Do you know what your movements and your posture say about your age? The famous sports specialist Joseph Pilates said at one time that the age of the human body depends directly on the health of his back. If she is healthy, then you will look younger and feel much better. If you regularly do exercises for the back, photos of which are presented in this article, this will help increase muscle tone, due to which you can improve the appearance and well-being, while gaining good posture. Those who want to strengthen the back muscles and at the same time suffer from pain in its area will be interested in the following effective and useful exercises.
How to stretch your back with the “Back Stretch” exercise?
If you want to relax your spine, then this exercise is for you. It needs to be done every day, best of all right after studying or working - in this case you will feel the necessary effect. Performing it, you can use the abdominal muscles, flexors and extensors of the spine. Sit on the mat, straighten your back, relax your shoulders, stretch your arms forward, placing them shoulder-width apart. Bend your feet at an angle of 90 degrees. Take a deep breath. Exhaling, slowly begin to lower, while rounding the spine, and stretch your arms forward. Take a deep breath and pull the spine. When exhaling, extend the spine, starting with the lower back. In the end, straighten the cervical vertebrae. Do 4 approaches at least.
How to stretch your back with the leg stretch exercise?
The following exercise will help stretch your lower back and abdominal muscles. If you do not know how to stretch your back, then lie on the mat on your back, raise your shoulders and head above the floor, while straining the abdominal press. The shoulders should be straight. The right leg should be bent at the knee, while pulling it to the chest, and the left leg should be raised 45 degrees. Alternately, change legs, stretching them, while attracting one leg or the other to yourself. To increase the load, do not pull the 90 degree mark closer. Repeat this exercise twenty times, remembering to constantly draw in your stomach and breathe deeply. It is necessary for stretching the abdominals and lower back muscles.
How to stretch your back with the exercise "Swam!"?
This is one of the most popular exercises. Thinking about how to stretch your back muscles, it is best to choose it, because by intensively reducing them during the exercise, you work simultaneously with the abdominal press.
Lying on your stomach, you need to stretch your legs and arms to the sides. Inhale, then retract the abdominal muscles. The chest and head are slightly raised, while the nose is directed to the floor. At the same time, the neck remains in line with the spine.
Tear off the left leg and the right arm while inhaling from the floor; After that, raise your left hand and right leg, then linger in this position. Hips and chest must be torn off the floor. Do not stop the change of arms and legs, inhaling and exhaling alternately up to five.