упражнения на растяжку мышц спиныTo prevent back pain and improve flexibility of the muscles by stretching exercises for the back muscles. They will help to restore balance in the body.

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Stretching the spine

упражнения на растяжку мышц спиныTechnique: sitting on the floor, spread legs, lower your head and slowly lean. Breathe normally. Bending, press the chin to the neck. The hands in this slide on the floor ahead.

This exercise in stretching pulls parasponia ligament (muscles located under the spine) and actuates the hamstring muscles, the muscles of the calves and the soles of the feet. Hands should not go beyond your toes. You should not feel pain in the ligaments of the back and spine. If you feel pain, slowly return to starting position. This exercise should be done several times a day and after work.

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Stretching the back (item cat-camel)

упражнения на растяжку мышц спиныTechnique: stand on all fours, slowly round and Vegemite back to alternately taut and SAG three spine – lumbar (lower), thoracic (middle) and cervical (upper). Perform the exercise slowly and carefully. Each movement should last from 3 to 4 seconds. Repeat 5-6 approaches.

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Turns the torso in the supine position (legs crossed)

упражнения на растяжку мышц спиныTechnique: lie down on the floor, bend your knees, feet on the floor, scatter hands at sides with palms down. During exercise breathe correctly; do inhale and exhale every 4 seconds when performing each movement. Lying on the floor, cross your legs as if you are sitting on a chair, right leg should not touch the floor. Rotate hips to the right about 5 cm, and then lower your knees to the left side. It is not necessary that the knees touch the floor. The right shoulder is slightly lifted above the floor and this is quite normal, you continue to lie on his back, face up.

Turn the right hand palm upwards and lift it up towards the head. Remain in this position for 1-3 minutes and do the exercise in the opposite direction.

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Turns the torso ago

упражнения на растяжку мышц спиныTechnique: sitting on a chair, feet on the floor, take turns body to one side. Stop the exercise if you feel pain. You should feel the stretch from the bottom to the middle of the back. You may hear a painless crunch of the spine, caused by the disclosure of the joint. Hold this position for 20 seconds, then return to its original position.

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Squats

упражнения на растяжку мышц спиныTechnique: stand straight, feet shoulder-width apart, feet slightly turned out. The muscles of the buttocks and abdominal muscles, squat so that your thighs were parallel to the floor. Put his hands on his knees. Strain the muscles of the pelvis. Breathe in and hold in this position, pressing the right hand on the right knee. Exhale and expand shoulders to the left. Inhale and exhale three times (on average 20-30 seconds). Straighten up and take a turn in the opposite direction.

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Pose mermaid

упражнения на растяжку мышц спиныTechnique: sit on the floor, legs together, bent at the knees and turned to the left. Hold your ankle with your left hand, raise your right hand and breathe. Pull the arms up above the head and exhale. You should feel the stretching of the muscles along the body from the right side. Keep this position for 20-30 seconds. Perform each exercise for three sets on each side.

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The slopes in the sitting position

упражнения на растяжку мышц спиныTechnique: sit on the floor, extend your legs in front of him. Grasp the foot belt for yoga or towel. Inhale, raising his arms to the ceiling. Exhale and begin to slowly bend over, touching the belly thighs. Grasp the belt for yoga or towel, back straight. Inhale and exhale try to bend down as low as possible, touching the torso to the legs. Stay in this position for 30 seconds to three minutes.

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Turns trunk

упражнения на растяжку мышц спиныTechnique: lie on your back, legs bent at the knees and raised up as if you are sitting on the chair. The knees and hips should form an angle of 90°. Place your hands on the floor, palms down. Take a deep breath and exhale, counting backwards from 4 to 0, with happy feet movement left, up, then right. Don’t lift your shoulders off the floor, perform the exercise slowly. If you will do the exercise quickly, you will minimize the benefits of stretching. Try to keep your feet together and lower them as low as possible, keep both hands on the floor. Keep the position for 30 seconds. Return to starting position and repeat in the opposite direction. Repeat daily, once in each direction.

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Exercise stretching of the muscles near the wall

упражнения на растяжку мышц спиныTechnique: stand against the wall so that the tailbone, shoulder blades and head in contact with her. Raise your hands at shoulder level, elbows bent at a 45°angle, palms looking forward. Slowly raise arms up as high as possible without lifting the tailbone, shoulder blades and head off the wall. Slowly return to starting position. Every movement should take 5-10 seconds. Repeat 8-12 times. If you feel pain in the shoulders, reduce the amount of exercise 3-5 times. During exercise you will feel the movement in the chest, shoulders and upper back.

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Rotation of the trunk in sitting position

упражнения на растяжку мышц спиныTechnique: sit up straight, pull your legs in front of him. Bend the right leg at the knee and crossed it with the thigh of the left leg, then bend the left leg at the knee (you can leave the left leg in a vertical position). Place the left elbow on the outer side of the right knee and right hand on the floor behind him, looking over his right shoulder. Breathe deeply and stay in this position for 15-30 seconds. Relax. Adjust the position and repeat the exercise.

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