Bending forward from a standing position is ubiquitous. This is a basic exercise in many types of training. In addition, have you ever thought about how many times you perform it in everyday life? For example, when you pick up something from the floor or take out a thing from the bottom shelf of the cabinet. Of course, you should not compare inclinations performed in yoga with everyday inclinations in everyday life, but still they all have a common nature. Failure to do so may result in personal injury.
Benefit
Tilting the body forward from a standing position helps to ensure that the muscles of the spine stretch and become more elastic, and the spine itself becomes more flexible and stretches due to the fact that all the vertebrae fall into place. In addition, the back of the thigh is involved in tilting - the muscles of the buttocks, thighs and the back surface of the legs work.
Execution technique
What needs to be done?
- Leaning forward from a standing position should be performed with a straight back. No need to round the spine and press your forehead to your knees. When tilting your feet, keep your socks straight, in line. The legs are shoulder width apart.
- If stretching allows you to do this, keep your legs perfectly even. If not, then bend them slightly at the knees, but in no case do not round the back.
- Only tilt while exhaling, and while inhaling, lift the body back.
- Leaning over, linger in this position for a few seconds. And only then straighten up.
- Do not exercise on a full stomach and do not make sudden movements when tilting. Exercise should be performed smoothly, in the lower back it is necessary to maintain a natural bend.
- When tilting, straighten your chest and breathe fully.
- Lean strictly forward without leaning to the sides.
- When bending, the hip joint should work, and only in the second place - the spine.
- It is necessary to raise the body by the effort of the gluteal muscle, and not by straining the back.
All these recommendations are also suitable for ordinary household inclinations.
Contraindications
Like any other exercise, leaning forward from a standing position has its contraindications.
- High pressure. It is strictly forbidden to perform any incline in this state.
- Headache.
- Various diseases of the vessels of the brain.
In all these cases, it is better to either wait for the stage of remission, or start with training the vascular system of the body.
In addition to the above, there are a number of diseases of the spine, in which the implementation of this exercise is also undesirable. If you have any doubts, then consult with your doctor in advance.