The complex of exercises for the spine at home

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The spine – this is one of the most important parts of our body. If you lead a sedentary lifestyle, then soon it is a very bad impact on your spine. But all is not lost! There is a special set of exercises for the spine , which can be done at home .

With these exercises, your spine will become stronger and more flexible . Do not wait until you start to disturb pains in the back. Start to act now!

The complex of exercises for the spine at home:

Exercise №1

Be straight, feet shoulder width apart, spine remains straight. We make a slow breath and do our best to raise the chest up (chest should rise with the breath). The duration of a breath – 5 seconds. Then slowly exhale, and the thorax returns to its initial position. Repeat 10 times.

Exercise №2

Be straight, feet shoulder width apart, spine remains straight. Make a slow breath and his hands are drawn up (drag as if you want to touch the sky, you have to stretch the spine as much as possible). The duration of stretching upwards – 5sec. Then slowly exhale and return to starting position. Repeat 10 times.

Exercise №3

Be straight, feet shoulder width apart, spine remains straight. Now take a deep rotation arms (during the rotation of the shoulders move: as far back as much as possible up front as much as possible, as much as possible down again and again). You have to do exactly the rotation, not moving backwards, up, forward, down. Making 5 rotations forward, 5 ago (3 sets). That is, you should get 15 spins forward, 15 ago.

Exercise №4

Be straight, feet shoulder width apart, spine remains straight. Dilute hand in hand and begin to turn as much as possible to turn out the shoulder joints. Repeat 10 times each shoulder.

Exercise №5

Be straight, feet shoulder width apart, spine remains straight. Raise your hands to the level of the chest and begin to rotate the pelvis (hips need to be rotated so that the chest remained motionless). Making 5 rotations to the right, left 5 (3 sets). That is, you should have 15 rotations to the right, 15 left.

Exercise №6

Sit on a chair, straighten your shoulders and lower down the spine is perfectly straight, chin should be strictly parallel to the floor. Begin making slow turns his head left and right. Duration 1 rotation – 5 seconds. Repeat 10 times in each direction.

Exercise №7

Sit on a chair, straighten your shoulders and lower down the spine is perfectly straight. Done slowly tilts his head up and down. Duration 1 tilt – 5 seconds. Repeat 10 times in each direction.

Exercise №8

Sit on a chair, straighten your shoulders and lower down, squeeze the back of the blade, the spine is perfectly straight. Making slow rapids head on the shoulder blades (that is, your head must be as it were rolled back According to the shoulder blade). Make 10 rapids in each direction.

Important:
Exercise number 6, 7, 8 – can be done at any time, when you have a heaviness or pain in the neck (these exercises for the spine is very easy to perform both at home and elsewhere).

Exercise №9

This exercise is called a “boat.” You need to lie on your stomach, slightly raise the hands and feet, and in a position to start to swing on his stomach. Take 5 – 7 and lower swinging arms and legs on the floor. Relax 2 – 3 seconds and repeat. We need to do 4 sets of 5 – 7 swinging.

 

 

 

Exercise №10

Get on all fours, arch your back, hands should be strictly positioned shoulder-width apart, arms extended. Getting to the center of the blade to reduce the (hands do not remain stationary). Have reduced the blade – back to its original position, brought the blade – back to its original position, and so to repeat 15 times.

 

 

 

Exercise №11

Take a starting position as drawn in the picture 1. Make a right turn and look at the left heel, make a turn to the left – look at right heel. Repeat 10 times in each direction.

 

 

 

Exercise №12

This exercise is called a “cat”. Get on all fours, arch your back, hands should be strictly positioned shoulder-width apart, arms extended. Breathe in and breathe out (exhale begin to cave in “Picture 2”). We need to try as much as possible to bend in the thoracic region. Repeat 15 times.

 

 

 

Exercise №13

Get on all fours, arch your back, hands should be strictly positioned shoulder-width apart, arms extended. Cases breath, flex, bend the right leg at the knee and retract. Making exhale, we rounded back and tightens the knee to the forehead (in this case, you can not touch the floor). The same is done with the left foot. Repeat 10 – 12 times on each leg.

 

 

 

After all the exercise you should hang on the bar. Hanging need 2 – 3 minutes (2 – 3 sets of 60 seconds). If you can not hung for 60 seconds, you can make a 4 – 6 sets of 30 seconds (the main thing that would have been the total time: 2 – 3 minutes).

 

This set of exercises for the spine at home will take you only 20 minutes. For maximum effectiveness, try to do these exercises every day (I think that 20 minutes a day, for your health, there is in each).

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