Elastic and strong muscles will help keep the spine in the correct position and make it flexible. To do this, you need to perform a set of simple exercises daily. When doing the exercises, the most important thing is to do it without fanaticism. The back does not like sudden movements and heavy loads.
Instructions
Step 1
Lying on your stomach, raise your arms and legs as high as possible without lowering your head. Enter and, lowering your arms and legs to the floor, exhale.
Step 2
Lie on your back, legs bent at the knees, place shoulder-width apart, place your hands on the floor parallel to your body. Lift your pelvis up without lifting your shoulders off the floor. Inhale, hold for three seconds in this position and, exhaling, return to the starting position.
Step 3
Lying on your back, hold a dumbbell in front of you on your retracted arms. Bend your elbows, wrap them behind your head and try to touch the floor with them while inhaling. Exhale and return to the starting position.
Step 4
Get on the floor. Pick up dumbbells. Spread your legs to the sides and bend them slightly at the knees. Bend your back slightly forward. Bend your arms with dumbbells at the elbows at waist level. As you inhale, straighten your arms down, and as you exhale, return them to their original position.
Step 5
Swimming can help make your spine flexible. Use the pool three times a week.
Step 6
In order for your spine to be healthy and not to be bothered by back pain, in addition to performing a set of physical exercises, you should follow a number of rules.
Step 7
Don't strain your spine. Do not carry heavy objects weighing more than five kilograms. If you need to lift the bag off the floor, then do not make any sudden jerks or tilts of the body. When lifting weights, your back should always remain straight and relaxed.
Step 8
When carrying heavy items, try to distribute the weight evenly across both hands. Do not carry the bag on one shoulder or in one hand, transfer it to the other hand.
Step 9
When doing sedentary work, remember to take breaks in order to relieve the spine and relax your back. Perform light back bends, leg and arm extension, and gentle neck massage.
Step 10
Do not wear tight-fitting sweaters and heavy sheepskin coats, because they restrict movement, which is harmful to the spine.
Step 11
Keep track of the amount of salt you consume with food. Limit yourself from eating salty foods if possible.
