Exercises for the back: gymnastics that influences posture

Physical culture is very important for a modern person - being in offices, constantly at computers and work tables, we suffer from back pain and stoop, which can be eliminated only by morning exercises and simple exercises.

Exercises for the back and its strengthening for correct posture are very important - they literally "straighten out" the spine, make it more mobile and flexible, and at the same time, strong, guard against changes in inflammation in the intervertebral discs. It is especially important to remember that the back exercises should be moderate, clearly measured and based on the recommendations of professional trainers.

The most effective training is always done with the load and is more complicated than just the morning exercise. Such a complex provides for an alternation of intense slopes with sharp bends of the body and swinging hands performed with the blades together. Also, exercises to strengthen the muscles of the back can be carried out by alternating direct inclinations forward, sideways and backwards.

Exercise is the first, the starting position: on the floor, with crossed legs, hands must be crossed on the chest and tightly pressed. Action: the maximum possible number of deep inclines forward, at which you should try to touch your shoulders to the floor. Thus, the flexibility of the spine improves, it is less "tired" and remains mobile.

Exercise the second, the starting position: on the floor, on the knees, set apart, hands in front of the chest (bent). Action: sharp movements of the elbows, leading to the note of the blades - 5-10 times, after which the hands can be unbent, to clasp the palms behind your back and raise to the level of the blades. In this position, it is necessary to lean forward, trying as hard as possible to the shoulders to the floor.

The third and fourth exercises for the back are performed almost identically, differing only in the direction of the slopes. Starting position: on the floor, sitting, with widely divorced straight legs. Action: In one exercise, it is necessary to stretch your arms above your head, bend forward forcefully and try to touch your chest against the floor, after which you can perform inclinations alternately to one and the other toe, slightly turning the body. The second exercise is performed in a similar way, only the corners of the body must be stronger, directed backwards. At the same time, you can lean your hand on the floor from behind and make slopes in her direction. Doing such exercises for the back, you should be very careful not to harm the sharp movement of the spine.

Exercise fifth, the starting position: standing, legs together. Action: stand on your toes, raise your arms above your head and slowly bend forward, forcing in turn the cervical, thoracic and lumbar spine to strongly bend. After bending over, it is necessary to try to tighten and press the body to the hips. Repeat, if you still have the strength, this exercise should be 5-7 times.

Exercise sixth, like some previous exercises for the back, is complicated by mahami hands. Starting position: standing, feet as far as possible from each other. The arms must be bent in front of the chest, raising their elbows high. Action: The body rotates sharply (make sure that the movement is for the most part carried out by the shoulders, not the hips) to the right at the same time with the same sharp straightening of the right hand. The same action is performed after this to the left, after which it repeats in turn 10-15 times.

Exercise is the seventh, similar to the above, but slightly complicated. The starting position is standing, legs are shoulder-width apart, arms are bent in front of the chest, high elbows. Action: it is important for the quality of this action - the body, slightly deflected back, which creates additional pressure on the spine. Then all the movements described in the last exercise are performed, only much more cautiously and less sharply.