for eight seconds.
Step 6
Finish your workout with a relaxation exercise for five minutes. Lying on your back, close your eyes and focus on the sensations of your body. Send a wave of relaxation mentally to the part of the body that is overly stressed. Try to achieve complete relaxation of all muscles in the body.
