- a necessary aspect for people who are prone to the occurrence of back diseases. Weak muscle tone leads to pain, and to avoid it, you can use effective gymnastics to strengthen the muscles of the back and spine.

Causes of weak back muscles

1. Sedentary lifestyle.
2. Lack of certain physical activities.
3. Incorrect formation of posture from an early age.
4. Weak abdominal muscles.
5. General imbalance of the body.

In the modern world, many people have to spend a huge part of their time at the computer, and if you do not do certain physical exercises, then the natural feature of the muscles is violated, they cannot fully contract when performing "sitting" movements.

Muscle imbalance can be found in every third person, and therefore it is necessary to do gymnastics to strengthen the spine.

• Jogging, it is best to do this activity in the morning, carefully train steamy breathing, charging with positive energy for the whole day.
• An alternative to running is step aerobics, which includes a set of exercises to strengthen the spine. During the lesson, you need to ensure that all muscle groups are tensed evenly. With pain in the muscles, reduce the load and reduce the rhythm of movements.
• As well as dancing, walking in the fresh air, rowing in a boat or kayak, cycling.

Attention! Right angle leg raises on the Swedish wall allow you to use your backs at the same time, and therefore you get a double effect and amazing benefits for the whole body!

Exercises for a problem spine

We develop the cervical region:

• circular movements of the head in different directions;
• alternating tilts forward and backward;
• we throw our head back on the chest, after exhaling we tilt back.

For the chest:

• in a standing position, quickly raise and lower your shoulders up and down, maintaining an even posture;
• lie on your stomach and stretch your arms forward, roll over onto your back and reach for your arms again;
• circular swings with hands.

The whole should be repeated 3-5 times a day, each run 6-8.

Exercises for the lumbar:

1. Raise your left leg in a prone position 15 cm from the floor, pulling the sock towards you. Hold the leg, then repeat the same with the other.
2. Lying on your back, clasp your knees with your hands and press them to your stomach. Every day the exercise will become easier for you.
3. Bend your knees and tilt alternately to the left and right. Classes to carry out without the appearance of pain in the legs.

To perform the following exercises, you need to lie on your stomach, put a pillow under it, and then slowly and smoothly tear your head and upper chest off the floor. Everything is done smoothly, without sudden movements.

Now we lie down on our back, bend our knees and stretch the palms of our hands to bent knees, without arching our back. Now we are trying to get the right knee with the left elbow and vice versa.

Everyone knows the exercise bike and scissors, such movements will be very effective for strengthening the spinal muscles. Also ideal classes for the prevention and treatment of diseases of the spine will be. The option of training with an instructor is suitable for people who already have relevant problems.

The instructor will select a set of exercises to strengthen the spinal muscles and teach you how to perform them correctly at home.

Breathing during all classes should be correct, without preparing and warming up the whole body, it is forbidden to move on to enhanced exercises. First, you should do several repetitions of the procedure, and then increase their number depending on your condition.

If back pain is associated with a claim or a herniated disc, then the entire set of exercises should be started only under the supervision of a doctor. It is important to listen to all the recommendations of specialists and not self-medicate.

Without prior preparation, all exercises should be performed no more than 5 minutes a day, so as not to cause pain and not harm the body. Improving gymnastics is able to restore various disorders and eliminate degenerative-dystophic changes.

The main thing in this matter is patience and a reasonable approach to performing exercises. It is important to go to the gym, do gymnastics, and then your back will always be strong and healthy, which means that there will be much less problems in life!

Video with a set of exercises to strengthen the spine

Video with exercises for the back with osteochondrosis

Video with therapeutic exercises for osteochondrosis

Often, in pursuit of a slender figure, people devote all their attention to getting rid of body fat, completely forgetting that getting rid of fat is not enough for harmony.

Muscle tone is also of great importance: elastic muscles make the figure fit and attractive, even if the weight is slightly higher than ideal.

Everything is good in moderation

Muscle tone is the degree of elasticity of the muscles. Normally, all the muscles of the human body should be elastic and elastic, but a sedentary lifestyle makes its own adjustments: for many, the muscles are weak and lethargic.
This problem is not as harmless as it seems at first glance. Weak, flaccid muscles increase stress on the joints and spine, resulting in pain in the back and limbs. From an aesthetic point of view, the lack of muscle tone also does not paint a person: even if such a person does not have excess weight, he looks fat and loose.

Muscles should be in good shape, but at the same time they should not be constantly tense. Excessive tension causes the body no less harm than excessive relaxation. Athletes are not in vain taught to relax their muscles - this helps to achieve better results. In particular, runners specifically learn to relax the muscles that are not involved in running, since excessive tension in the muscles of the back, chest, and arms prevents them from working correctly with their legs and, accordingly, reduces speed.

Absolutely any human motor activity is the alternate work of various muscle groups. While some muscles (for example, flexors) are working, others (extensors) are resting. But at the same time, the resting muscle groups that have some elasticity provide a certain resistance to the working muscles. This resistance is the weaker, the more the muscles are relaxed.

The ability to relax muscles allows you to avoid fatigue during monotonous activities, reduces the likelihood of neurosis and such dangerous cardiovascular diseases as hypertension. It would seem that the harmless tension of the muscles of the neck and shoulder girdle, which a person himself does not always notice, can cause serious headaches.

The art of relaxation

At first glance, there is nothing difficult in relaxing, but in fact, the muscles often do not relax completely even during sleep. Muscle tone depends on their tension.
Thus, to relax a particular muscle, one should take a position in which the muscle is slightly shortened. For example, the biceps are best relaxed by placing the forearms of the arms bent at the elbows on the knees. The triceps (triceps muscles of the shoulders) are best relaxed if the arms are simply freely lowered down.
However, it is impossible to relax the biceps and triceps at the same time - these muscles are, in fact, antagonists: when one of them is relaxed, the other is tense, and vice versa.
Therefore, for complete relaxation, an intermediate position should be taken so that all the muscles of the trunk and limbs tense approximately equally.

The ability to assess the degree of muscle tension does not come immediately, at first it is better to seek help from a specialist who will help you take a relaxed position and eliminate muscle “clamps” (for example, with a massage). Massages, as well as warm baths, are ideal for relaxing muscles - for good reason, these procedures are highly recommended after intense physical exertion.

It is best to relax the muscles with the help of special exercises. Sometimes it's hard to relax. In this case, experts recommend straining your muscles with all your might - after that, relaxation will come by itself.
This method is sometimes called "paradoxical" because it takes tension to achieve relaxation. It is advisable to perform relaxation exercises before going to bed - after them the body rests most fully.

Muscles in tone

Weakening of muscle tone, “flaccidity” of muscles is a common problem in middle-aged people. The first to lose tone are the muscles of the abdomen and back, as a result, the figure becomes less slender, the posture deteriorates, and over time, the internal organs, deprived of the support of the muscular corset, descend, resulting in digestive problems.

How to help the muscles always be in good shape? This is achieved in a simple way, proven for centuries: physical activity. Regular exercise for all muscle groups will help keep muscles in good shape, and the result will not be long in coming: the body will look slimmer, back and joint pain will go away, bone density will increase, which means that the likelihood of osteoporosis will decrease.

Training to strengthen muscles and improve their tone should not be confused with exercises aimed at burning fat and getting rid of excess weight.
On the contrary, the weight may even increase somewhat, because the muscle tissue itself is quite heavy. Such training does not so much burn calories as it gives the body a beautiful outline.
It should be remembered that the muscles after training must be completely relaxed - this will make their work even more effective.

The muscles of the legs and arms quite often “work” in everyday life, but the muscles of the abdomen, back and buttocks need simple but effective exercises.

Activation of the "flaccid" muscles of the trunk and limbs is one of the necessary conditions for the formation of a normal posture.
These muscles include: tibialis anterior (on the anterior surface of the leg), gluteus maximus, gluteus medius, rectus abdominis, inferior scapular fixators, serratus anterior, deep neck flexors.

• Activation of the gluteus maximus muscle. Lying on your stomach, lift a straight leg with an outward turn of the foot.
  It is not recommended to actively raise the legs to avoid activation of the back extensors.

If necessary (pronounced lumbar lordosis, painful erectors of the back in the lower back), a folded towel or roller can be placed under the stomach to straighten the lower back and relieve it of the load.

If the exercise is still difficult to do, then take the position lying on your stomach, both legs turned toes outward. Usually, this position already causes activation of the gluteus maximus muscles.

• Activation of the gluteus medius. Lying on your side, take your straight leg up.
  With severe lethargy of this muscle, the hip flexors are usually involved in the movement, and the abduction of the leg occurs with simultaneous flexion.

• Activation of the rectus abdominis muscles. As you exhale, stretch your forehead to the knee joints, lifting your back from the surface only to the shoulder blades.

• Activation of the lower part of the trapezius muscles. Standing position on all fours, knees under the hips, slightly rest your forehead in folded hands.
  Stretch your chest to the floor, actively shifting your shoulders down by increasing the function of the lower scapular fixators. In this case, there is a simultaneous activation of the abdominal muscles, deep flexors of the neck and gluteal muscles with a simultaneous decrease in the activity of the pectoral muscles and the lumbar part of the back extensor.
  Let the body's own weight act on the thoracic region. Relax your torso until you feel pressure between your shoulder blades.
  You can see how the shoulder blades press on the pectoral muscles, stimulating stretching.
  Make sure that the weight is not transferred to the forehead.

• Serratus anterior activation(pushups). Standing on all fours, shift the weight of the body onto the hands, turned inward so that the hands are facing each other.
  Bend your arms at the elbow joints, while the back should be straight, and in the initial position, the shoulder blades should be as far apart as possible.

  Option for women: standing on all fours, head in a horizontal position. The weight of the body is shifted to the hands, turned with the brushes inward. Then the head end of the body is slowly lowered with emphasis on the arms, while the elbows are bent outward. It is not allowed to bend in the spine.

• Activation of deep neck flexors. Sitting in a chair with a straight back, tilt your head forward, trying to reach the jugular cavity with your chin. You can resist the movement of the head, resting on the chin with the palms.
  When performing this exercise, you should feel a stretch in the middle and lower part of the cervical spine.

• Exercise "shortening the foot". Forms the longitudinal arch of the foot. It is necessary to strain the muscles on the plantar surface of the foot and not bend the toes

• Activation of internal shoulder rotators(including the subscapularis muscle)

• Activation of the external rotators of the shoulder(including infraspinatus, supraspinatus, small round muscles).

Physical exercise is the key to good health, a beautiful and slender body. And in order to make it so, you need to turn sluggish and sleepy muscles into elastic and toned :). I hope this simple set will help you.
Good luck!

The muscular frame provides the performance of various movements, helps to pump blood, lymph, interstitial fluid, trains blood vessels and capillaries. That is why sometimes the muscles are called the peripheral heart. Exercises for the back allow you to train the muscles in order to evenly distribute the physical load on its various parts, improve posture. Ultimately, they increase the tone, relieve the psychological, and prevent the onset of pain.

Exercises to prevent back pain

Doctors used to recommend bed rest for back pain. It turns out that with many days of immobile lying, the muscles begin to atrophy, the stamina of the heart and lungs decreases, and the bones become brittle. Therefore, even in the case of back pain, bed rest should be limited to 2-3 days.

Exercises for the prevention of back pain increase the strength, functionality of the muscles, and destroy the causes of pain. Optimal muscle tone helps prevent the appearance of pain.

Back exercises for office workers:

1. Sitting, with the maximum amplitude to raise and lower the shoulders.
2. Lean on the back of a chair, place your hands in the lumbar region, bend back and stay in this position for a while. Repeat 2-3 times.
3. Place the hands even lower and bend in the same way to relax the musculature of the thoracic spine.
4. Put a chair against the wall, place your palms on the wall, lean forward and lock the position to unload the muscles of the lower back.
5. Tilt and turn your head to the left, right, back and forth to relax the muscles of the cervical spine.

If space allows, while standing, try to clasp your hands behind your back. The elbow of the bent right hand is above, the elbow of the left hand bent at the elbow is below. Then change the position of the hands.

Another exercise for the back. Stand up, feet shoulder width apart. Elbows up, palms on shoulder blades. Extend your elbows out to the sides and back to bring your shoulder blades together.

Posture Improvement Exercises

At home, to correct posture, it is useful to perform the following complex:

• Get on all fours, arch your back up, hold the position for a few seconds, then return to the starting position. Repeat 6-7 times.
• Stand straight, legs together, arms along the body. Inhale deeply while raising your arms up, exhale. Bend back, inhale. Lowering your hands, exhale. The body is tilted forward, the back is rounded, the head and shoulders are lowered.
• Lie down on your stomach. Helping with hands on the floor, bend the body back, trying to tear the chest and stomach off the floor. Repeat 6-8 times.
• Lie on the floor, arms along the body. Bend in the thoracic spine, trying at the same time to raise your head and legs as high as possible. Repeat 6-8 times.

If there is a crossbar at home or on a sports ground in the yard, pull-ups are useful for the thoracic spine, and hanging with simultaneous rotations of the legs in different directions for the lumbar spine.

To increase the mobility of the spine, perform tilts and circular rotations of the torso.

Exercises to strengthen your back muscles

1. Stand against the wall so that the heels, calves, shoulder blades, and back of the head touch the surface at the same time. Raise straightened arms, press the back of the hand against the wall. Hold the position for exactly one minute. Then slowly lower your hands, relax.
2. Lie on your stomach, straighten your arms along the body. Without leaning on the hands, lift the upper body so that the stomach remains pressed to the mat. Do not fix the legs so that stretching does not happen, look straight ahead. Hold in the upper position for 30 seconds, slowly return to the starting position. Repeat 8-10 times.
3. Lie on your stomach, arms along the body. Slowly raise straightened legs to a height of 10 cm. The shoulders are pressed to the mat, the hands do not help, the knees do not touch the mat. Hold the position for 30 seconds, then return to the starting position. Repeat 10-12 times.
4. Lie on your stomach, elbows on the floor and pressed to, fingers on your shoulders. Keeping the head and spine straight, press the lower abdomen to the floor and lift the upper body while bringing the shoulder blades together. Fix the position for 30 seconds. Slowly return to the supine position, relax, restore breathing. Repeat 8-10 times.
5. Lie on your stomach, place your palms between your temples and auricles, press your elbows to your body. While inhaling, lift the upper body and spread the elbows to the sides and up. Fix the position for 30 seconds. On exhalation, return to the starting position. Repeat 10-15 times.
6. Sit on your knees, back straight, arms raised up, hands clasped. Perform tilts of the body and head down, pull the top of the body. Hold for a few seconds at the moment of maximum muscle tension. This exercise also helps relieve back and shoulder pain.

A set of exercises for stretching the back at home

• Stand straight, feet shoulder-width apart, toes out, arms straight, hands clasped. Rounding your back and without raising your head, stretch your arms forward parallel to the floor to feel the stretch in the muscles of the back. When the torso is at a right angle, hold the position for 30 seconds, then return to the starting position.
• Stand straight, hands on hips, legs slightly bent and shoulder-width apart. Leaning on the hips, tilt the torso forward, trying to round the back as much as possible in order to feel the stretching of the muscles. Hold for 30 seconds, then slowly return to the starting position, relax.
• Stand up straight, feet together. Half-squat, clasp the hands under the hips. At the same time, tilt the body forward and round the back, serve it up. When the muscles are maximally stretched, fix the position for 30 seconds.

Strengthening the back muscles at home is useful in order to prevent diseases of the musculoskeletal system. To keep your back healthy and beautiful, you need to do exercises regularly (or at least periodically), but it’s better to arrange full-fledged sports training for yourself several times a week. What exercises to strengthen the back muscles should be performed and how to do it correctly?

Strengthening the spine has a positive effect on overall well-being, stimulates metabolic processes, and also improves the emotional state of a person, increasing his self-esteem. Gymnastics to strengthen the muscles of the back, along with improving the aesthetics of the body, is a fairly powerful weapon in the prevention and treatment of most diseases of the spine.

Before doing physiotherapy exercises to strengthen the spine at home, read the contraindications and make sure they are absent:

• Severe pain;
• The presence of bleeding;
• Acute chronic disease;
• Spinal injury;
• Diseases of the kidneys or the cardiovascular system;
• Pregnancy.

With the inept performance of exercises to strengthen the back at home, instead of alleviating painful sensations, on the contrary, their strengthening may occur.

That is why it is important to adhere to the general principles of gymnastics for the spine:

• Graduality: start calmly, do not rush to do the entire volume of exercises at once, increase the intensity of the loads carefully.
• Smoothness: avoid jerks, high jumps, sharp lunges, twists.
• Targeting: make sure that it is the weakened muscles that are involved, and the overly tense muscles gradually relax on the contrary.
• Frequency of classes: do 3-4 times a week for 2 sets with a rest break in between. Repeat each exercise slowly increase from 2 to 10 times.
• Quality: try to follow the instructions as clearly as possible so as not to harm yourself on the contrary. Better to do less, but better.
• Proper breathing: all exercises for the back are performed on the inhale and end on the exhale.
• Constancy: make exercise a habit, because if you do it systematically, it will certainly relieve pain attacks and will be a prevention from their occurrence.
• Control: if pain in the back increases or headaches, general weakness or nausea occur, you should immediately stop exercising and consult a doctor.
• Comfort and hygiene: clothing should be made from natural fabrics, light, comfortable, breathable and elastic so as not to impede movement. The training room should be well ventilated and spacious.

Special gymnastics will eliminate painful spasms, strengthen the muscular system, help straighten a vertebra or intervertebral disc, normalize blood circulation and improve the condition of the whole body.

How to strengthen back muscles at home?

It is better to do physical exercises to strengthen your back under the supervision of a professional trainer in the gym, and if you are worried about back pain, it is all the more necessary to consult a doctor who will prescribe individual exercise therapy exercises to strengthen the back muscles. But the modern pace of life does not always allow you to find time for this, so sometimes it is easier to do them at home.

Strengthening exercises for the spine usually involve only two of the seven major muscles of the back, namely the latissimus dorsi and rhomboids. This is quite enough, since the rest do not play a big role in maintaining the vertical position of the body and, accordingly, getting rid of back pain.

Preparation for training the spinal muscles

Charging to strengthen the muscles of the back must necessarily begin with a warm-up. It will take 5 minutes, but the risk of stretching them is significantly reduced in this way. Stand up straight, feet hip-width apart. Perform each item for about half a minute.

1. Inhale air through your belly through your mouth - hold your breath for a couple of seconds - exhale all the air through your nose;
2. Rotational movements of the shoulders, first together, then alternately;
3. Stretch your neck muscles by tilting your head up and down and from side to side;
4. Alternately swing your arms up and back;
5. Raise your hands up in the "castle", lean first to the right, then to the left;
6. Rotate your hips (imagine spinning a hoop);
7. Do tilts down, touching your legs with your hands, then straighten up, arching back a little;
8. Walk on the spot, raising your knees high, help yourself with your hands;
9. Running in place;
10. Finally, take a deep breath and exhale completely.

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A set of exercises to strengthen the muscles of the back

1. Standing, pull up on your toes, pull your hands up and pull your stomach in strongly. Now slowly lean forward, grab your ankles with your hands, trying to “fold” more tightly. Then slowly unbend, taking the starting position.
2. Stand straight, feet together, cross your arms over your chest (palms on your shoulders). Bend forward, bending well, then straighten up again. After stretching your arms forward, lean forward low and slowly straighten up, then cross your arms again on your shoulders.
3. Feet shoulder-width apart, from the “standing” position, the back is as even as possible, keep the body straight, hands freely “at the seams”. Do a squat, back to the starting position. Then lean forward, swing your arms wide back, make a deep backbend and stretch your arms straight out in front of you. Then take the starting position.
4. Spread your legs wide apart, lean forward low, hands down. Make a swing with your arms so that they wind them as far as possible behind you. Next, you need to stretch your arms forward and tilt so that you touch the floor as far as possible in front of you.
5. Get on your knees, stretch your arms in front of you. Tilt forward and down until your hands are on the floor. With a jerk, spread your arms, swinging them in different directions, and return to the starting position with a push of your hands from the floor.
6. “Walking” with your hands: being on all fours, without moving your legs, move your hands to the left and back. On the right side - the same.
7. Lie on your stomach and stretch your straight arms far forward. Rising, bend back, putting your hands behind the back of your head. Extend your arms forward as you return to the starting position.
8. Lying on your stomach, join your bent arms under your forehead. Bend your forearms to the maximum. Pull the “socks” and slowly lift your legs off the floor, alternate swings up and down and slowly lower them back to the floor.
9. Roll over onto your back and bend your knees, spreading them hip-width apart and firmly pressing your feet to the floor. Hands lie relaxed along the body. Raising your pelvis high off the floor, lift your hips up, fix this position for a few seconds and slowly lower yourself back to the floor.
10. Sit on the mat and bring your legs together. Bending your right leg closer with your knee to your stomach and moving your hands up and back, make translational movements without changing the position of the bent leg. After leaning deeply forward, try to reach your left toe with your hands. Mirror the exercise. At the end of the workout, repeat the warm-up.

Exercises to strengthen the spine are best done in the morning or in the evening before going to bed.

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Disease prevention

Along with doing exercises to strengthen the muscles of the spine, it is advisable to follow useful tips in order to definitely avoid injury to them. Develop the habit of always keeping your back straight, this will support muscle tone well.

Correct posture

If you work sitting a lot, try to take breaks every hour. Do a mini: squat, do some tilts, if possible, walk a little. Do not pay attention if they look at you askance, think about what is more important to you: the opinion of colleagues or a healthy back?

If you have to stand relatively still for a long time, then to reduce the load on the spine, put one foot on a low step or some kind of stand and alternate legs alternately. When lifting heavy objects, bend your knees slightly, keeping your back straight. Thus, the load on the lumbar region will be reduced.

A healthy spine allows you to forget not only about frequent headaches, dizziness, but also to prevent the development of various diseases. Regular exercises for the cervical, thoracic, lumbar spine, as well as its relaxation, stretching, development of flexibility help to avoid surgery or a wheelchair.

What determines the health of the spine

The human spine consists of 33 vertebrae, which are interconnected through intervertebral discs (cartilage) by a pair of upper and lower articular processes, and are also fastened with ligaments.

Each department has a different number of vertebrae:

• in the cervical - 7;
• in the chest - 12;
• in the lumbar - 5;
• in the sacral - 5 (fused into the sacrum);
• in the coccygeal 3-5 (in the form of one bone).

The cervical region is curved forward, the thoracic - backward, the lumbar - forward, due to this flexibility of the spine, the brain and internal organs are protected from damage during sudden movements.

On each side of the vertebrae there is an opening for nerves and blood vessels to one or another part of the body. The canal formed by the vertebrae is filled with the spinal cord.

If one or another vertebra slightly bends, goes out of the general row, such a curvature of the spine is called subluxation. With subluxation, the vertebra slightly compresses the blood vessel and pinches the nerve, causing it to become numb.

The most prone to subluxation of the vertebrae of the following departments:

• cervical (1, 4);
• chest (2, 5, 10);
• lumbar (2, 5).

Depending on the subluxation of a particular vertebra, the teeth, organ of vision, throat, ears, nose, kidneys, heart, thyroid gland, lungs, intestines, bladder, prostate, and genitals suffer.

Home way to restore spine health

The spine was originally intended to be in a horizontal position and acquired a vertical position as a result of evolution, which made it more vulnerable to various loads.

To correct the subluxation of the vertebrae, as well as the curvature of the spine, it is useful to sleep on a hard, even bed. This position allows you to evenly distribute the weight of the body, relieve the load and relax the muscles of the back as much as possible, relieve the nerves from squeezing and tension.

The liver begins to work better, effectively cleanse the bloodstream of harmful substances, and the work of the intestines is restored. Metabolic processes are accelerated, which helps to quickly cope with excess weight.

A flat hard bed allows you to sleep better, and in the morning feel wonderfully rested physically and intellectually.

Posture disorders

Exercises for the spine, regularly performed at home, can prevent or eliminate various disorders.

Correct posture evenly distributes the load on the spinal column, reduces the risk of vertebral subluxations, the internal organs are not compressed and function optimally.

In the absence of proper posture, insomnia, chronic fatigue, depression often torment, pain in the spine increases with certain back diseases.

1. Static exercise for the correct posture of the spine: touching the wall at the same time with the heels, calves, buttocks, shoulder blades, back of the head, stand daily for 10-15 minutes.

2. "Cat". Get on all fours, arch your back for 2-3 seconds, then return to the starting position.

3. "Cobra". Lie with your stomach on a gymnastic mat, palms at neck level wider than shoulders, elbows pressed to the body, forehead and forearms on the mat. Train your spine by arching your back back while inhaling with your hands so that your lower abdomen remains pressed against the mat. Tilt your head back, hold for a few seconds and take the starting position while inhaling.

4. Lie on your stomach, arms along the body. Arch your back to arch your thoracic spine. At the same time, lift straightened legs up.

Exercises for flexibility and mobility of the spine

1. "Crocodile". Lie with your back on the gymnastic mat, arms to the sides, feet shoulder-width apart.

While inhaling, turn your head to the left, and your feet to the right, trying to put them on the mat with the side. As you exhale, turn your head and feet to the other side.

From the starting position, bend the left leg, place the foot near the right knee. While inhaling, turn your head to the right, and turn the bent left leg and right knee to the left so that the left knee touches the mat. On exhalation, return to the starting position. Repeat for the other side.

Spread and bend your legs wide, feet on the floor. While inhaling, turn your legs to the right and put them on the floor, turn your head to the left. While inhaling, repeat the exercise on the other side to develop the flexibility of the spine.

During the exercises for the spine, the shoulder blades do not come off the floor, the lower back is also on the floor.

2. "Keg". Squat down, head pressed to the knees, hands clasped at the wrists and clasping the shins. Transfer the body weight to the coccyx, roll the arched back on the gymnastic rug. Exercise improves the flexibility of the spine, reduces back pain.

3. "Plow". Lie on your back, arms along the body, palms down. While inhaling, raise straightened legs, tear off the lower back from the floor. As you exhale, continue the movement so that the hips touch the chest and the feet touch the floor. Hold this position for 10 seconds, gradually increasing the time to 2 minutes. Slowly return to the starting position, feeling the vertebrae touch the mat. At the moment the coccyx touches the mat, the legs should still remain in weight.

4. "Bridge". Lie on your back, bend your legs. Feet shoulder-width apart, palms near the ears, fingers pointing towards the shoulders. Leaning on the palms and feet, raise the torso and arch the back.

Exercises for the cervical spine

1. Stand straight, feet shoulder width apart. Tilt your head down and lower your chin along the sternum. Only the neck works, tension should be felt in it, the back is straight, the shoulders are motionless.

2. Tilt back and pull your head back to rest the headboard against your back and lower it down while maintaining head position.

3. Gently tilt your head to the left and right to touch your shoulder with your ear.

4. Slowly turn your head to the maximum right and left, like an owl.

5. Turn your head left and right along an imaginary axis passing through the nose and back of the head.

These exercises train not only the spine, but also, which helps to cope with dizziness and the problem of motion sickness.

Strengthening the thoracic spine

1. Stand straight, feet shoulder width apart. Tilt the head, chin on the chest, lowered shoulders directed forward, arms bent, hands clasping the elbows. Slide the chin along the sternum to the stomach, bringing the shoulders together and arching the thoracic region. Throw back the head, the back of the head slides along, take the shoulders back to bend the spine to the waist.

2. Stand up straight, cross your forearms, fix your palms above the elbows. Raise the right shoulder up, the left shoulder down, tilt the head and chest to the left. Repeat for the other side.

3. Interlock your fingers, rest your palms on the bottom of the chest in the kidney area. Strive to bring your elbows together while arching your thoracic spine forward like a bow. Then slowly stoop, arch your back in the opposite direction.

4. Sitting on a chair, the spine and head are in one straight line, palms on the shoulders. Slowly, with a small amplitude, turn the head, shoulders and thoracic region to the left and right, twisting the spine.

Gymnastics to strengthen the lumbar spine

1. Sit on the mat, cross your legs. The back is straight, the arms are bent at the elbows, the forearms are parallel to the floor and at chest level, the palms are turned down. On exhalation, turn the torso along the axis of the spine to the left back, while inhaling, take the starting position. Repeat the exercise 5-7 times in each direction.

2. Stand up straight, feet shoulder width apart. The palms rest on the lower back, the elbows behind are maximally reduced to each other. Bend the spine as far back as possible without bending the knees.

3. The starting position is the same. Raise straightened arms above your head, close your hands, bend your back back to train and stretch the lumbar muscles of the spine. Perform the exercise 10-15 times.

4. In a standing position, raise the straightened right arm as high as possible, stretching the spine. The left hand along the left leg stretches down towards the heel. Stretching the muscles, gently tilt the body as much as possible to the left, while maintaining stability. Repeat for the other side.

5. Twisting of the spine. Sit on the mat, the left leg is straightened, the right foot is outside the thigh of the left leg. Turn the back to the right back, leaning the shoulder of the left hand on the right knee, the palm of the straightened right hand on the floor. As you exhale, turn your head to the right, while turning the spine in the same direction. Hold for 10 seconds, then take the starting position.

Home exercises for stretching the spine

For decompression of the cervical spine, gentle tilts of the head in different directions are useful.

The thoracic spine is stretched by pull-ups or half-hangs on the bar when the bent legs touch the floor.

Stretching the lumbar is best done on a board, fixed at one end on the wall, the other on the floor. By placing the torso head down at an angle of 30-60 degrees, it is possible to stretch the spinal column in the lumbar region.

Leaning with brushes on the edge of a solid table, feet on the floor, stretch the lumbar region, tilting the body forward. Hold the stretched position for 15-20 seconds.

When training the spine at home, it is worthwhile to apply a certain patience and perseverance. Regular exercise will help the growth and restoration of the intervertebral discs, restore the flexibility and health of the spine.