Our back is designed for constant movement, and limitations in this lead to pain and tension in the muscles. Each person, regardless of age and gender, can benefit by performing the exercises for stretching the back and spine, which are given in the article.
General Tips to Reduce Low Back Pain
Stretching for the back for beginners requires certain conditions. Things to consider:
- Comfortable clothes that will not hamper movement.
- The process should be painless; no need to twist the body into difficult positions.
- Perform all exercises slowly, avoiding jumping and doing the correct squats.
- The surface should be clean and even, with enough free space for movement.
- You can hold positions for 10 to 30 seconds to soften joints and muscles. Stretching for the back is performed regularly, the first time relief will not occur. As a rule, for a tangible result, you need to do the complex 5-6 times.
If you have back or neck pain, it is best to consult your doctor or physiotherapist to discuss whether to do a specific set of exercises.
Stretching the back and spine, which is performed regularly, can help keep the muscles flexible, and prevent tension and discomfort in the back. Gymnastics for beginners is elementary, and it can be performed at home or at work, without spending money on gyms and fitness clubs.
Exercise 1. Cat pose
With this exercise, a stretch of the back and ridge is well done. A lap posture is taken, hands in front with palms facing the floor. Fingers should be in the opposite direction from the body. Slowly lower your head down, and lift the ridge up, arching the spine and stretching.
If there is a neck injury, before performing an exercise to stretch your back and spine, you need to talk with your doctor about whether such gymnastics can be performed. If there are usual neck pains, you need to make sure that the accepted body position is at the torso level, you do not need to bend the chin down. In addition, if there is difficulty in rounding the upper back, someone will need help. Let someone put his hand between the shoulder blades while the spine bends.
Exercise 2. Transformation from cat to dog
You need to perform the exercise in a cat position on the arms and knees with a rounded spine, palms on the floor, fingers pointing away from the body. The back is slowly leveled, the gaze is directed upward, held for five seconds and the cat pose is engaged again. Thus, a weak tension of muscle tissue is achieved, pain in the lower back is alleviated, and flexibility is increased.
Exercise 3. "Crocodile"
To do this pose, you need to take a supine position . Elbows are bent and palms are laid on the floor at the level of the armpits. After that, emphasis is placed on the chest part of the body and its elevation.
The crocodile pose is well suited to those who also practice breathing exercises. Using this practice reduces anxiety in addition to stretching the back.
Exercise 4. “Hero”
It is necessary to sit so that the legs are bent at the knees and calves, the feet will be on the sides, and the soles of the legs are pointing up. Toes should touch the body or be as close as possible. Hands are on your knees. Withstands maximum time. In this position, you can watch TV and combine business with pleasure. In the process, there is a stretching of the lower back, fatigue of the legs is removed after a busy day.
Stretching for the back. Universal techniques
There are a number of exercises that are shown to everyone without exception. They can be done to relieve fatigue and pain in the back. And to maintain overall tone, they are useful to people of any age ..
Exercise 1. Twist with your hips
This charge twists the lower half of the body in the opposite direction to the upper half of the body, stretching and aligning the ridge. Lying on your back, the left knee bends up and moves to the right side. Hands lie flat, not tearing off the floor, the head looks up or in the opposite direction for better tension. Thus, the body slowly spins in different directions with a delay of 10 seconds. The abdominal muscles are tensed to support the back.
Exercise 2. Using the ball for fitness.
Emphasis is placed on the ball in the stomach and pelvis in a super-way so that excessive tension is not felt. Hands on the back of the head, head stretching up, which contributes to the deflection of the spine and stretching of the body. The ball provides extra support and helps the spine flex naturally.
Exercise 3. Back stretching using turns
Such gymnastics helps to relax not only the back, but also the hips. The supine position, the legs together, the knees are raised so that the pelvis is perpendicular to the ground, and the legs are parallel, arms are on the sides. At an angle of 90 degrees, you can gently squeeze your knees to your chest for greater stretching. You can also tilt your legs to the right or left side, while maintaining a position - the hips are pressed to the floor.
Exercise 4. Dorsal Twist
Sitting on the floor, legs extended forward. Turns are performed by the body with the upper part at the waist of the body in both directions, stretching the back. You can have a leg bent at the knee behind the other and, resting your elbow on the knee, turn the torso. Frozen in this position for twenty seconds and repeat in both directions. If stretching to the left, you should try to look over your left shoulder.
Exercise 5. Upper turns
Performing such a stretch, use the muscles of the upper back. The breath should be deep. The movements are performed rhythmically, but without much haste.
Exercise 6. Pose "Print"
For the next warm-up, you need good flexibility, in the presence of a back injury it is better to postpone it. Nevertheless, for those who are in good condition, a stretch will be performed for the back of the lower part while strengthening the abdominal muscles.
Sit on the floor, knees bent. Bent legs slowly rise until the pelvis is almost vertical to the ground, with shins pointing outward. The legs are held together, leaving a space between the legs and hips.
After this, the forearms move through the hole between the hips, you need to tuck them under the calves and reach out to grab around the ankles.
This pose is held for at least 20 seconds while feeling comfortable.
Workplace back stretch
With sedentary work, when you have to spend all day at the computer or just at the table, the spine suffers the most. By evening, a person feels pulling pains and heaviness in the entire back and cervical region. To avoid this, from time to time it is worth doing simple exercises right at the workplace.
Exercise 1. Seated Twist
A warm-up is done without getting up from the chair. Performed sitting at an angle of 90 degrees with a straight back. Making slow turns with the body in both directions, you need to monitor whether tension is observed in the sides. When cornering, the stomach, back and shoulders are used, all in one direction. After the body is twisted in one direction, pause for 15-20 seconds, then take its original position and turn in the other direction.
Without fanaticism! No need to spin too fast or turn too far. To deepen the twist, you can place one hand on the opposite knee and gently push away from it. When scrolling to the left, the hand should be on the outer edge of the left knee.
When turning left, you should try to look to the left side over your shoulder, and vice versa. You can help yourself with your hands, grabbing the sides of the chair (if any).
Exercise 2. Scrolling of the shoulder joints
This can be done while on the street, in the city, in a car or in the shower. Scrolling shoulders back 10-15 times. After resting, repeat in the opposite direction.
Repeated at least five times in both directions. In this case, the gaze is directed forward, it is not necessary to strain the muscles of the neck.
Exercise 3. Hugs
With both hands, the body is wrapped around the chest. In the “hug” position, you need to linger for at least ten seconds, inhale and exhale to relieve stress from the body.
Exercise 4. Hugging the legs
A "hug of the legs." This kneads the back, neck and shoulders. Sitting position on the edge of a chair (without wheels), legs on the floor. Tilts to the legs are performed so that the chest touches the legs. Let the arms hang down as if they were dead. After that, feeling relaxation, place your arms around your legs, grabbing the opposite arm by the forearm or elbow. It is aged for at least 10 seconds and is repeated at least twice.
Exercise 5. Slopes
When doing the incline exercises, the hip is more involved than the back. In this case, the entire spine is stretched, from the neck to the coccyx. Bending down, without bending the knees, you need to reach, as far as possible, to the toes. Another option is to touch your fingers with bent legs and slowly straighten your knees without taking your hands off.
You need to hold out for ten seconds and make a movement five times.
Exercise 6. Stretching the forearm and shoulder
Without getting up from the chair, the opposite hand is taken and moved to the other side of the body. At the same time, you should try to press your hand as close to your body as possible and feel the tension. Keep stretching for 10-15 seconds. Five times on both sides.
Exercise 7. For the upper back
Sitting with a straight back, stretch your arms in parallel. Clasp your palms and stretch a little forward, as if you need to make a jump into the water, while the head and neck are relaxed. Hold the position for thirty seconds. Return the torso to a sitting position with arms raised on the sides, repeat five times.
Exercise 8. Squats
Correct squats make the muscle corset stronger. To do this, put your feet shoulder width apart, keep your back straight and bend your knees at an angle of 90 degrees.
How to exercise for the lazy
For those who do not want to particularly strain, there are many helpers and devices.
The simulator for stretching the back provides relaxation and relief of pain in the muscles of the back and neck. Such inventions help restore correct posture, the shape of the spine, relieve fatigue. Special corsets can hold your back in a physiologically correct posture and relieve stress, not allowing you to stoop.
The simulators are simple, compact and, when used correctly, have no contraindications. The lesson takes from five to ten minutes a day, with regular use the muscle corset of the spine is well trained, flexibility is increased and tension is relieved.