The spine is the key to the health of the whole organism. But everyone is faced with the fact that after a busy day at work or after a long motionless position, the back gets tired. There is a desire to stretch, stretch and relax your back muscles. There are several ways to do this.
Instructions
Step 1
Stretching your back while standing will help bending forward. Stand straight with feet shoulder-width apart and knees slightly bent. Begin to lean forward. Make sure that your back remains level and the lower back does not bend. Reach the floor with your hands and stay in this position for a few minutes. Straighten up slowly. From the same starting position, perform lateral bends. The right hand is on the belt, the left is raised up. Lean to the right, reach for your left hand, do not bend it. Return slowly to the starting position. Likewise, tilt to the left. Body turns are very effective for relaxing. Connect your arms at chest level and slowly turn alternately to the left and right.
Step 2
Sometimes it is more convenient to do twists or twists from a sitting position. In this case, you can linger at the extreme turning point by helping yourself with your hands. Do not overdo it. Do the exercises for as long as you feel comfortable. Bends from a sitting position are performed in the same way as from a standing position. Do them with your back straight. You don't have to bend over deeply or try to keep your knees straight. Exercising regularly will make you more flexible and easier to do.
Step 3
The following exercises are performed while lying on your back. Pull one knee towards your chest. Grasp your leg under the knee and hold this position for a few minutes. Change your leg. Then pull both legs towards you. If you are doing the exercises on a firm surface (such as the floor), try rolling from your lower back to your upper back - this is a great back massage. The supine crunches are performed as follows: bend one leg at the knee, fold the knee over the other leg., try to reach them to the floor. After repeating the exercise with two legs, bend both legs and put your knees first to the right, then to the left.
Step 4
If you have back problems and it hurts to exercise, try to visit the pool regularly (unless there are appropriate contraindications). Swimming perfectly strengthens the muscles of the back and at the same time reduces the load on the spine.
