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Workout for 5 minutes for a swan neck and a flat back
Effective exercises you can do at home.
6 exercises for the muscles of the neck and back to do at home: step by step instructions with a photo
In order for the back and neck to be beautiful, it is important to ensure correct movement throughout the spine. “Finishing” a weighted back in the gym is a wrong strategy. The most useful and correct exercises you can do at home in just 5 minutes.
Master trainer of the federal chain of fitness clubs X-Fit
1. Stretching the neck
Sit in a comfortable position, grab your head and gently stretch your neck muscles.
Breathe while relaxing your muscles.
Take 5-6 deep, calm breaths and repeat in the opposite direction.
2. Twisting while sitting
Starting position, sitting, cross-legged in front of you, or any other comfortable position. If you can’t sit with your back straight in this position, sit on a pillow or yoga brick. Put your hands in a lock behind your head.
With your hands, pull your head forward, stretching the neck muscles, slowly as you exhale, bend forward, rounding your back and keeping your buttocks in contact with the floor.
Smoothly return to the starting position while inhaling.
Do 10 reps.
3. Lateral tilt with turn
The starting position is sitting, the position of the legs is crossed in front of you. If sitting with a straight back in this position of the legs does not work, sit on a pillow or yoga brick. Stretch your arms out to the side, stretching well between them.
With an inhalation, perform a lateral tilt and lean on one hand, with the exit continuing to stretch upward with the arm and turn the side of the chest to the floor.
Return to starting position, follow to the other side.
10 reps in each direction.
4. Rotation of the body in a square position
Starting position square: palms shoulder-width apart. Tighten your abdominal muscles, removing the arch in the lower back, straighten the body.
Maintaining a neutral back position, raise your right arm forward, then in a circle with your hand, rotate your torso by performing a rotation in the thoracic back.
Repeat on the other side. 10 reps in each direction.
5. Wave spine
Starting position – sitting on your heels, pull the body forward with your hands, stretch your spine well.
With the exit, twist the pelvis, push yourself with your buttocks forward, rounding your back, move to the cat position.
With an inhalation, continue moving forward into the “plank with sometimes kneeling position” and stretch your sternum forward. Return to starting position.
5 reps.
6. Extension
Starting position – lying on your stomach, twist your pelvis, as if pressing it on the floor, stretch your lower back.
Lift the torso upward, unbending the spine in the thoracic region and resting well on the lower ribs. Keep your buttocks tense without creating tension in your lower back.
Take your hands back along the body.
While inhaling, maintaining the position of the body, reach across the side with your arms forward.
Return to starting position. Perform 10 arm movements while maintaining spine extension.