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Flexibility – perhaps an optional condition beautiful athletic body. However, the ability to make a “bridge” is necessary not only for beauty but for health. Sufficient mobility of the spine – a guarantee that you will never follow back pain and posture will always be king.
Top 30 yoga exercises for back
Top 10 exercises for flexibility of the back (for beginners)
If you regularly perform effective exercises for a flexible back, then you will get rid of tension, fatigue, muscle clamps and will not only feel good but also look good. In addition, you will learn to do many difficult postures of yoga and can be proud of themselves.
Perform each exercise for 5-10 cycles of breath or count on the timer of 30-40 seconds. You can later increase the time.
1. Bending back standing
What is the benefit: Makes moving the thoracic spine and strengthens the deep muscles of the back and good for posture.
How to perform: Stand up straight and feel the hard floor under your feet. It is important to stand on the floor, feeling his whole feet surface. Then put his hands on your waist and start to lean back, the maximum bending at the back. Keep a balance so as not to lose balance, this hip can apply a little forward.
How to simplify: Do the exercise for the flexibility of the back, sitting on a chair, trying to bend as much as possible, but without tilting the head.
2. The pose of the Sphinx
What are the benefits: Develops flexibility of the lower spine, promotes ventilation and removal of muscle.
How to perform: Lie on your stomach, leaning on forearms. Lift the enclosure without lifting the pelvis off the floor. The palm of your hand, you can close or leave it lying parallel to each other. Look straight, not throwing back his head. Feel a soft stretching from neck to waist.
How to simplifyThis exercise for the flexibility of the back is easy to perform even by absolute beginners, but if you have lower back problems, it is recommended not to raise the body high and is in a position only a few seconds.
3. The bend in the back
What are the benefits: Improves mobility of the spine in the upper section, strengthens back muscles, relieves tension and clips in the shoulders and thoracic spine.
How to perform: Lie on your stomach resting on the palm or the forearm. Then get direct hands behind his back, pulling them along the body and lift the body. You should feel the tension of the back muscles and stretching the chest. Try not to tilt your head and raise the legs.
How to simplify: Make the trough resting on the forearm, as in the posture of the Sphinx.
4. Exercise “Swimmer”
What are the benefits: Develops the back muscles, improves flexibility of the spine, strengthens legs, develops balance and coordination.
How to perform: Lie on your stomach, hands pull ahead. Then lift hands and body up, his feet quietly lying on the floor. Then alternately raise arm and opposite leg, imitating the motion of a swimmer in the water. Perform the exercise with maximum amplitude, but moving smoothly, not sharply.
How to simplify: Perform the exercise for the flexibility of the back with a small amplitude or raise in turn hands first, then feet.
5. Cat
What are the benefits: Relaxes muscles, improves mobility of the spinal column, helps to develop flexibility of the back.
How to perform: Stand on all fours, placing your hands just under the shoulder joints and thigh below the pelvic bones. Then vegimite and prohibite the back, imitating the cat. At a deflection of chin lift up while you pull – lower your head down. Work with maximum amplitude, but at a slow pace to prevent pain.
How to simplify: Reduce the amplitude and the rate, if there are problems with lower back, neck or other parts of the spine.
6. Gripper feet on all fours
What are the benefits: Develops balance and coordination, improves flexibility of the back, it has sedative effect.
How to perform: Stand on all fours and lift one leg up, straightening the knee. Opposite arm and grasp the ankle or foot of the raised leg, bending at the back. Follow the balance, this carry the weight on the arm and leg that are resting on the floor. Don’t forget to repeat for the other side.
How to simplify: Perform the exercise for the flexibility of the back, bending the leg at the knee, but not raising it too high above the floor. You can also use a fitness band or a towel to grip the foot.
7. The pose of the half-bridge
What is the benefit: Strengthens back muscles, buttocks and thighs, stretches the spine, strengthens the muscles of the pelvic floor.
How to perform: Lie on your back and pull the foot to the pelvis, to do this bend your knees. Lift the pelvis up the shoulders, neck and head lying on the floor, feet are on width of shoulders. Hands can grasp the ankles or put them along the body. Tense the glutes at the top and try to raise the pelvis as high as possible to develop flexibility of the back as possible.
How to simplify: Keep the lower back with your hands when performing exercises for the flexibility of the back, so reducing the load on the lower back, but more elaborate thoracic.
8. The twist in the pose downward-facing dog
What is the benefit: Stretches the shoulders and spine, strengthens hand and relaxes the lower back.
How to perform: Stand in the position of the strap then lift the pelvis up, taking the posture downward-facing dog. With one hand grasp the ankle of the opposite leg, keeping the back straight. After a few breaths, change sides.
How to simplify: Bend knees, stand on tiptoe or spread your legs wider when you perform the poses. You can also drag the hand to the opposite foot and to the nearest, in this position, the curl easier to do.
9. The twist in the back
What is the benefit: This exercise is for flexibility of the back develops the mobility of the spine, especially the lower section, helps to develop flexibility of the back and strengthens the muscles.
How to perform: Lie on your back and pull the foot to the pelvis, bending the left leg at the knees. The left hand move to the side. Twisting in the lumbar spine, take the knee to the right side. Press lightly on the knee with your right hand, lowering it lower to the floor. Try the knee to touch the floor. Hold this position for several breathing cycles and do the exercise on the other side.
How to simplify: Do the exercise in the comfort of the amplitude can drop your knee to the floor.
14 exercises for the upper body
10. Arc lying on the back
What is the benefit: This exercise is for flexibility of the back stretches the spine, improves mobility, reveals the shoulder Department, and also relaxes the lower back.
How to perform: Lie on your back, hands brought together over his head. One leg put on another. Turn the body and feet to one side, the body like arc. Feel how stretched the spine in the thoracic and lumbar spine, and reveals the shoulder joints.
How to simplify: Put your hands on both sides of the body, not folding them behind his head.
Top 10 exercises for flexibility of the back (advanced)
In order to develop flexibility of the back, you need to include in the plan training exercises from yoga and stretching, which helps stretch the muscles and make the spine more mobile. As a result, you will not only be able to do the bridge, but also learn the posture of king cobras, onion or fish, which need great flexibility of the spine.
Perform each exercise for 5-10 cycles of breath or count on the timer of 30-40 seconds, later you can increase the time.
1. Pose downward-facing dog
What is the benefit: Strengthens the back, stretches the back muscles, removes tension in the shoulders.
How to perform: Stand at the bar, and lift your pelvis up, keeping hands and feet off the floor. Try to position the head between your shoulders to feel the maximum stretching of the back. Painful sensations in the back of the thighs and calves, you can stand on tiptoes.
How to simplify: During the execution of exercises for the flexibility of the back slightly bend your knees, so you remove your focus from the muscles of the legs and can focus on the back. While back it’s important to stretch as much as possible. Also the pose can be simplified if put your feet slightly wider than shoulders.
2. Cobra pose
What are the benefits: Develops flexibility of the lower spine, improves posture, eliminates pain in the lower back.
How to perform: Lie on your stomach, resting on the floor with his hands. Then straighten hands, lifting the body up. The pelvis and feet on the floor. Look straight and don’t SAG much in the back, not to get hurt.
How to simplify: When the problematic lower back, it is recommended to slightly raise the pelvis to take the weight off the lumbar. After performing a make child’s pose to relax the lower back.
3. The pose is king Cobra
What are the benefits: Helps to develop flexibility of the back, relieves pain, clamps, and tension in the entire body, improves posture.
How to perform: Lie on your stomach and rest on the floor with palms. Then lift your body as if you were doing Cobra poses. Staying in this position, bend your knees and simultaneously make the bend in the back, taking his head back. Drag socks feet to the back of the head, maximum rotting back.
How to simplify: Bend your knees, continuing to pull on the socks, but look straight ahead, not throwing the head back.
4. Pose of a camel
What are the benefits: Develops flexibility of the spine, removes the clamps in the thoracic spine, promotes good posture.
How to perform: Stand on your knees, should get a right angle between the legs and hips. Arch your back, not throwing back his head, and hands grasp ankles. Stretch the pectoral muscles when bending, take your blade, but do not let discomfort in the lower back.
How to simplify: During deflection, keep the hands on the waist, not dropping them to their ankles, but trying to keep the elbows inside.
5. The pose of Superman
What are the benefits: Strengthens arms and back, making the spine more flexible, improves sense of balance.
How to perform: Lie on your stomach and keep your arms as comfortably. The legs and pelvis pressed to the floor. Then pull straight arms forward, lifting the body. Feel like working the back muscles, stretches the spine and gluteal strain. Do not throw back his head, look straight ahead, concentrating on muscle function and breathing.
How to simplify: Do the exercise, alternately pulling each hand and the other resting on his forearm.
6. Bow pose
What is the benefit: Strengthens the muscles of the arms, back and buttocks, helps to develop flexibility of the back, trains the balance.
How to perform: Lie on your stomach resting on the palm or the forearm. Put your hands behind your back and simultaneously bend your knees. Heels should be pointing up. Clasp your hands and bend ankle as much as possible in the back, not throwing the head back. Socks leg drag to back to the result is a posture that resembles a bow tie.
How to simplify: Use a towel or a fitness tape to grip the ankles. You can also do a pose, lifting the hips too high, it will be easier to learn for beginners.
7. Bridge pose
What is the benefit: Stretches the spine, developing the flexibility of the back, relieves pain, relaxes the shoulders, corrects stooped posture, calms the mind.
How to perform: Lie on your back and place your palms on either side of the head by turning them inwards. As a result of the palms facing towards the feet, and the elbows raised up. Bend your legs and lift the pelvis up, straightening the arms. Try to straighten your knees and elbows to bend in the back looked like a real semi-circular bridge.
How to simplify: Simplified version of the posture of the bridge is any variation of the half-bridge, which can be easily performed by beginners.
How to get up to the bridge: step by step
8. The pose of the fish
What are the benefits: Improves flexibility of the lower back, relaxes the pelvic floor muscles, develops flexibility of the hips.
How to perform: Lie on your back and bend your knees, placing shins on either sides of the body. Then lift the body up, while the back and buttocks should touch the floor. His hands lying loosely along the body. You can also do the pose of the fish from the position of the Lotus. Sit in the Lotus position and lean back, lowering the pelvis and the back of the head on the floor.
How to simplify: Simplified version of the fish is performed with straight legs. For this you need to lie on your back and lift the body up, arching your back. If this option is easy to do, try to bend one leg at the knee and pull her to him, creating a half Lotus.
9. Twisting posture of the table
What are the benefits: Develops flexibility of the upper back, strengthens the arms and shoulders, improves balance and coordination.
How to perform: Stand on all fours, in the initial position posture of the cat. Then raise one hand up, turning his head and body after her. Look up on the palm of the hand or forward. The body weight transfer to the opposite hand.
How to simplify: Instead of lifting straight up, place your hand on your waist and turn your body slightly in her direction. Get twisting with small amplitude, which can be achieved by any beginner.
10. Posture stretching herself a puppy
What is the benefit: Stretches the spine, helping to develop flexibility of the back, relaxes the shoulders and lower back, fatigue from the entire body.
How to perform: Stand on all fours, arch your back, extend hands in front of him. Lie with your chest on the floor, like you need to crawl under the low stick. The tailbone reaches up. Stretch the back as much as possible, slightly bending at the back.
How to simplify: Simplified version is child’s pose, in which the pelvis and hips are on the shins, and the forehead touches the floor.
Bonus: child’s Pose
What are the benefits: Relaxes the back, particularly the lumbar spine, increases mobility of the spine, calms the mind and body. This exercise does not directly affect your flexibility back, but it helps you to relax after a deep and complicated poses. Do position the baby every 5 minutes during exercise on the flexibility of the back.
How to perform: Stand on all fours and lower your pelvis on your heels, stretching your arms in front of him. Head touches the floor, back straight, slightly bend to the effect of stretching was more pronounced.
How to simplify: Put your hands on both sides of the body, not pulling them forward. The head can be rotated to relax the neck. This position maximally relieves tension from the spine and gently stretches it.
See also:
- Exercise for legs and buttocks: a Program for beginners (Day 1)
- Cardio equipment for home: review, pros and cons, features
- Top 30 static (isometric) exercises to tone body
Yoga and stretching the Back and loins