Instruction

For a day, not every person, even at a young age, can boast of his flexibility. The reason is hypodynamia. A person has become less and more to sit - and at school, and at work, and at home, and in a theater or restaurant. And sedentary leads to a loss of flexibility and, as a result, excess weight, edema, and spider veins.

The main load in the human body falls on the back, so it is very important to make your back flexible. To do this, there are special exercises designed with a balanced load and aimed at improving the elasticity of the ligaments and joint mobility. But you need to perform these exercises regularly, otherwise it will worsen over time.

Back exercises The intensity of the exercises must be controlled. Only slight muscle tension should be felt. Sit on a chair with a back, legs should reach the floor. Put your feet on the floor, knees together. Lean forward and wrap your arms around the front legs of the chair. Relaxing the shoulders and tensing the muscles of the arms, slightly pull the body down. Fix this position for 20-30 seconds. Repeat again.

Turns. Slowly rise from your chair. Then, stretching your neck, sit on a chair with a straight back. Without moving your hips, turn your upper body to the left and grab the back of a chair with both hands. Turn your head to the left and behind your back.

Carefully turn the body even further to the left, helping with the left hand, while not straining the shoulders and neck. You should feel the muscles stretch from both torsos. Pay attention to the hips - they should not move. Stay in this position for 20-3 seconds. Do the same on the right side, then repeat the exercises again.

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If you put in a little effort to make your back flexible, the result will pay off handsomely. Because not only good posture, plasticity and flexibility of the body, but also health and even life expectancy depend on the state of the spine.

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Flexibility is the range of motion in the joints. For each joint, it can be different. Systematic exercise can help your joints develop maximum flexibility. For this, a special set of exercises has been developed, which is called stretching. Since flexibility depends on the elasticity of muscle fibers, which increases with increasing temperature, exercises to develop flexibility are done only after the muscles are warmed up.

Instruction

Flexibility of the arms and shoulders. 1. Clasp your hands in front of your chest, then straighten out forward, to the right and to the left, turning your palms forward. 2. Put your hands on the back of the chair, do a few forward bends. Perform springy swings, moving your arms as far as possible. 3. Clasp your hands behind your back in a castle, straighten your elbows, pull back and raise your hands. 4. Raise your left hand up, bend it at the elbow and place your palm on your back. With your right hand, press on the elbow of your left hand, pulling it down. Change hands.

Leg flexibility. 1. Stand up straight. Slowly bend down, touching the floor and trying to put your palms on it. Don't bend your legs. 2. Standing on one leg, bend the other and pull it to the chest. Change legs. 3. Standing on one leg, take the foot of the second leg with the same hand and slowly stretch it to the side. 4. Sit on the floor, spread your legs to the sides as much as possible, make slow forward bends, lying with your chest on the floor. 5. Do it. Place your palms on the floor on both sides of. Without lifting your palms from the floor, straighten your leg.

Body flexibility. 1. Stand in a leg stance apart, bend over to your right leg, touching your heels with your hands, change legs. 2. Leaning forward, grasp with your hands, make several springy bends, helping yourself with your hands and trying to touch your legs with your forehead. 3. Sit on your heels, raise your arms up, lean back and lie on the floor. 4. Get on your knees, spread them as wide as possible, put your shins parallel to each other, lean forward, leaning on your forearms.

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note

Do not force events, do not overstrain the body. When doing exercises, you should not experience pain, this can lead to injury.

Useful advice

If you decide to do flexibility exercises on your own, first consult with an instructor who will select the best set of exercises for you and show you the correct technique for performing them.

Flexibility of the back - the ability of the joints of the spinal column to move in full amplitude, is an indicator of youth and the key to the proper functioning of not only the muscles of the back and spine, but also many internal organs that are associated with it. You need to take care of your back, develop its flexibility constantly. This will help maintain the elasticity of the intervertebral discs and compensate for age-related changes. A set of simple exercises will achieve this goal and maintain health and youth.

Instruction

Place a chair in the middle of the room and sit on its edge. Place your hands on the chair seat and straighten them slowly. Stretch your legs forward, spread them shoulder-width apart. Inhaling, tear yourself away from the chair, do not bend your legs. Arch your back. Exhale and return to the starting position.

Sit on the floor, on the mat, bend your knees. The body must touch. Tilt your head forward, touch your forehead, hug your shins with your hands. Stretch your feet forward as you slide across the floor. Stretch your knees and feet, trying to keep your body still touching your legs. Stretch your arms as far forward as possible, put your hands on top of your feet. Pull your feet towards you with your hands, do not bend your knees. Lock in this position, then stretch your feet, straighten your body, raise your arms up.

Kneel on, palms rest on the floor. Inhale and slowly raise your right arm and left leg as high as you can. Hold this position for 5-7 seconds, breathe freely. Change arm and leg. Try to stay in this position for as long as possible, gradually increase the delay time in this position to 1.5–2 minutes.

Get on your knees, rest your palms on the floor, straighten your arms at the elbows. Slowly, without lifting your palms and knees, turn the body, as if twisting it to the right, then repeat the exercise with a turn to the left.

Sources:

• how to develop the back

A healthy spine is the prevention of many diseases of the body. Special exercises will help to keep the spine in a healthy state, as well as correct its shortcomings. It is recommended to perform the following complex before going to bed, as the body calms down during the session.

Instruction

Stand straight, feet together, arms at your sides. As you inhale, raise your arms up, stretch your whole body. With an exhalation, without rounding your back, slowly lower your body down. Then relax your back, neck and arms. Allow the spine to take a comfortable position for it, and stay in the pose for 1 to 2 minutes. Then, with an inhalation, rise up through the rounded back. With the next breath, raise your arms up and stretch your whole body again. Exhale as you lower your arms.

Place your hands in front of your chest, bending them at the elbows. While inhaling, keeping the hips still, twist at the waist and twist the upper body to the right. As you exhale, return to the original position. Inhale as you turn your body to the left. Do at least 15 twists in each direction.

Get on your knees, put your palms on the floor, keeping your shoulders perpendicular to the body. As you inhale, raise your head and tailbone up, bend in the spine, directing your stomach to the floor. Exhale as you round your back, rest your chin at the base of your neck, and pull your tailbone toward the floor. Repeat the exercise 10-15 times.

Lie on your stomach, put your palms under your shoulders, spread your legs as far as possible to the sides, without bending your knees. As you inhale, slowly lift your upper body off the floor, arching your spine. Freeze in a state that is comfortable for you. As you inhale, turn your body to the right, look behind your back. Exhale as you look forward. On the next inhale, twist to the left. Make 5 - 7 twists in each direction. Exhale as you slowly lower yourself to the floor. Stretch your arms along your body and rest for 1 minute.

Sit with your buttocks on your heels. With an exhalation, lower the entire body to the floor, put your forehead on the mat, stretch your arms back. Relax in this position and stay for 1 minute.

Sit in a Turkish position, place your right hand on your left thigh, raise your left hand above your head. As you inhale, reach for your hand, as you exhale, lower your upper body exactly to the right. In this position, try to relax and stay for 1 minute. With an inhale, return to the starting position. Swap hands and lean to the left.

A flexible spine is the key to a healthy back. Special exercises will help develop natural flexibility. Follow them every day and you will soon notice significant results.

Instruction

Sit in a Turkish position, keep your back straight, interlock your fingers behind your back. As you inhale, pull the top of your head up, as you exhale, lower your chin to the base of your neck. Start twisting your torso forward, stretching your back. Point the top of your head down, trying to touch the floor with it, while not tearing your buttocks off the surface. Stay in the pose for 1 minute. As you inhale, gently straighten your spine, imagining that you are putting each vertebra in place. On the next inhale, pull the top of your head up, lengthening your spine.

Do not change the starting position, just transfer your palms to your knees. As you inhale, push your belly forward and open your chest as much as possible by pulling your shoulders back. Lower your chin to the base of your neck. Hold the position for 1 minute. Inhale as you return your spine to its original position.

Stand on your right knee, straighten your left leg, and take it exactly to the side. Stretch your arms up, stretch your spine behind the top of your head. With an exhalation, tilt the body to the left, place the palm on the outstretched thigh, and continue to pull the right hand above the head. Do the tilt for 1 minute. As you inhale, slowly straighten up, raise your arms up and reach for the top of your head. Repeat the tilt to the right, switching legs.

Sit on the floor, stretch your left leg in front of you, and bend your right knee and put your heel in your groin. Place your left hand on your right knee, stretch your right hand in front of you. With an inhalation, twist in the spine to the right side, place your palm behind your back on the floor. Hold the pose for 1 minute. Raise your right arm up and exhale as you return to the starting position. Repeat the twist to the left side, switching legs and arms.

Lie on the floor, bend your knees and place your feet near your buttocks, put your palms under your shoulders. As you inhale, lift your entire body up, straightening your legs and arms. Get into the bridge position. Hold the pose for at least 10 seconds. With an exhalation, lie down on the floor. Pull your knees to your stomach, and point your chin to your legs. Rounding your back, rock it back and forth for 1 minute. As you inhale, lie down on the floor and relax.

Elastic and strong muscles will help maintain the spine in the correct position and make it flexible. To do this, you need to perform a set of simple exercises daily. When doing exercises, the most important thing is to do it without fanaticism. The back does not like sudden movements and heavy loads.

Instruction

Lie on your back, legs bent at the knees, put shoulder-width apart, place your hands on the floor parallel to the torso. Raise your pelvis up without taking your shoulders off the floor. Inhale, hold for three seconds in this position and, exhaling, return to the starting position.

Lying on your back, hold a dumbbell in front of you in your arms. Bend your elbows, put them behind your head and try to touch the floor with them while inhaling. Exhale and return to the starting position.

Get on the floor. Take dumbbells in your hands. Spread your legs apart and slightly bend them at the knees. Tilt your back slightly forward as well. Bend your arms with dumbbells at the elbows at waist level. While inhaling, straighten your arms down, and as you exhale, return them to their original position.

Swimming will help to make the spine flexible. Go to the pool three times a week.

In order for your spine to be healthy and you not be bothered by back pain, in addition to performing a set of physical exercises, you should follow a number of rules.

Don't strain your spine. Do not carry weights over five kilograms. If you need to pick up a bag from the floor, then do not make any sudden jerks and tilts of the case. When lifting weights, your back should always remain straight and relaxed.

When carrying heavy items, try to distribute the weight evenly on both hands. Do not carry the bag on one shoulder or in one hand, shift it to the other hand.

Watch the amount of salt you eat in your foods. Limit yourself to salty foods whenever possible.

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Sources:

• Flexible reliable spine in 15 minutes a day!
• make the spine

To make your back flexible, you need to know what exercises will help this and how often to do it. If you persevere, then the spinal muscles will strengthen, the posture will become royal.

Swim and hang

An untrained back can cause curvature of the spine, osteochondrosis and other troubles. If you have the opportunity to go to the pool, then fine. Water will help train the muscles without overexerting them.

The horizontal bar will help to cope with these problems and make the back more flexible. It can be hung at home in the doorway or practiced in the hall, on the street. Wrap your arms around the bar and hang as much as you can. At the same time, try not to strain your muscles, but to relax them.

Let the first time you can hold out in this position for no more than five seconds, do not despair, subsequent attempts will be more successful if you practice daily without missing a single workout.

When (but not during an exacerbation), doctors highly recommend having a horizontal bar at home and doing a little several times a day.

Stretching and strength exercises

Strength training and stretching exercises will help to make your back more flexible. First you need to relieve muscle tension. Therefore, walk around for 5 minutes, and then dance the same amount. As a result of a fun warm-up, not only will the muscles acquire the necessary tone, but the mood will also rise.

After that, start the main part of the workout. For the first exercise, stand on your 4 limbs - on your hands and knees. Imagine yourself as a cat. Like this flexible animal, arch your back. It should become semicircular. During these bodily manipulations, lower your head down.

Now arch your back. This should be done slowly, lowering the lower back down, and lifting the head up. Start with 7 repetitions, gradually reaching 20.

It's time to give your back a rest, but during this you can continue to improve it. Lie on your back on the mat. Stretch your head to one side and your legs to the other. You should feel how you become taller and slimmer during this exercise.

The muscles have rested, you can again get on all fours, but do a more dynamic exercise. Pull the knee of the right leg towards the chin, and then make a sharp swing back. After five repetitions, do the same with the left leg.

It's time to get up and pick up small dumbbells. Connect them at chest level, and then spread your elbows to the side. Again, put your hands with dumbbells at chest level and make a big circle with your hands, spreading them completely apart.

After that, do the same, but with an alternate lunge with one or the other foot forward. Remove the dumbbells, put your hands on your belt and bend back and forth a few times.

In conclusion, about periodicity. If you exercise 2 times a day for 20-25 minutes, then after 3-4 weeks you will feel that your back has become more flexible, and your posture is improving before your eyes. In no case do not stop exercising, because flexibility both comes and goes if you do not train it.

Tip 8: Don't be lazy - stretch! 5 steps to develop flexibility

A flexible body is a healthy, beautiful, sexy body that attracts the eye. Stretching exercises are simple and easy to remember. But, unfortunately, classes do not always lead to the desired result. What is important to know in order to stretch correctly?

1. Good warm up

Be sure to thoroughly warm up the muscles before stretching them. Be careful - one untimely sharp movement can cause serious injury. Do at least 20 minutes of cardio followed by a joint warm-up. Suitable for jogging, jumping rope, squats, various swings and tilts. Knead each joint and only after that proceed with flexibility exercises.

2. Relaxation of the nervous system

Muscle stretching is an unusual, non-standard exercise for our body. Therefore, the nervous system perceives them as "dangerous" and launches a protective mechanism. It is expressed in the form of resistance, tension, pain in the muscles. Tense muscles don't stretch, so relaxation is your number one task. Set yourself up accordingly and take care of the atmosphere. For example, dim the lights and turn on soft relaxing music.