We develop flexibility of the back with the help of special exercises

In order for the posture to remain even, and the spine healthy and plastic, it is necessary to perform special exercises daily.

Do not forget that classes must be performed correctly, starting with a warm-up and ending with the right timing.

Exercises for back flexibility at home are available for every category of people, regardless of age, gender and pathologies. Although sometimes it is still worth getting additional advice from a doctor.

How to achieve maximum results?

How to develop back flexibility can be told not only by a doctor or a physiotherapist, but also by a coach in the gym.

For maximum results, follow these rules:

• Choose comfortable shoes and clothes for sports;
• Better use a yoga mat or bedding on the floor;

• Don't start exercising without warming up which takes about 10 minutes;
• Do not make sudden movements;

• Watch your breath while exercising, distributing the load on the back equally;
• Start with four approaches, then you need to increase the load gradually;

• Take a break after the second or third set within five minutes;
• Exercise at least five times a week, you may need the help of a coach or another person at first.

By following these simple rules, the result will not be long in coming, and training will take place without injuries and other troubles.

Indications and contraindications

There can be many reasons for exercising, but there are also contraindications. Therefore, before starting gymnastics for the lower back, you need to get permission from the doctor.

Typically, back exercises are required for those who:

• Suffering from osteochondrosis of the spine;
• Suffering from rheumatism, arthritis;
• Susceptible to pathologies of the joints or muscles;
• Wants to have a thin waist, plasticity, flexible back;
• Wants to get rid of tension and tightness of the muscles in the lower back.

Contraindications apply to the following group of patients:

1. Injury or recent surgery on the spine;
2. Pain syndrome and spasm of the joints, muscles of the spine;
3. Pathology of the heart and respiratory system;
4. Pregnancy.

But even with a good immune system, no colds or pathologies, you should not do back flexibility exercises at home before lunch, as then the muscles are too relaxed and can be easily damaged.

Where to start exercising?

Below we will look at a few basic exercises that will make your back flexible and elastic.

The duration of exercises for back flexibility should be at least half an hour, but it is important to take a break, transfer classes if you feel unwell or have sharp back pain. Increase the load gradually, and after that you can resort to such exercises for back flexibility:

• Get on all fours and try to raise one arm to the side and then the other;
• Get on your knees and try to turn as much as possible, first in one direction, and then in the opposite direction;
• Sit on a chair, put your hands behind the seat of the chair and lock them together. Then try to raise your buttocks without bending your arms and legs.

Do not expect instant results from back flexibility exercises, because the first improvement in well-being and development of back flexibility is observed after two to three weeks. But the question is purely individual, because a lot depends on the complexity of the exercises, the condition of the spine and the age of the patient.

What results can be achieved?

Even by performing exercises for back flexibility at home, but constantly, most patients, namely 80-90%, can achieve the following results:

1. Flexible and flat back;
2. Correct posture;
3. Prevention of osteochondrosis and joint pathologies;
4. Return of the work of the musculoskeletal system after injuries or operations;
5. An increase in height by several centimeters;
6. Increasing the elasticity of the joints;
7. Improvement of blood circulation and metabolism;
8. Prevention of deformation of the intervertebral discs;
9. Cheerful condition, good immunity.

Spine before and after flexibility exercises

What should be done to improve the results from exercise?

If you need a result in the form of a flexible back, getting rid of pain or tightness, then you should use complex therapy. It usually includes visits to a massage therapist three times a week, trips to the steam room and bath, other sports such as yoga, swimming or Pilates. Do not forget about nutrition.

It will be helpful to watch the video:

For the treatment of osteochondrosis, back problems and alignment of the spine, it is recommended to adhere to the following dietary rules when doing exercises:

• Give up alcohol and cigarettes, coffee;
• Minimize the consumption of fried, salty, smoked foods;
• Include more fiber and protein in your diet;
• Make portions smaller but frequent, up to five meals a day;
• Watch your carbs and calories;
• Drink at least a liter of water a day;
• Add more natural cereals, boiled white meat, vegetables, fruits to your diet.

It is important in the treatment and prevention to avoid hypothermia, pinching of the vertebrae, inflammation of the radicular nerves and heavy physical exertion.

Watch your sleep, it should last at least eight hours on a special orthopedic mattress with a pillow, preferably on your side or in the fetal position.

They say that lying on a flat, hard surface without pillows will make the back flexible and even, and cure diseases. But it's not. Because the back muscles in this position cannot relax, they are overstressed, which leads to problems:

1. Feeling of heaviness and stiffness of movements;
2. Tension and spasms in the muscles;
3. pain syndrome;
4. Decreased elasticity of the joints;
5. puffiness;
6. Poor performance;
7. Pinched vertebrae.

conclusions

We can say for sure that gymnastics for back flexibility, even at home, will solve a number of back problems: relieve tension, make the waist narrow, the spine flexible and get rid of stiffness of movements.

Therefore, some patients use exercises for the treatment of osteochondrosis, others for the prevention of the disease, recovery after a long treatment.

If you feel worse, see new symptoms of back pathologies, give up gymnastics for flexibility at home and go to the hospital.