Contents
Complex for 5 minutes: exercises for perfect posture
The trainer showed 7 exercises, the regular implementation of which will provide you with a beautiful and healthy back.
Master-trainer of the direction of group programs of the federal network of fitness clubs X-Fit
In order for the back to be healthy and the posture to be royal, it is important to ensure movement in all segments of the spine. This should be done regularly, allocating at least 5-10 minutes a day. Each of the exercises below is recommended to be performed at a slow pace and in a comfortable amplitude 5-10 times.
1. Cat
Starting position: square – palms under the shoulders, knees under the buttocks.
Pushing off the mat with your legs and arms at the same time, as you exhale, round your back. As you inhale, slowly return to the starting position and stretch your sternum forward.
2. Mermaid
Starting position: bend your right leg in front of you, take your left leg back, sit well on your buttocks.
Support one arm and, keeping your buttocks in contact with the mat, rotate your chest. As you inhale from the supporting arm, as you exhale, twist towards the supporting arm.
3. Lateral tilt
Starting position: bend your right leg at the knee, open the left leg to the side.
Leaning on your right hand, open your left side well and bend over. Continuing to open the area between the ribs on the left side, unfold the body to a straight leg and return to the starting position.
4. Swan
Starting position: lying on your back, relax your lower back, stretching behind the buttocks back towards the heels. Place your hands on your forearms and open your chest well.
Raise your head, stretch your chest forward, slide your ribs forward, stretching your lower back well and, pushing off with your hands, come out into good extension. Return to starting position.
5. Rotation lying on your back
Starting position: lying on your right side, stretch your buttocks to your heels, lengthening your left side, lift your left hand up.
Stretching for the left hand, twist until the hips remain on the floor, return to the starting position.
6. Roll down
Starting position: sitting, knees bent, grab your hips with your hands.
Curling your pelvis, slowly round your back. Slowly return to the starting position and reach behind the crown of your head, stretching your spine.
7. Saw
Starting position: sitting, back straight, legs can be bent at the knees or straight.
With your right hand, start moving backward, as in swimming, with your left hand, stretch to your right foot, return to the starting position.