Today, many people try to devote enough time to sports, and this is good news. However, back problems can arise in absolutely any person, regardless of their level of fitness and health.
In today’s article, we’ll look at some effective back exercises. Performing such a complex will help maintain posture and reduce the risk of back problems. And most importantly, you can do them without problems at home.
Giving Your Spine Flexibility – Standing Twisting
So, first, you need to stand straight, feet shoulder width apart. Take small dumbbells in our hands. Men can take 2 kg dumbbells, and the fair sex – 1 kg. Next, we lean forward, and in turn, with the left hand, touch the right leg, and with the right hand, the left leg. That is, in essence, we perform twists in the waist area while standing.
Work on the elasticity of the back muscles
The starting position is as follows – we stand straight, after which we put our hands behind our backs, and we do this so that one is slightly higher than the other. We connect the hands in a lock, gently pull our hands up and down.
Perform the exercise 10-12 times, then change hands and again do the above number of repetitions.
Most often, a neurologist hears complaints from his patients that their back hurts. Many people think that back pain occurs only if something is wrong with the spine. But this is a delusion. If a person suddenly begins to feel muscle pain, you can try to get rid of it with ointments. If there is no improvement within 1-2 days, you should consult a doctor.
Tatiana Garustovich, neurologist
Strengthening your whole body
We accept the supine position and bend the legs. Next, our task will be to create moderate tension in the abdominal muscles, raise our legs to shoulder level. So you need to “hover” for two seconds, then slowly and smoothly return your legs to their original position.
Performing an exercise called “Cat”
First, take a position on all fours and take a deep breath. Next, slowly bend the back and lower your head in parallel. In the process of a leisurely exhalation, gently bend your back, and now throw your head up.
Perform special rolls
We sit down on the gymnastic mat. The simplest inexpensive option will do. Next, you need to bend your legs and hug your arms. After that, carefully pull them up to the body.
Now we roll back as carefully as possible. After you have touched the floor with your head, you should return to the original position.
During this exercise, it is important not to make any sudden movements.
Doing an exercise called “String”
First, you need to lie on your stomach, stretch your arms forward and slightly lift them up. The same should be done with the legs. The abdomen should be pressed to the floor, rocking is unacceptable. You need to stay in an extended position for a few seconds, then relax – lower your legs and arms to the floor. This is one repetition.