A healthy back is the key to vigor, high tone and proper functioning of the body. If you have back pain, then most likely this indicates any disturbances in the spine, which, in turn, can provoke a malfunction of the internal organs. To prevent the development of fatal diseases, do back exercises at home, and you can avoid problems, and in severe cases, a wheelchair.
A bit of anatomy
Our back should be a matter of pride. 33 vertebrae form our spine, subdivided into 5 sections:
- there are seven vertebrae in the cervical region;
- in the chest - 12;
- five in the sacral and in the lumbar;
- in the coccygeal - four.
Nerves and blood vessels from each vertebra stretch to one or another part of the body, and the spinal cord is located in the channel formed by the vertebrae.
Subluxation of the vertebrae
If one or another vertebra bends slightly, it means that it underwent a subluxation. Compressing a blood vessel, it pinches the nerve and causes its numbness. Most often, subluxation occurs in the lumbar, cervical and thoracic regions. The subluxation of each vertebra affects the organs for which it is "responsible" - teeth or eyes, throat, nose, ears, kidneys or heart, genitals, thyroid gland and others.
Testimonials about maintaining a healthy back contain very helpful tips. Keep your back straight and sleep on a flat surface. It is important to maintain proper posture, which evenly distributes the load on the spine, thus reducing the risk of subluxation of the vertebrae. If you have insomnia, chronic fatigue, depression, spinal pain intensifies, you may need to improve your posture.
For proper posture
- This exercise is designed for 15 minutes of your time. Stand flat against the wall and touch it at the same time with heels, calves, buttocks, shoulder blades and the back of the head.
- According to reviews, the “cat” is a great exercise for the back. At home or in the fitness room - you can do it daily. Standing on all fours, arch your back with an arc for three seconds, then go back.
- Twists and turns. Sit cross-legged. Connect the brushes wound behind the hips and turn the body around, the back is straight, freeze for 2-3 seconds, then return to the starting position. Repeat the other way.
- "Sphinx". Lying on your stomach on a gymnastic mat, place your palms more than shoulder width apart, your elbows should be pressed to your body and your forehead pressed to the floor.
As you inhale, bend your back back, pushing with your hands, keep the lower abdomen pressed to the mat. Throw your head back, hold for a few seconds, inhale and return to its original position.
- Lying on your stomach with arms along the body, bend your back back. Lift up straightened legs at the same time.
To make the spine flexible
Many reviews say: take these exercises at home for the back, which develop flexibility and mobility of the spine.
Lie on your back, arms to the sides, feet shoulder width apart. Inhale and turn your head to the left, and turn your feet to the other side, try to put them on the mat with the side. Exhale and change direction. Return to starting position.
Bend your left leg, place your foot next to your right knee. Inhale and turn the head to the right, bend the left limb, and try to turn the right knee to the left, while the left knee should touch the mat. Exhale - return to starting position. Repeat in the opposite direction. Spread and bend your legs wide, leave your feet on the floor. Turn your legs to the right and lay them on the floor, turn your head to the left. The shoulder blades and lower back are on the floor. Inhale and repeat the other way.
Squat on the mat, your head should be pressed to your knees, grab your legs with your hands. Move to the tailbone and roll on a gymnastic mat on a curved back.
Lying on your back, stretch your arms along the torso, palms looking down. Inhale and raise straightened legs, tear your lower back from the floor. Bring the legs behind the head, let the hips touch the chest and the feet on the floor. In this position, you need to linger for 10 seconds, but the longer you can, the better - up to two minutes. Go back to the starting position, let the vertebrae touch the rug.
The classic "bridge" is found in all reviews about maintaining healthy back. Lie face up, bend your legs. Put your feet shoulder-width apart, fingers to shoulders, palms near ears. Lean on your palms and feet, raise your torso as much as possible, arch your back.
Workout for women for back muscles - home ideas
A set of exercises for working out the back is twisting, tilting and traction. They are:
- prevent the development of osteoporosis;
- improve mobility of the hip, shoulder joints.
Reviews say that thanks to strong muscles the shoulders are always deployed, the posture is straightened, the figure becomes visually slimmer.
They work out the following groups of back muscles:
- straightening muscles of the spine ;
- rhomboid;
- trapezoidal;
- the widest;
- biceps muscle heads.
Enthusiastic Review: Exercising Without Getting Out Of Bed
Lifting the body from a position on the stomach is a very effective exercise: you can remove wrinkles on the back of the house, as well as tighten the sides and press with them without visiting the gym, and you do not need dumbbells for this.
Lie on your stomach, put your hands in the lock behind the head. Tear off the floor, helping yourself with your hands, shoulders, try to rise higher. Exercise can be complicated by lifting your legs as well.
"Bridge" - perfectly aligns the spine, stretches the muscles of the hips and lower press.
Lying on the floor, bend your knees, straining the buttocks and abs, lift the pelvis as high as possible, the body into the string. After 10 seconds, return to the starting position. You can rise with the leg extended upwards - this will increase the load.
Soaring bird. Get on all fours, tighten and retract your stomach. Pull the left leg back, and the right hand forward, hold for 5-10 seconds. Repeat the other way. This exercise for the back muscles at home also works well for the abs.
The position of the plank, as well as the pose of the side plank. Lying on the left side, move the body weight to the elbow and to the arch of the foot of the right leg, the body to the string. The elbow should not peek over your shoulder. In this position, “lock” for half a minute. Gradually hold the position for up to three minutes. For maximum load, lean on the palm of a straight hand, raising and lowering the leg.
Great workout for guys - strengthen your back
Exercises for the back for men at home involve training with dumbbells. In the reviews, it is recommended that the stomach be pulled in, and the shoulders kept deployed. Perform movements smoothly, for 15-20 repetitions in three sets.
An inclined dumbbell traction develops biceps and latissimus dorsi. Exercise at home can be performed daily, but it is not recommended to strain, as there is a risk of injury, especially if you are a beginner. Lean over, keep your back parallel to the floor, bend your legs slightly at the knees. Look straight. Pull dumbbells towards the middle of the abdomen. Elbows "look" strictly up. Go back and repeat 15-20 times in three sets.
One-way draft in an inclination. This exercise perfectly pumps the muscles of the back, with its help the shoulders straighten well. Take the weighting compound in your right hand, go to the bench, put your left bent knee on it, and rest with your free brush on the edge. Lower the arm with the weighting agent down and perform the lifts, moving the elbow to the side. Exercise your shoulder blades - you should feel the muscles working in this area.
Breeding hands with dumbbells sitting and standing. The exercise received positive reviews, as it develops trapezius muscles (back of the neck).
So, sitting with dumbbells in hand on a stool, connect the feet. Lower your arms along your legs, and bend your elbows slightly, palms "look" at each other, shoulder blades are reduced. Slowly spread your arms horizontally. Take three sets of ten times and get up. Do the same while standing: bend forward, bend your legs slightly, lower your hands with dumbbells, then spread them apart and back. As on the stool, do thirty times.
Workout upper back
- The advantage of this training, according to reviews, is that you can choose a convenient time for yourself, doing at home with dumbbells. Back exercises for girls should be performed smoothly, without jerking. The weight of the shells should not exceed 5 kilograms. Stand and tilt the body, put your left leg back and pull the dumbbells to your chest. Repeat 20 times, change your leg and again do 20 pull-ups.
- Holding the weight in your right hand and standing with your knees bent, reach for your left foot. Next, straighten up, try to squeeze the shell up, repeat fifteen times, then make the same movements with your second hand.
- Stand straight with dumbbells (weighing up to 3 kilograms each) in your hands. Start jumping on the spot, bringing your legs apart and jumping. When you spread your legs in a jump, take your elbows back, and, bringing your legs together, return your arms back. So jump a minute or two. Take a break and jump again.
We do at home: exercises for the back for girls
For these classes you will need an elastic tape:
- sit on a stool, place your feet so that your feet are wider than your shoulders, wrap the tape around your palms;
- with hands we do this: right - up, and left - down, until the tape is stretched;
- then begin to take the right hand to the chest and back, to the starting position.
From the reviews it is clear that you can perform the exercise every day without fear of overload. The movements should be smooth, not sharp.
Become the standard of beauty
Remember that a tightened silhouette begins with a beautiful and even back, the muscles of which are the largest in the body, and their study will allow you to burn a lot of subcutaneous fat. You will feel much easier, it will become easier not only to breathe, but also to think! Exercise for the back will increase the total amount of energy your body. The back pain will disappear, and you can finally feel your every vertebra.