If you sit at the computer all day or spend time in traffic jams at the wheel of a car, gradually your chest muscles become tight and tense, and your back muscles weaken. This leads to the appearance of a slouch. The rescue method is stretching. First of all, stretching the back muscles.
It is necessary
- Support (machine stand or door jamb)
- Gymnastic mat.
Instructions
Step 1
Stand with your left side to the support. Grasp it with your left hand at shoulder level. Legs should be shoulder width apart, knees relax. Stretch your body to the right, and with your right hand towards the support. Your torso should bend in an arc. You will feel tension in the muscles on the left side. Hold this position until you feel extreme tension. Repeat. Do the same stretch for the right side of your body.
Step 2
Stand with your feet shoulder-width apart. Bending your knee and hip joints, bend forward. Pass your hands between your legs and grab your ankles. Pull your torso towards your hips. Slowly arch your back upward, protruding your shoulder blades. Fix the pose for 10 to 15 seconds.
Step 3
Get on all fours on the mat with your arms and legs shoulder-width apart. Slowly lower your buttocks to your heels, try to stretch your arms as far as possible. You should feel tension in the muscles in your lower back. This exercise additionally helps to quickly get rid of acute back pain.
Step 4
Get on all fours and try to gradually stretch your back towards the ceiling. Proceed carefully, pull vertebra by vertebra. Pull your chin up to your chest. Then slowly lower your ribcage down and gently tilt your head back. For 20 seconds, spring your chest towards the floor, be sure to slowly. Feel your back muscles tighten.
Step 5
Lie on your back. Bend your right leg at the knee, extend the left leg. Extend your right hand to the side. Lower your bent leg to the left, as if trying to reach with your knee to the floor. Help yourself with your left hand on your knee. Turn your head to the right. The whole body is twisted, as it were. When you feel the maximum muscle tension, gently shake your right leg for 20 seconds. Repeat on the other side. Exercise further stretches the occipital muscles.
