Starting position – standing on all fours. The palms are located directly under the shoulders, the knees under the hips. Do not tilt your head up or pull it forward.
Pull your shoulder blades as much as possible and arch your back. Hold this position for a few breaths.
Then round your back as much as possible, pinch your buttocks, spread your shoulder blades and, as far as possible, stretch your back up. Hold this position for a few breaths.
Repeat the exercise several times.
What does this exercise give? Warm up the spine, massage the abdominal organs. The exercise is especially useful for women, as it tones the female reproductive system.
Relieve tension from the spine! Stretching exercises for the back muscles
The spine is the main pivot on which our entire body rests. Even in ancient times, healers believed that the spinal column is a receptacle for human energy. And they were absolutely right. In the spine, as if in a bone case, very important formations are enclosed. This is the spinal cord – the most important part of the nervous system. Figuratively speaking, the spinal cord is a huge number of wires or cables that carry nerve signals to different parts of our body.
The spine is a rather complex structure, consisting of various bones (vertebrae), cartilage (a shock-absorbing structure that helps the vertebrae interact with each other), ligaments and muscles (the structure that makes the spine move: bend, bend, twist).
Back exercises at home
The optimal effectiveness of the spinal column can disrupt the process of aging, illness, injury and erasure of intervertebral cartilage caused by an improper lifestyle.
Exercise 1. Downward curl
Stand up straight, feet parallel to each other at the width of the pelvis. Take a deep breath – lengthen the top of the head up, as you exhale – relax your neck, lower your chin to your chest. Hands are relaxed, keep a strong center, knees are soft. Slowly and smoothly lower the vertebra by the vertebra down. We gradually relax the entire spine. After dropping all the way down, keep your upper body completely relaxed. Imagine water droplets running down your back. Breathe deeply and evenly. Don’t try to reach for your legs. Do not roll your pelvis onto your heels; shift your body weight towards your toes. Hold the slope for 3-4 breaths. Then we unwind slowly and smoothly. We go up with a round back, we return the vertebra by the vertebra to their places. Repeat this exercise 2-3 times.
Exercise 2. Bend with a straight back
Stand up straight, feet parallel to each other at the width of the pelvis. Take a deep breath – lengthen the top of the head up, as you exhale – bend your back straight forward, lower your hands on your lower leg, keep your knees taut. Pushing your hands away from your legs, pull your chest up. Try to collect the shoulder blades towards the center and pull them towards the buttocks. The loin is soft. Try to feel the lumbosacral region stretch out with each exhalation. Pull your tailbone up. Breathe deeply, hold the position for 5-10 seconds.
Exercise 3. A fold from a standing position
From the previous position, take a deep breath – slightly lift your chest, while exhaling – grab your shin with your hands and pull yourself to your legs. Try to stretch all the folds on the abdomen so that the spine is stretched to the maximum.
Exercise 4. Downward facing dog
From the previous position, lower your palms to the floor, bend your knees. Stepping one leg back, walk with your feet at a distance of 120-130 cm from the hands. The palms are shoulder-width apart, the feet are pelvis-width apart. Spread your fingers apart, extending them. Keep your feet parallel to each other and extend your toes. Stretch your hips back and pull your kneecaps, place your heels on the floor. Push with strong hands off the floor and pull your chest towards your legs, do not sink your shoulders. The crown is directed to the floor, the tailbone stretches up. Breathe deeply, hold the pose for 15-20 seconds.
This pose eliminates fatigue and restores lost energy.
Those who suffer from headaches and hypertension should put something under their heads. When the head is supported, it leads to a feeling of calmness and blood pressure drops. The head should not hang freely.
Exercise number 5. Good posture
Stand with your palms together behind your back, fingers pointing down towards your waist. Turn the hands inward and lift both palms up so that they are over the middle of the back of the chest. Keep your fingers level with your shoulder blades, fingers pointing up. We press on each other with our palms, pull the elbows back so that the chest opens. While inhaling with a jump, spread your legs about one meter apart. Stay in this position for a while, breathe normally. Rotate your right leg outward 90 °, left foot inward. At the same time, turn the body to the right.
Take a deep breath – lengthen up behind the crown, as you exhale, lift your head up, stretch your spine, bend your torso forward and touch your head to the knee. Keep the center of your torso over the center of your hips. Stretch your legs, stretch your spine towards the head. Keep your pelvic bones parallel to each other. Hold this position for 30 seconds.
In a lightweight version, you can hold your elbows with your hands behind your back.
This position relieves stiffness in the neck, shoulders and hips, evens out posture and promotes deep breath.
Exercise 6. Child’s pose
From a kneeling position, lower your pelvis to your heels, chest and stomach to your hips, stretch your arms forward, stretch your elbows and stretch your fingers. Lower your forehead to the floor, your neck should be slightly rounded. At the end point, relax and put all your attention on the breath. Stay in this position as much as you feel comfortable.
This position gently stretches the spine, reducing pressure on the intervertebral discs, relieves pain and tension in the lumbar region, relieves stress and nervous tension.
Exercise 7. Sitting Stretch
Sit on the floor with your back straight, stretch your legs in front of you, pull your feet towards you. As you inhale, stretch your arms through the sides, while exhaling, continue to stretch – with your heels forward, with your hands and the crown of your head up. Remaining in the final position, keep your knees straight, press your hips to the floor. Keep your head, back and buttocks in line. Stay in this position for 30-60 seconds.
Exercise 8. A fold in a sitting position
From the previous position, take a deep breath, lengthen behind the crown of the head, straighten all the folds on the abdomen, while exhaling with a straight back, we go down. With your hands, grab your feet or an extreme point and help to draw to your feet. Try to lay your chest and stomach on your hips, or strive for this position. Do not bend your knees, the body is relaxed, use your arms as leverage to stretch your torso. The forehead should go beyond the knees, lengthen the top of the head towards the feet. Keep position for 60 seconds.
This pose has a beneficial effect on the abdominal organs, massaging and strengthening them. It also improves the flexibility of the pelvic region and stimulates blood circulation. The work of the reproductive system revives, the nervous system calms down and relaxes.