To make your back flexible, you need to know which exercises will help it and how often to do it. If you show perseverance, the back muscles will strengthen, the posture will become royal.
Swim and hang
An untrained back can cause curvature of the spine, osteochondrosis and other troubles. If you can go to the pool, then great. Water will help train your muscles without overtaxing them.
A horizontal bar will help to cope with these problems and make your back more flexible. It can be hung in the doorway at home or practiced in the hall, on the street. Wrap your arms around the bar and hang as much as you can. At the same time, try not to strain the muscles, but to relax them.
Let the first time you can hold out in this position for no more than five seconds, do not despair, subsequent attempts will be more successful if you practice daily, without missing a single workout.
With osteochondrosis (but not during an exacerbation), scoliosis, doctors highly recommend having a horizontal bar at home and doing a little several times a day.
Stretching and strength exercises
Strength training and stretching exercises can help make your back more flexible. First you need to relieve muscle tension. Therefore, walk for 5 minutes, and then dance the same amount. As a result of a fun warm-up, not only the muscles will acquire the desired tone, but also the mood will rise.
After that, start the main part of your workout. For the first exercise, stand on your 4 limbs - on your hands and knees. Imagine yourself as a cat. Like this flexible animal, arch your back. It should become semicircular. Lower your head down during these bodily manipulations.
Now arch your back. This should be done slowly, lowering the lower back down, and lifting the head up. Start with 7 reps, gradually working up to 20.
It's time to rest your back, but during this you can continue to improve it. Lie with your back on the mat. Stretch your head to one side and your legs to the other. You should feel taller and slimmer during this exercise.
The muscles have rested, you can get on all fours again, but do a more dynamic exercise. Bring the knee of your right leg towards your chin, and then make a sharp swing back. After five reps, do the same with your left foot.
It's time to get up and pick up small dumbbells. Bring them together at chest level, and then spread your elbows to the side. Again, place your hands with dumbbells at chest level and make a large circle with your hands, spreading them completely to the sides.
After that, do the same, but with alternate lunge with one or the other leg forward. Remove the dumbbells, place your hands on your belt, and bend back and forth several times.
In conclusion, about the frequency. If you practice 2 times a day for 20-25 minutes, then after 3-4 weeks you will feel that your back has become more flexible, and your posture improves before your eyes. In no case do not stop exercising, because flexibility comes and goes if it is not trained.
