Stretching the spine at home with the help of exercises and simulators. Simple spinal stretching exercises at home - for your healthy back

Anna Mironova

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The spine is the frame of the human body, a complex structure created by nature to ensure the vital activity of the body. But even such a strong core can fail. Therefore, over the years, a crunch, rattle, pain in the lower back, neck or thoracic region, as well as constraint in movement. These are the most common symptoms of spinal problems. To prevent their occurrence, or at least prevent the chronic stages of diseases, you need to perform exercises to stretch the spine.

Health Benefits of Spine Stretching - Why Should You Stretch Your Spine?

Spinal stretching exercises provide:

• Flexibility and freedom of movement at any age.
• Disease prevention.
• Absence of pain or reduction of pain syndrome.

The spine, as mentioned earlier, is a complex structure. It consists of bones - vertebrae, cartilage-shock absorbers - intervertebral discs, and a muscular corset that flexes and unbends the back. These muscles are in constant tension. BUT sedentary work and a sedentary lifestyle adds to their load.

Rest is vital for the back muscles, but even at night our spine cannot always relax. So, an uncomfortable posture or an inappropriate pillow make him bend, as a result of which the muscles have to work at night. After such a night, a person will be tormented by pain in the back or neck. Stiff muscles will not allow you to move freely, work and just live fully.

Contraindications for stretching the spine - do not forget to consult a doctor!

All activities have their contraindications, and stretching is no exception.

• It is categorically impossible to stretch with osteoporosis, arthritis and osteochondrosis.
• It is also not recommended for diseases of the heart, blood vessels and hypertension.
• A clear contraindication is thrombosis.
• Caution medicine refers to stretching during pregnancy and menstruation. You need to listen to your feelings and consult a doctor.
• How the limitation act viral diseases, cold and fever body.
• Follow the general rule physiotherapy exercises- do not overexert yourself by twisting and stretching through force. Also, do not exercise during periods of general weakness.

Simple exercises for stretching the spine at home - how to properly stretch the spine?

Before you start doing the exercises, you need to remember a few rules:

• You need to start all exercises with a small amplitude so as not to injure the muscles.
• You need to stretch smoothly, avoiding a crunch.
• It is better to perform exercises in the evening and repeat them every day.
• During exercise, relax your muscles as much as possible.
• Breathe evenly and deeply.

Yoga exercises satisfy all the conditions for stretching the back.

Therefore, if you are fond of or have ever been fond of this type of physical activity, then all of the following exercises will be familiar to you.

1. Thoracic stretch
Starting position: standing straight, feet shoulder-width apart. You need to lower your head and bend in the thoracic region, while keeping your lower back straight. Stretch up as if you were being pulled by invisible threads by the shoulder blades. It is very important to keep the back muscles relaxed. Hold this position for 10-15 seconds.

2. Forward bends
From a standing position, feet shoulder-width apart, bend forward, touching the floor with your palms. Relax all the muscles in your back and legs. Additionally, the slopes can be spring-loaded.

3. Tilts 1
The starting position is the same as in the previous exercise. When tilting, you need to touch your legs with your forehead, and clasp your lower leg with your hands. Of course, not everyone will succeed in doing so the first time. But after a while, when enough flexibility is developed, you can easily complete this exercise.

4. Tilts 2
Starting position: standing, one leg forward. It is necessary to perform forward bends, touching the knee of the exposed leg with the forehead. Hold the body position for 30 seconds. Remember to breathe evenly and deeply and relax your muscles.

5. Downward facing dog
From a standing position, feet shoulder-width apart, you need to tilt and lean your palms on the floor. Then, stepping back, set the distance between the feet and hands at 120 cm. Thus, your body should represent one large letter "L". Stretch your tailbone up, do not lower your head and do not bend at the neck. It is more convenient to spread the fingers of the hands for greater emphasis, and keep the feet parallel to each other.

6. Castle behind the back
Sitting or standing, you need to put your hands behind your back, one from above through your head, and the second from below and close them into a lock.

7. Praying mantis behind your back
To perform this exercise, you need to take your hands back behind your back and fold them in a praying position so that your palms fall on the thoracic spine. Pull your elbows back to lean forward rib cage. Hold this position for 15 seconds.

8. Pull up
Starting position: standing, feet shoulder-width apart. It is necessary to reach up with your raised hands, while not climbing on your toes.

9. Cat
Sitting on your knees, lower your pelvis on your heels, and, bending down, reach the floor in front of you with outstretched arms. It is important to relax your back and bend as much as possible in it, visually trying to round the ridge.

10. School flexibility exercise
Starting position: sitting on the floor with straight legs. To perform this exercise, you need to bend forward, grabbing the mortars with your palms, and touch your knees with your forehead. Hold the body position for 15-20 seconds.

11. Hanging on a horizontal bar or wall bars is also an effective spinal stretching exercise.

12. Dog face up
Starting position: lying on the stomach, arms bent at the elbows, placed at chest level. As if stretching, straighten your arms and stretch your chin up. Be sure to relax your muscles while doing this.

13. Sipping
No wonder all animals, like children, stretch after sleep. This reflex inherent in nature helps to stretch the muscles not only of the back, but of the whole body. Waking up early, stretch in the morning as you should.

14. Twisting the body to the right and left.

15. Very good for the health of the spine swimming. It takes the load off the main "working" muscles. human body and gives work to "sleeping" muscles that carry a static load.
The ancients believed that the spine is a repository of human energy, and this is partly true. Indeed, in the spinal column is not only spinal cord, but also many important neurons and blood vessels.
Therefore, the health of the spine is the health of the whole organism.

Take care of your back, and then lightness and mobility will never leave you!

Good day, dear readers! In order for the muscles to be healthy and strong, it is important to maintain a balance between their tension and relaxation. Our muscles tense up as a result of physical activity, and relax during the recovery period.

But sometimes relaxation does not occur due to a number of factors. First of all, this is typical for the muscles of the back and is the most dangerous for them, since they are responsible for the health of the spine. That's why timely stretching of the back muscles is so important!

If you do not play sports and think that this article is not for you, then I assure you it is not. I present to you, as proof, a list of reasons why stretching (stretching) of the back is necessary for all people.

• Nowadays, most of us have a sedentary job and a sedentary lifestyle.

In this case, constant static stress is experienced by the muscles of the back and neck. If you do not relax them with massage or stretching, then you can become the unfortunate owner of osteochondrosis and other unpleasant diseases.

• When the muscles make physical work, especially during strength training, they accumulate products of metabolic reactions that must be removed from the bloodstream.

After training, there are still residual tensions in the muscles that impede blood circulation. To fix this, you need to stretch the muscles.

• Stretching improves flexibility.

Even the flexibility that is typical for most people - bending over for a rag or stepping over a large puddle - worsens over the years. You can nullify or at least slow down these processes with the help of stretching. I'm not talking about the situation when you want to improve your flexibility beyond the norm.

Good flexibility is not only useful in Everyday life, but will also increase the return on training with iron!

• Stretching not only relaxes the muscles, but also strengthens them, making them more mobile and durable.

You see how important stretching is for everyone without exception!

What muscles need to be stretched?

On the back great amount muscles, from the superficial ones that we can see to the deep ones that support the spine. These include:

1. The broadest.
2. Trapezoidal.
3. Back straighteners.
4. Large and small round muscles.
5. Spinous.
6. Iliac costal.
7. Longest.

And this list goes on.

The shoulder girdle is also involved in both back exercises and stretching movements. This mainly applies to the rear deltas.

And let's not forget about the buttocks on which we sit all day. They, too, have a hard time. By the way, there is nothing surprising that I talk about the buttocks in the article about the back. After all, they actively help the rectifiers of the back and some other muscles that extensor upper part torso.

Back Stretching Exercises

There are 4 types of stretching exercises: static, dynamic, proprioceptive, and ballistic. We will consider only the static type, as the safest. Its essence lies in taking a pose in which the back muscles will be stretched and statically holding this pose for 10-20 seconds.

• Warm up is the key to success.

What do you think will happen to the rubber if you first put it in the refrigerator and then start stretching it? That's right, it will break. So it is with the muscles, if they are not warmed up, then you can get injured.

This situation is relevant for stretching before training. And after class, you are already warmed up. The advice is simple.

• When stretching muscles, you need to focus on your own feelings. You should not experience pain, but only feel a slight stretch in the muscles.
• Do not come out of the pose abruptly. For example, if you do static tilts while sitting to your feet, then unbend slowly under control so that the stretched muscles do not experience undue tension.
• Do not stretch between sets and exercises. Although during warm-up approaches this is acceptable. But between working sets is prohibited.

Well, now I will tell you about the most simple and effective methods!

Sitting leg bends

The exercise requires absolutely no additional equipment and can be easily done at home. It is remarkable in that it stretches almost all the muscles of the back, both its lower and upper parts. It also affects the buttocks and legs. We can say that it is universal.

Exercise can be performed after a workout or as part of a morning workout. Giving him only 1-2 minutes.

The execution technique is as follows:

Sit on the floor and stretch your legs forward, parallel to each other, take your toes towards you. Then gently exhale, draw in your stomach and slowly begin to tilt your upper body towards your legs. The lumbar and thoracic spine should bend, the pelvis is motionless.

At the same time, the hands should slide along the legs, in front of the body. When you are already at the bottom point, slightly tighten the pelvis in the direction of the deflection.

Try to reach your toes with your hands, this is a sign of good muscle elasticity. If it doesn’t work out, it doesn’t matter, flexibility will come with time. Hold this position for 10-20 seconds while breathing calmly. Do a few of these approaches and you are free.

Stretching on fitball

- probably one of the most simple methods stretching. All you need to do is lie on your stomach on the fitball and relax. But it is better to follow some rules.

For example, lean on your arms and legs to have a more stable position and not pull your shoulder blades towards your ears.

It is important to feel how the muscles along the spine are stretched, as well as the muscles of the core (abs, buttocks and spinal erectors).

Japanese stretch

The Japanese also did not hesitate and. According to the creator, doctor Fukutsuji, by practicing this Japanese know-how, you can achieve a significant improvement in posture.

Nowadays, many people have poor posture - excessive arching of the lumbar region (lordosis), arching of the thoracic region (kyphosis) and deviations from the norm. cervical. Of course, any stretching method helps to improve the condition of the spine. But this method has an end in itself, namely the correction of posture.

Technique:

You will need a towel or roller, for starters, the diameter of a fist. And it is better to choose the diameter according to the sensations - there should not be much discomfort. Gradually increase the roller diameter. Lie on your back and place the roller under your lower back, at the level of your navel. Pull your legs down, but with your feet you need to do the following trick: spread your heels 15-20 centimeters, and bring your toes together until they touch.

Stretch your arms up, and place your hands so that your palms lie on the floor and the little fingers of both hands touch. Let me tell you right off the bat that this is an awkward position. But that's the whole point. According to the author, it is uncomfortable only because the posture of most people has lost that original appearance that would allow this exercise to be performed without discomfort.

In such an uncomfortable position, you need to stay at least 3 minutes. After completion, do not get up immediately. First, take a comfortable lying position, lie down like this for a minute, then turn on your right side and only then rise.

Most likely, you will not be able to take the desired position from the very first lesson, especially with regard to the position of the hands. But you still have a lot of time ahead of you to fix everything. But, remember that you need to do the exercise no more than once every 2 days. This method is contraindicated for people with protrusions and herniated discs!

As a result of classes, your height may increase slightly, due to the straightening of kyphosis and lordosis.
Well, in the end, I could not leave you without an informative video:

Summing up

I hope now you are convinced of the importance of stretching. For my part, I tried to give the simplest, but at the same time effective exercises. Doing them regularly is the best preventive measure for back health!

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The spine is the backbone of our entire body. Not only coordination and beautiful posture, but also the plasticity of movements, the ability to move freely, the health of internal organs. Exercises to stretch the spine and back will help improve the condition of the muscular frame of the vertebrae.

In order to be able to freely rotate the body in different sides, the discs between the vertebrae must be elastic. It is due to them that almost all movements of the body are made. In children, their plasticity is higher due to the fact that at a young age the space between the vertebrae occupies almost 50% of the entire length of the ridge, while with gradual maturation it decreases and, accordingly, the former flexibility of the back is lost.

You can test the plasticity of the intervertebral discs even at home. It is enough to stand on a flat surface, feet shoulder-width apart and try to touch your chest with your chin. If you hear a crunch, then it's time to stretch your back. Slopes are also a great test. In a normal state, a person should lean forward to freely touch the toes, and to the side - the shins.

What contributes to the development of flexibility of the vertebrae?

Typically, those who exercise regularly or simply lead an active lifestyle have a flexible and well-stretched back. And they are not worried about how to improve her condition. But the rest should know how to properly develop the flexibility of the vertebrae and maintain it.

• Muscle stretching is provided only by regular sports. It can be approaches with a trainer or exercises for 15 minutes a day. What is important in this matter is persistence.
• In the office or at home, staying in one position for a long time is very dangerous for the spine. Therefore, it is important to get up more often and do a light workout, stretching and turning in different directions. Designed for this.
• You should protect your back from heavy loads, do not lift heavy loads, avoid sudden movements, distribute weight evenly on both hands, etc.
• The constant wearing of heavy outerwear or tight-fitting clothes negatively affects the flexibility of the vertebrae, etc.

It should be remembered that the development of back flexibility begins with proper nutrition. It is necessary to enrich the diet with food that contains vitamins B, D and calcium. It is very useful to eat hard cheeses, nuts, seafood, liver and jelly. But it is better to reduce the consumption of salt. It is also important to drink enough water.

Loads to improve back flexibility

Stretching the spine is especially important for those who lead a predominantly sedentary lifestyle. Over time, it becomes more and more difficult for them to do regular exercises, and any minor load is difficult to bear. To regain flexibility, you need to stretch your back well and start regularly.

For beginners in this matter, an exercise on the crossbar is perfect. It is enough to hang on it, trying to completely relax the whole body. This will reduce the load on the spine, and it will be easier to restore the lost plasticity of the intervertebral discs. The main thing is to hang freely, without straining the body, to feel how the entire spine is stretched.

This should be done constantly, and after a while, you can add other exercises to stretch the back. It is recommended to do special gymnastics, for example, to perform and add a load in the form of:

• Swimming in the pool, it helps to develop flexibility and reduce the load on the back muscles.
• Walks in the park - to relax and strengthen the body.
• Classes - to develop flexibility and eliminate spinal deformities.
• - to improve posture and recovery from injuries.

Each exercise performed will bring you closer to the result. And if you do it regularly, then after a few weeks you will feel better, and the spine will become more flexible.

Some popular exercises

Gymnastics for the back is useful even after strength training, it helps to relax well and consolidate the result. Here are some popular exercises that are recommended for stretching the spine.

• Cat pose. You should kneel, resting your palms on the floor. On exhalation, the spine rises and stretches, the head goes down. On inspiration, the back bends, the head rises. You need to do 10-15 approaches. During the backbend, it is important to monitor your breathing, and raise your head only while inhaling. Thus, a gentle stretching of the upper back and lower back occurs, pain in the neck disappears.
  
• Dog posture. The position is taken, as in the previous one, on a flat surface, resting your feet and palms on the floor. It is necessary to raise the pelvis, straighten the legs and back. The chin is pulled towards the chest. After a few minutes, you should return to the starting position.
  
• Cobra pose. You need to sit comfortably on the floor, lying on your stomach. Elbows should be slightly bent and palms should be placed at armpit level. With emphasis on the chest, you should rise slightly. In this way, you can gently stretch the front of the back.
  
• Leaning forward also helps to stretch the back from the neck to the tailbone. This also involves the hip area. It is not difficult to perform the exercise, just try to reach your feet with your fingertips for 30 seconds.
  

You can figure out how to properly perform approaches by looking at the photo, and you can add other exercises by studying video tutorials. Even regular squats will help strengthen the muscular corset of the back.

How to increase the effect of training?

To make exercises to improve back flexibility more effective, you can use it. It is important to choose a projectile that is most suitable for this, for example, a roller. There are a few more recommendations that will help both men and women improve the effect of each workout.

• You need to do it only in comfortable clothes so that it allows the skin to breathe and does not restrict movement. For example, in .
• Shoes should be completely abandoned in order to improve blood flow during exercise.
• It is better to perform exercises for stretching the back on or on a special bedding.
• The lesson should start with warming up the muscles. Even a small warm-up will help to prepare well and make it easier to transfer the load. It can be jumping in place, body turns, squats or more.
• When using a back stretcher, jerks or sudden movements should be avoided, and the number of repetitions should be increased gradually.
• You need to do at least 4 times a week, while the lesson itself should last 15-20 minutes. This will allow you to achieve a good result without a serious investment of time.

Exercises for back flexibility are universal and are usually recommended for everyone, however, before starting, it is better to consult a specialist if there is joint pain, heart pathology, or previous spinal injuries. The rest of the exercise to improve flexibility can be included in the morning exercises.

Those who seek to learn how to stretch the spine should be aware that there are certain rules performing exercises. In accordance with them, you need to start such a charge early in the morning, performing all the manipulations slowly and smoothly. It is strictly forbidden to make sudden movements and avoid reaching the pain threshold.

Breathing while stretching the spine should be even and deep. If inhalation or exhalation is difficult or interrupted, then it is necessary to ease the tension. When developing a set of exercises, it is important to pay Special attention their variety:

• First exercise, from which you can start such exercises as stretching the spine, are performed while sitting on the floor and spreading straight legs shoulder-width apart. The patient needs to smoothly bend, trying to reach the floor in front of him with his fingertips. Important condition- lack of tension in the back and a slow pace. The patient should not experience pain while stretching.
• Second exercise- nothing more than stretching the spine in the pose of a cat. The patient kneels and rests on the floor with his palms. The task is that the patient needs to gently arch his back in an arc, like an angry cat, stay in this position for several seconds and slowly straighten the spine. Repetitions should be at least 5-6, the total duration is 3-5 minutes. These movements will help stretch the spine in the thoracic, cervical and lumbar regions. At the first sign of discomfort, the movement should be stopped.
• Third exercise- twist. The patient lies on his back, arms spread wide, and bends his knees, resting his full foot on the floor. The exercise begins with the fact that the patient needs to straighten one leg and throwing it over the second, try to reach the floor with his fingers. All movements are performed only slowly, avoiding the appearance of pain or discomfort.

• To stretch the lumbar region, the patient sits on the edge of a chair, placing his legs so that his knees are closed. The essence of the exercise is that the body turns in one direction or the other, and the patient tries to stretch as if during the turn. You need to move very slowly, breathing even, calm. At the first discomfort or slight pain, the exercise should be stopped. It is enough to make 5-6 turns and you can completely relax the muscles.
• The patient sits on the floor with his straight legs extended in front of him. A towel is thrown over the feet and, grabbing its ends with his hands, he slowly bends over, bending down to his knees (without bending them). Repeat movements no more than 5 times.

After every two exercises, it is necessary to completely relax the back muscles. To do this, you can lie on your back or freely lower your relaxed arms and take a few deep breaths.

Stretching the spine is performed not only lying on the floor or sitting on a chair, exercises against the wall and on the squat are also useful:

• Feet should be shoulder-width apart, feet turned outward. Rest your palms on your knees and try to slowly sit down so that the knee bend angle is 900. Now, slightly straining, pull the pelvis forward and upward, holding this position for at least 20-30 seconds. Return to starting position slowly. Repeat the exercise 10-12 times.
• To relax, take a few steps in place, raising your hands as you inhale and lower them as you exhale. Exhale air should be so as to completely empty the lungs.
• Stretching the spine against the wall, at home, is easier, but this exercise helps to quickly get rid of the pain syndrome. You need to become, pressing your heels and shoulder blades against the wall. Hands are raised up, not tearing them off the surface of the wall, spreading them to the sides. Having completed the lift, they tilt to the side, trying to stretch without reaching the pain threshold.

The spine is the frame of our body, it is a complex structure that ensures the vital activity of the body. Although this is a fairly strong core, it can also fail, which over the years make itself felt with a crunch, rattle, pain in the lower back, chest or neck, as well as discomfort during movement. These symptoms are the main signals of the presence of problems with the spine. In order to avoid them, as well as to prevent a number of chronic diseases support system, you need to regularly perform simple back and spine.

Stretching for the back will help ensure the following:

• maintaining flexibility and freedom of movement at any age;
• prevention of a number of diseases;
• absence of pain or its reduction.

As we have already said, the spine is a complex structure. It includes bones, vertebrae, cartilage, intervertebral discs, as well as a muscular corset that flexes and extends the back. These muscles are constantly in tension. Their condition can be adversely affected by sedentary work and lack of activity in everyday life.

The muscles of the back need to rest periodically. However, the spine cannot always relax even at night. If you sleep in an uncomfortable position or on the wrong pillow, he will have to bend, respectively, he will work at night. After such a night in the morning, pain in the back or neck may appear. Stiff muscles will prevent you from moving freely and leading a full life. Properly performed spinal stretching exercises will help you prevent these troubles.

Stretching the spine: contraindications

Any exercise is contraindications, and stretching the back muscles is no exception. If you do not pay attention to them, you can provoke the opposite effect and exacerbate existing problems or create new ones.

• Stretching the back is contraindicated in arthritis, osteoporosis and osteochondrosis.
• Its implementation is not recommended for hypertension, diseases of the heart and blood vessels.
• Thrombosis is a clear contraindication.
• Stretching during pregnancy and menstruation is a separate issue. They are not obvious contraindications, but you need to focus on your feelings and consult with a specialist.
• As restrictions, a cold, viral diseases, and fever are distinguished.
• stick general rules physiotherapy exercises. Namely, try not to overexert yourself by stretching and twisting through force. Also, do not overdo the exercises with general weakness.

General rules for stretching the back

Performing exercises for stretching the spine at home or in gym, consider the following general rules:

• Start exercises with a small amplitude so that the muscles do not get injured.
• Stretch smoothly so that there is no crunch.
• Exercise is best done in the evening. Repeat them every day.
• In the process of doing this, try to relax your muscles as much as possible. Breathe evenly and deeply.

Yoga satisfies all the conditions necessary for stretching the back, so a lot of its elements are involved in complexes for the spine.

Stretching exercises for the back and spine

The set of exercises below is an excellent stretching of the spine at home. Follow it in accordance with all the rules, and the results will be extremely positive.

Exercise 1. Stretching the spine

You need to sit on the floor, spread your legs wide apart, tilt your head forward. Slowly pull your chest towards the floor. Breathe as you feel comfortable, do not hold your breath. As you tilt your head, press your chin to the base of your neck to increase the muscular stretch in your back. You should feel how each of your vertebrae moves.

Exercise 2. "Cat-camel"

You need to get on all fours, then alternately arch and arch your back. It is important that all three sections of the spine are involved: cervical, thoracic and lumbar. Exercise should be done smoothly, slowly and carefully, without sudden movements. One movement should take about 3-4 seconds. It is recommended to repeat it 5-6 times.

Exercise 3. Crossing legs

For this exercise, you need to lie on your back, bend your knees, press your feet firmly to the floor. Pull your arms down along your body with your palms down. Important correct breathing: inhalation and exhalation should last approximately four seconds. Throw your right knee over your left leg, assuming a “foot to foot” position. Tilt your hips a few centimeters to the right, and point the knees of both legs to the left. It is worth stopping when you feel that you have reached the maximum amplitude. Then turn the right pommel so that the palm is pointing up and pull it towards your head. Hold in the final position for a couple of seconds, then repeat the same for the other side.

During this exercise, the right shoulder may rise slightly. It `s naturally. But the head should be straight - do not tilt it.

Exercise 4. Turning the back on a chair in different directions

You need to sit on a chair, put your feet together. Turn your upper body to the left so that your shoulders turn in the same direction. You can hold on to a chair with your hands to make it easier to balance. Turn with the most comfortable amplitude. You should feel a stretch throughout your spine. Hold the turn for 20 seconds, then slowly return to the starting position. Repeat the same for the other side.

Exercise 5

To perform this exercise, you need to stand up straight, spread your legs wide apart. Their fingers should point outward. Pull in your stomach, tighten your buttocks, and squat down so your thighs are parallel to the floor. Place your hands on your knees. Raise your pelvis by contracting your muscles. Take a deep breath. The back should remain straight. Then exhale sharply, turning your shoulders to the left. Hold this position for 20-30 seconds. Returning to the starting position, repeat the exercise on the other side.

Exercise 6

You need to sit on the floor, bend your legs under you and move them slightly to the left. Hold your ankles with your left hand. right hand lift up, take a deep breath. Tilt your arm to the left side above your head, then exhale. Feeling the ligaments in your right side tighten and stretch, pause and linger for 20-30 seconds. Repeat the same two more times for this side, then do the exercise with the other hand.

Exercise 7

Sit on the floor and straighten your legs. You will also need a small towel or yoga strap. Take a deep breath, stretch your arms up. Exhale, begin to tilt your torso forward, trying to touch your stomach to your legs. Grasp your feet with a towel or belt and pull it towards you. Inhale again, as you exhale, tilt your body as low as possible. Pause for 30 seconds to 3 minutes. Keep a comfortable time. It needs to be increased over time. You need to stretch until you feel a slight tension. severe pain do not have to endure.

Exercise 8

Lie on your back, lift your legs up and bend them at the knees. Place your hands on the floor, palms down. Take a deep breath, count to four. Then exhale slowly, turn your knees to the right and lower them to the floor. The left thigh should be slightly lifted up, the shoulders should be firmly pressed to the floor. Do the exercise slowly, feeling the tension. Try to keep your knees together. Get them as low as you can. Hold this position for half a minute, then return to the starting position and repeat the exercise on the other side.

Exercise 9. Stretch against the wall

You need to stand close to the steppe, tailbone, shoulder blades and head firmly pressed against the surface of the wall. Raise your hands up, palms out, bend at the elbows so that the hands are at shoulder level. Start slowly pulling your arms up, without looking up from the wall with your body. Raise them as high as you can. It is recommended to repeat the exercise 8-12 times.

Exercise 10

In this exercise, it is important to stretch the spine as smoothly as possible, without resorting to force. It is necessary to sit on the floor, straighten your back and legs. Then bend the right leg at the knee and throw it over the left thigh. Bend your left leg and place your heel under your right thigh. For those for whom this is difficult, you can simply leave the left leg straight. Place the left elbow on the outside of the right knee and press down a little so that tension appears in the muscles. Leave your right hand slightly to the side, turn your head to the right. Hold this position for half a minute, then return to the starting position and repeat the same on the other side. It is important not only to turn your back, but to stretch it. Breathing also plays a role - it should be smooth and measured.

You can also use a spinal stretcher. Such simulators are usually used for therapeutic and preventive purposes, but many use them at home to strengthen the spine and relieve tension. The designs are easy to use and effective. In the absence of a special simulator, an ordinary horizontal bar can notice it.

In general, stretching the back and spine, the exercises for which we have already considered, is very useful for any organism. Do it regularly and correctly, and your spine will thank you for it.

Stretching exercises for the back and spine on video