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A healthy spine: exercises for back and lumbar
- The principles of exercise for the back
- Complex fitness exercises for back and lumbar
- Exercises for the back
A healthy flexible spine is the key to longevity and youth. Therefore, it is important to do physical exercises to strengthen the lower back and spine. In addition, exercise will help to get rid of pain and will be the prevention of many diseases associated with the spine. In this article we want to present you the most effective exercises for the back. Also we will examine the rules of classes to strengthen the back muscles and present a set of exercises for stretching and relaxing the spine.
The principles of exercise for the back
To workout to strengthen the back muscles brought only benefits, it is recommended to adhere to the following rules:
- Avoid sharp pain.
During a workout you may feel a slight stretching of the spine. In addition, it is also likely the emergence of pain associated with muscle tension. All of this is a normal phenomenon. But if you suddenly felt a sharp pulling pain, immediately stop the occupation. Such pain may indicate damage to ligaments or muscle fibers. In such a situation it is best to consult a specialist — self-treatment can only do harm;
- To achieve tangible results, perform exercises regularly.
The back muscles are involved in all human movements, and because of this, they are extremely reluctant to respond to physical stress. Only regular exercise will be able to load back;
- Monitor your health.
If your work is associated with heavy physical exertion, and you are under the end of the day I feel very tired — better to postpone the training. Classes due to severe fatigue ineffective and, moreover, can lead to injury.
Before exercise for the back be sure to warm up. A good warm-up will help to reduce the risk of sprains and relieve muscle pain after class.
Complex fitness exercises for back and lumbar
Below are the most effective fitness exercises that you can perform even at home.
Lie on your stomach and stretch your arms forward. Legs brought together. From this position follow a smooth curve in their lower back, the maximum lifting up of the hands and feet. Pause for 3-5 seconds, then slowly lower the limbs to the floor. All you need to do 12 repetitions;
- Twisting “inside.”
Sit on your buttocks and pull your foot towards yourself. After that grasp hands over shins, tuck your chin to your chest and start to roll the spine, trying to bring the forehead to the groin. From a peak of stretching, hold for 3-5 seconds, and then climb to the original position. Exercise need to be repeated 12 times;
- Rolls with bending forward.
Lie on your back. On the inhale lift your legs and hands and put your foot behind your head. Feet touching the floor, return foot to the starting position, raise your upper body and bend the knees. Pause for 2-3 seconds, then take the original position and repeat the rolling. All you need to do 12 rolls;
Lie on the floor on your stomach. The feet brought together. After that abut the palm of your hand on the floor next to the shoulder joints, strain the muscles of the arms and raise your upper body. Pelvis remains on the floor, head throws back. In this position, hold for 1 minute. After, without changing position, do head rotations — 10 each way. Then lower body on the floor. UPS body to “Cobra” is performed 3 times;
- The slopes to the feet.
Sit on the floor and maximum spread of the foot to the side. Push your knees to the floor. From this position, on inhale, lift both hands above your head and slowly exhale, tilt your body to one foot. The slope runs sideways so that his arm was pressed against his leg. At the bottom pause for 2-3 seconds, then repeat the exercise the other way. You need to make 10 bends to each leg;
Get on all fours. Breathing deeply, run trough the waist down, simultaneously lifting and tilt your head. From a peak of stretching, pause for 2-3 seconds, then slowly exhale, do the bowing of the spine up and lower the head. The exercise is repeated 12 times;
- Stand on the hands and feet.
Sit on the buttocks and abut the palm of your hand to the floor behind the body. Then lift your pelvis, bend your legs and place their feet on the floor. The angle at the knees should be straight. Hips, loins and back stretches in a single line. This position is held for two minutes. The required number of approaches — not less than 3;
Lie with your stomach on the fitness ball (can be replaced by a soft Ottoman). Pull the legs back and abut their fingers to the floor. My hands behind your head. From this position, perform the lowering of the body to the floor. When lifting tense your back muscles. You must perform 15 repetitions;
- Twisting to the side.
Lie on your back. Bend your right leg and put her foot on the floor. Raise your left leg and place your ankle to the right knee. Get both hands behind your head and lift shoulder blades off the floor. Keeping the pelvis pressed to the floor, perform twisting of the casing to the right and to the left. Perform 10 repetitions, then switch legs and do 10 more crunches.
Considered exercises should be done in a circle. Rest between sets — no more than 1 minute.
Exercises for the back
After you complete the basic set of exercises recommended to perform a simple stretching of the spine.
- Sit on your knees.
Press the pelvis to the heels. Take a deep breath and raise both hands above the head. Then, slowly exhale, lean forward, press the chest to the knees, and hands with palms abut the floor. Relax in this position and hold for 2-3 minutes;
- Push back to the surface of the fitness ball.
Give a gentle push feet from the floor and execute a slow roll on the ball. Relax your neck and lower your head to the floor. Feel how stretching your spine. Try to relax the back. Hold this position for 3-4 minutes;
- Lie on your back.
Try to relax your body. Pull your bent leg toward your chest. Grasp the knee with both hands and shook on the spine in different directions. Then freeze for a few moments in this position.
After back training and a good stretching of the spine is recommended to take a hot bath to relax the muscles and full recovery.