Effective charging for the spine

Physical exercises are an essential attribute of health and well-being. Especially important is charging for the spine. After all, the sedentary image of work, abnormal gait, uneven physical activity lead to the curvature of the spinal column, and consequently, to such undesirable consequences as scoliosis, kyphosis, lordosis, osteochondrosis, pinching of nerves , etc.

But a short charge for the spine, which takes only 15-20 minutes, can not only save the person from all the above problems, but also give the body the flexibility and just create a good mood.

Healing exercises for the spine

1. Stand up straight, raise your arms straight above your head. Now start slowly and smoothly pull the body up, becoming at the same time on your fingers. In doing so, you should feel how your back muscles are stretched . Hold in this position for a few seconds, then relax. Repeat 10 times.
2. Charging for the spine should necessarily include the torso of the trunk to the sides. But just do not make sudden movements. Gently bend to the right side and lock in this position. You will feel the stretching of the lateral muscles. Repeat the exercise five times in each direction.
3. Sit on a chair and level your back, hands lean against the seat. Now start bending the back of the spine, trying to touch the back of the chair with the shoulder blades (the body and legs must remain immobile). Do 10-15 repetitions.
4. Lie on your stomach. Bend your knees in your lap and grasp your hands with your ankles. Now start to stretch upward so that you tear off the chest and legs from the floor. Try to stay in this position for 5 seconds, after which you can relax and return to the starting position. Do 10 repetitions.
5. Stand on all fours and lean on the floor with your hands. Now curl your back and lift your head up so that you fix your eyes on the ceiling. Hold this for a few seconds. Now pull in your stomach, round your back and lower your head. The number of repetitions is 10-15.
6. If you have the opportunity to practice on a horizontal bar or crossbar, be sure to include the following exercise in the exercise program. Grab your hands on the crossbar, tear your legs off the ground and hover for a few minutes. This simple manipulation strengthens and aligns the spine and simultaneously stretches the muscles of the shoulder and forearm.

Healthy spine: exercises for advanced

This series of exercises is designed for people with good physical fitness or those who are easily given previous exercises.

1. Lie on your stomach and pull out the body. Straight arms slightly lift above the surface. Push away from the floor with your feet and roll the body in your arms. Now push your hands in such a way that you tear off the chest from the floor.
2. Step on your knees, level the body, raise your hands above your head. Now start smoothly and slowly bend the back back. Try to move your hips forward, so it will be easier. Do 20 repetitions.
3. And, of course, it is worth mentioning about such a well-known exercise as a "bridge" from childhood. To perform it, you need a certain level of preparation, so it's recommended to start from the prone position. Place your hands over your head and, leaning on the floor, lift the body with an arc over the surface. Over time, you can start with such an exercise from the standing position, but in this case, it's best to do it near the wall, sliding on it with your hands.

As you can see, charging for the spine is not so difficult, but a few months after the start of training you will feel much better. I will only note that such exercises are prohibited in case of serious injuries - in this case, first consult with a specialist.