Exercises to strengthen the back.

The transition of a person in the process of evolution from walking on four limbs to a modern upright position became the beginning of problems associated with the back. The vertical position of the body undoubtedly gives us many advantages, however, unlike animals that perfectly master their bodies, a person, unfortunately, does not possess such abilities. We very often forget about our back, about its strengthening, about training its muscles. The result - lumbar pain and all sorts of diseases of internal organs.

We constantly spend a lot of time in a sitting position, this leads to loss of the natural tone of the musculature. Strengthening the back muscles, if competently combine it with motor activity, prevents back pain, stimulates excellent physical and mental well-being.

If you have problems with your back or decide to seriously take care of her health, it's best to act in the following order. First, you need to learn to relax and strain the dorsal muscles, and only then start to strengthen them, doing regular exercises to strengthen the back. And only after you successfully overcome these stages - swing your back.

A distinctive feature of any mechanical system is its cyclicity. Stress is relaxation. So it happens with the back. This is a natural process - during the day we are active, and in the evening we lay in a layer. The main purpose of doing exercises to strengthen the back - to smooth out the sharp transition from relaxation to muscle tension and back.

Imagine the situation - you came from work, of course, very tired, but most importantly - the back is unbearably aching. Try to put it in order and perform exercises to strengthen the back:

A. Lie on your back in front of a sofa or chair. Take your hands behind your head and with the backs of your hands, lean against the sofa seat, bend your knees and relax.

B. With effort, lift the casing and stay in this position for a while. Now relax again. This exercise should be repeated at least three times. Then take a short pause and repeat the exercise. Soon you will feel that aching pain in your back has let go.

If your work assumes a constant presence in a sitting position, you probably know that unpleasant sensation when the back muscles, as they say, "become numb." There are quite simple exercises for strengthening the back, effectively preventing this condition. In addition, they can be performed even in the workplace.

A. Sit on a chair, lifting both hands up and bending them in the elbows. Now turn your hands palms forward.

B. Keep your hands at shoulder level in front of you, so that your elbows and palms touch. In doing this exercise, you should feel how your back muscles tighten. Breathing should be smooth, try not to lift your shoulders. Repeat all eight or ten times.

The following exercises for strengthening the back help to maintain the mobility of the joints and spine. If you periodically suffer from pain in the knees or shoulders - do not risk, before you start this gym, it is better to consult with a specialist.

A. Stand on all fours, keeping your back straight. Bend your hands slightly in the elbows. Now turn your palms from the floor one by one. For a good result, the pace of this exercise should be at least 110 times per minute.

B. In the second exercise, return to the same starting position. Simultaneously raise your left arm and right knee, then vice versa - raise your right arm and left knee. Exercise repeat at least 20 times, trying to adhere to a clear rhythm.

Many people are looking for the best back exercises, believing that some magic techniques once and for all will relieve them of problems with pain in the muscles and spine. However, it has long been proven that the best exercises are those that are performed regularly. Do gymnastics, walk more, perform simple exercises on the back of the house and at work, and the result will not take long.