Back flexibility - the ability of the joints of the spinal column to move in full amplitude is an indicator of youth and the key to the correct functioning of not only the muscles of the back and spine, but also of many internal organs that are associated with it. You need to constantly take care of your back, develop its flexibility. This will help maintain the elasticity of the intervertebral discs and compensate for age-related changes. A set of simple exercises will help you achieve this goal and maintain health and youth.
Instructions
Step 1
Place a chair in the middle of the room and sit on the edge of it. Place your hands on the seat of the chair and slowly straighten them. Stretch your legs forward, spread them shoulder-width apart. After inhaling, break away from the chair, do not bend your legs. Arch your back. Exhale and return to the starting position.
Step 2
Standing facing the seat of a chair, back off one step. Rest your hands on the seat, spread your legs as wide as possible, touch the floor with your knees, then straighten your legs and stand up to the starting position.
Step 3
Sit on the floor, on the rug, bend your knees. The body should touch the thighs. Tilt your head forward, touch your knees with your forehead, hug your shins with your hands. Stretch your feet forward while sliding along the floor. Extend your knees and feet, making sure your head and body are still touching your legs. Stretch your arms as far forward as possible, place your hands on top of your feet. Pull your feet towards you with your hands, do not bend your knees. Lock in this position, then stretch your feet, straighten your body, raise your arms up.
Step 4
Kneel down on the rug with your palms on the floor. Inhale and slowly lift your right arm and left leg up as high as possible. Fix this position for 5-7 seconds, breathe freely. Change your arm and leg. Try to hold out in this position as long as possible, gradually bring the delay time in this position to 1, 5-2 minutes.
Step 5
Get on your knees, rest your palms on the floor, straighten your arms at the elbows. Slowly, without lifting your palms and knees, unfold the body, as if twisting it to the right, then repeat the exercise with a turn to the left.
