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Exercises for the back and spine: how to align your posture. Video
Folk tales about princesses give a detailed portrait of the Russian beauty: she must certainly have a “slender figure.” Few people know that our ancestors did not mean a model thinness, but a proud royal posture. How to straighten her majesty’s back?
Exercises for the back and spine
Healthy spine – healthy body
From childhood, parents taught girls to sit upright, straighten their shoulders and slightly raise their chin up. The rules that seemed boring at that time became especially relevant in adult life: a sedentary lifestyle negatively affects the appearance and health of a person. To prevent diseases of the spine, it is enough to do a little exercise every day and visit the pool once a week.
Stand with your back against the wall and relax. Feel the points of contact between your body and the wall. With ideal posture, the walls should touch the back of the head, shoulder blades, buttocks and heels, and in the deflection, the lower back should not move away from the wall too much: no more than the width of your palm. If your body position is far from perfect, stretch your back and fix this sensation. Begin the exercises with a slight stretch of the body. Imagine that someone is pulling you up by the string. As you straighten your back, help yourself with breathing. Take a deep breath and pull your arms up, exhale slowly down.
Knead your neck in gentle circular motions. Do not avoid those positions of the neck that bring you discomfort, over time, this feeling will go away. After warm-up, lower your head down, stretching the cervical spine. Pressing your chin against your chest, pull the back of your head back and up. The correct neck position is almost perpendicular to the floor. The mistake of many women is stretching the head and neck forward and downward, or lifting the chin up in this position. Such a bad habit can lead to the appearance of a hump.
In a circular motion, knead your arms and shoulders, then work out the thoracic spine with light bends. Rest your palms on the pelvic bones; pushing off, take your shoulders back and lift your chest up as you inhale. As you exhale, press your chin to your chest, cover your ears with your shoulders and bend your back back. You will soon feel a pleasant warmth in the area of your shoulder blades. Make sure that your lower back remains motionless during these exercises.
Perform several bends with a straight back, stretch your lower back. Make circular motions with your pelvis, trying to keep the diameter of rotation as large as possible. Get on all fours and continue to work with your lower back, while inhaling, bending down and lifting your head up, and on exhaling, stretching your back up and pressing your chin to your chest.
A beautiful posture is formed not only thanks to the spine. It is necessary to develop all muscle groups, especially the abs. So you can get rid of excess volume at the waist.
Sit on the floor with your legs bent in a Turkish fashion. Keep your back straight, suck in your stomach and slowly turn to the right. Perform the turn from the lower back, then unfold the thoracic region and after it, the head. Hold in the extreme position for a few seconds while continuing to breathe. Expand your head, then your body, returning to the starting position. Repeat the exercise on the other side. Take multiple sets.
Lie on the floor and relax. Allow your body to feel all the changes that have happened to it. If in this position you feel discomfort in the lower back, press it to the floor, bending your knees.
Watch the position of your spine wherever you are. If it is difficult for you to control your posture, purchase an orthopedic corset, it especially helps during breastfeeding, when the load on the back increases due to weight.
Office workout, or how to become a better employee
Back exercises can be done not only at home. Sitting in your workplace, take time to warm up every hour. Shift in your favorite chair and straighten your spine by tightening your abdominal muscles. Do the neck and chest exercises described above. Stretch your arms and hands. Stretch your shoulders up diagonally to one side and the other to work your lower back. Tighten and relax the muscles of the buttocks; do exercises for the prevention of varicose veins, raising and lowering straight legs with outstretched toes. After a few minutes of this warm-up, you will feel pleasant warmth and good spirits.
If you feel that regular exercise is not enough to align your posture or you have serious back problems, do not delay a visit to the doctor. Experienced chiropractors and physical therapy coaches will help you regain your former health and appearance.
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