Back pain often occurs after lifting weights or being in the same position for a long time. To get rid of unpleasant sensations, you need to perform a set of stretching exercises.
Sedentary work or regular lifting of weights provokes back pain. These unpleasant sensations reduce the quality of life and cause a lot of troubles. Stretching exercises regularly can help solve the problem. Such gymnastics does not imply a large load on muscles and joints, but at the same time it is very effective. For training, you only need a firm, flat surface, a rug. For each exercise, you should allocate an average of 1 minute. The result will be visible very soon.
Baby pose
Starting position: get on all fours and stretch your arms in front of you. The buttocks must be gently lowered to sit on the heels. In this case, the arms should be extended. You can move them freely on the floor. When the buttocks touch the heels, you should pull your back and bring your palms to your feet. The forehead should touch the floor. In this position, spend 30 seconds, then rest a little and repeat the exercise.
Spine stretching
Starting position: lie on your back, spread your arms to the sides, turn your head to one side, bend your legs at the knees and spread them slightly. To perform the exercise, you need to alternately tilt your knees to one side, and turn your head in the opposite direction, lingering in this position for 10 seconds. At the same time, the back and shoulders should be pressed to the floor. The shoulder blades must not be lifted. In each direction you need to bend 4 times. After stretching, you can straighten your back and rest for 1-2 minutes.
Diagonal slopes
Starting position: lie on your back, spread your legs slightly apart, put your hands behind your head. Bend your knees alternately, first in one direction and then in the other direction, while turning your head in the opposite direction. At the same time, the second leg should remain straight. You do not need to stretch your elbow to the knee. This is a stretching exercise, so you only need to turn your head slightly. Turn in each direction 5 times without stopping.
Forward bends
Starting position: legs wide apart, toes should look forward. To perform the exercise, you need to take a deep breath, and as you exhale, bend forward. Keep your back straight and your knees slightly bent. You should reach the floor with your arms bent at the elbows in front of you. In this position, you need to linger for 30 seconds, and then straighten up, shake your arms, legs, and repeat the exercise. It is not always possible to perform such gymnastics the first time, but you should not worry about this. Gradually, the muscles will stretch and it will be easier to bend. At first, you can bend not to the floor itself, but as low as possible, increasing the amplitude gradually.
Seated crunches
Starting position: sit on your buttocks, straighten your legs and stretch them forward. To perform the exercise, you need to move the right leg behind the left, put the right foot on the floor near the left knee. The left hand needs to be moved behind the right leg. You need to try to lower your left palm to the ankle of your right leg, pushing off the shoulder of your left hand from your right leg. Then you should take a deep breath, and as you exhale, draw in your stomach and turn your body to the right, looking over your right shoulder. In this position, linger for 30 seconds, and then relax and repeat the exercise in the other direction.
Happy child
Starting position: lie on your back, bend your knees. As you inhale, you need to pull your knees to your stomach, take your feet in your hands. The knees should be spread apart, pulling them up to the armpits. Having taken this position, you need to sway from side to side, trying to linger on each side for 10-15 seconds.
Strengthening the thoracic spine
Starting position: get on all fours on the mat, bring your legs together, put your hands in front of you. Without leaving this position, you need to arch your back and fix it for 15 or 30 seconds. This exercise is called "Cat". It should be performed 2-3 times per workout. After that you can rest for about a minute and take the camel position. To do this, from the starting position, you need to bend towards the floor, forming the same arc, but only in the opposite direction. Fix this position for 15 or 30 seconds. Stretching and strengthening the thoracic spine are especially beneficial for those with sedentary work.
Runner lunges
Starting position: get on all fours, focusing on your palms and knees. To perform the exercise, you need to exhale with your right foot to the width of your right hand. From heel to toe, move your foot forward and slightly to the side so that the right calf is slightly in front of the right knee. You cannot raise your left knee. Take a deep breath, and then as you exhale, bend your hips forward. Do not move your hands while doing this. In this position, you need to linger for 30 seconds, and then rest a little and repeat the exercise, moving the other leg forward. These lunges help stretch your front thigh muscles and strengthen your lower spine. They allow you to get rid of back pain.
