Exercise for strengthening the muscles of the back and spine: a set of exercises

The spine in the human body is one of the most important elements of the skeleton, since most of the daily burden on walking or sitting rests on it. The coordinated functioning of the body is ensured by its connection with various organs and bones. All movements of the head and body are carried out using the spine. Everyone has ever experienced discomfort in the back. Physical therapy can help relieve pain and reduce the risk of various complications in the future. Choosing the right exercise to strengthen the muscles of the back and spine should be done immediately according to several criteria, including the general preparedness of a person, the presence of health problems or chronic diseases.

The benefits of regular morning classes

After awakening, many do not have enough time for any training, since there are many more important things ahead. However, it is still worthwhile to devote some time to exercises, if only because such an activity can increase the general tone of the body, charge a person with energy for the whole day, and also reduce or completely remove unpleasant sensations. Moreover, the purchase of some special expensive simulators or the development of complex techniques is not required. Morning exercises for the back and spine of the house are done in just 10 minutes.

This approach is much better than irregular workouts twice a week, even if they last several hours. You can engage in the whole family, because even younger students experience high loads due to long sitting at their desks. The absence of such physical activity on the background of a sedentary lifestyle leads to many unpleasant consequences, for example, the development of scoliosis.

Safety precautions

Ill-conceived actions can adversely affect human health. Even useful exercises will only help if basic safety rules are followed. To begin with, it should be noted that charging to strengthen the muscles of the back and spine should be done daily, since it does not take much time. Irregular exercises can provoke a destabilization of the internal systems of the body and thereby cause a number of painful symptoms. In addition, the daily implementation of a set of exercises not only helps to invigorate the body for the whole day, but also solves the problem of insomnia.

It is also worth noting that physiotherapy exercises are not designed to solve the problem of body shaping or to help lose weight. The main action is rather aimed at the general strengthening of the muscles and the occurrence of a healing effect. However, first of all, during the lesson, you should always pay attention to your own feelings. If you experience discomfort and pain in certain parts of the back, you should immediately stop exercising. In this case, you can’t continue such training without consulting a doctor.

Useful tips for beginners

Regardless of what the complex of exercises is aimed at (charging for strengthening the muscles of the back and spine will be given later), it is advisable to follow certain rules when performing it:

1. The optimal time for classes varies from 10 to 15 minutes per day.
2. After training, you should wait about half an hour before eating. In the morning this time can, for example, be spent on a shower.
3. Do not engage in a stuffy room. It is preliminary recommended to ventilate the room or engage in the fresh air.
4. Therapeutic gymnastics does not imply any sudden movements. Everything should be smooth and measured.
5. During the exercise, you must always monitor the uniformity of your own breathing.
6. In the first days there is no need to take on the most difficult types of training. You need to start small, gradually moving on to more complex complexes.
7. Training a few hours before bedtime can also be very helpful. Thus, it will be possible to load your spine and get rid of rolling fatigue.

Pre-workout

Even before a light workout, you need to stretch and warm up the muscles. In addition, the body will receive an additional influx of oxygen, which can prevent the occurrence of pain during the main activity. Pre-warm-up before exercise to strengthen your back and spine includes the exercises described below:

1. Sipping. In the starting position, the back is straightened. Next, raise your hands up and stretch, and then lower them and relax.
2. The legs are shoulder width apart. Hands should be placed on the belt, and after a deep breath, take them back to the maximum possible distance. With the reverse movement, an exhale is made and the initial position is taken.
3. You can use stool in the next exercise. It is necessary to climb on toes, slightly holding hands for this or any other suitable object.
4. In the final of the warm-up you can go walking on the spot. Do not strain too much, but for greater effectiveness, the knees rise as high as possible.

Muscle Stretch Complex

Performing such exercises on a regular basis will reduce grip, improve blood circulation, and help prevent the development of chronic diseases. The complex is perfect as a daily morning exercise for the back and spine:

1. Exercise "Vis." To perform, you will need a simple horizontal bar or a Swedish wall. The technique is quite simple. You need to hang on outstretched arms with legs down to the floor. The lead time depends on the exposure and preparedness of the body. The number of repetitions is optional.
2. Exercise "cat." In the initial position, the arms fall along the body, and the legs are placed shoulder width apart. Next, a tilt is made with the girth of the knees. After the back gradually rises, however, the arms do not move. The exercise is named so for the reason that when executed it turns out a kind of cat bend. You need to bend as low as possible, bending in the lower back.
3. Exercise "ball". Sitting on the floor, knees are clasped with hands, and the head is lowered to the chest. Next, you need to roll eight times on your back.
4. Exercise "bridge". Allowed to perform the standard version both from a sitting position and from a standing position. Keep the bridge for about 15-20 seconds.

Muscle Strengthening Complex

The second option is preferable for those who want to improve muscle corset. Exercise for strengthening the muscles of the back and spine includes four exercises:

1. Starting position - lying on the floor. Hands rise upwards with palms inward. The legs are torn off the support and held in suspension for 5 seconds. It is enough to do 10 approaches.
2. You should start the same way as in the previous description. During execution, the back bends, and at the same time, the left arm and right leg rise (then the right arm and left leg).
3. Lying on your back, legs bend at right angles. After that, you need to raise the pelvis to such a level that the hips and body are in the same plane. Perform at least 20 times.
4. The last exercise is done standing: legs shoulder width apart, arms bent at the elbows. Then follows the rotation of the housing to the left. At the same time, the right arm is extended, as if it is trying to reach the back. Similar actions are performed for the other side. Enough of 15 repetitions for left and right turns.

Health Complex

This immediately includes three charging options for the back and spine, depending on the area being worked out. There are separate complexes for the cervical, thoracic and lumbar.

Each of the following exercises for working out one of the three indicated zones is performed 7 or 8 times. Such a relaxing exercise is useful both for preventive purposes and in the treatment of existing health problems.

Cervical Exercises

The development of this zone includes three main activities:

1. The fingers folded in the lock are placed on the back of the head. Head make a backward movement.
2. At the table, the left hand props up the left cheek. The neck also moves to the left, overcoming the created resistance. Then the same is done for the right side.
3. The chin rests on the hands. Next, you need to move your head to the body, overcoming the resistance of the palms.

Thoracic Exercise

After that, you should do the second set of charging for the muscles of the back and spine. It aims to strengthen the chest:

1. On all fours, hands in turn bend down and up.
2. In a sitting or standing position, the body leans to the sides. In this case, the hand opposite from the direction of inclination rises up with shaking movements.
3. Lying on their backs, they stretch their arms toward the ceiling, and try to raise their heads as high as possible.
4. Now you need to lie on your stomach. Hands are pulled forward. Head need to try to rise as high as possible.

Lumbar Exercises

Without the approval of the doctor, you can perform only the simplest exercises from charging for the back and spine concerning this area:

1. Squatting in the fetal position, grab your knees with your hands. The loin at the same time relaxes as much as possible.
2. Further, it is enough just to hang on the horizontal bar so that the spine stretches under the weight of the body.
3. In the last exercise, lean against the wall with your shoulder blades, buttocks, calves and heels. It is necessary to try to stretch upward as much as possible, without looking up from the surface.

Complex with hernia

With such a disease, the correct exercises should be carefully selected. Charging for the back and spine with a hernia is best done daily or every other day:

1. On all fours, you need to try to squeeze the shoulder blades for 6-8 seconds. 5 repetitions are enough. Further, from the same position, the back bends as much as possible upward for the same 6-8 seconds. The number of repetitions is the same. In conclusion, in this initial position, the right hand stretches forward, and the left leg, respectively, back. Then the limbs change. Enough 4-5 approaches.
2. A lighter strap with emphasis on the lumbar is performed according to a special technique. The shoulder blades come together, the hands hold the load. The body stretches forward so that the position of the person in space remains the same.
3. In the initial position, the buttocks rest on the feet. Hands start behind and grab legs. At the same time, the elbows should rest on the floor. Next, you need to try to make a semicircle from the back. It is enough to spend 6-7 seconds in this position.

Complex in the presence of scoliosis

Training consists of a number of simple but highly effective exercises. In general, exercise for the back and spine in scoliosis includes the following activities:

1. Turning your arms while standing. The back should be straight and the chest should be straight.
2. Tilts to the sides. The legs are slightly wider than the shoulders.
3. Hands are gathered in the lock, the back bends forward with outstretched arms.
4. You need to get on your toes and then on your heels. In this case, the back extends upward as much as possible.
5. In the supine position, the legs are bent, and the arms cross on the chest. On exhalation, the body is moved forward. Hands rest on the floor and push-ups are performed.
6. It takes on all fours. The right arm and left leg rise on inspiration, then a repeat is made with another pair of limbs.

Charging for the back and spine of Bubnovsky

Known in the field of kinesitherapy, the doctor has developed many complexes for different cases. An example is the general option, which can help in the presence of pain, and also helps to prevent their occurrence.

Charging for the back and spine of the house includes a simple movement on all fours around the room. The emphasis is on the knees and palms. Moving is rather slow and smooth. Gradually, the pain will begin to subside. If it is too hard to move on your knees on a hard floor, then you should first wrap them with bandages.