Exercises to strengthen the muscles of the spine.
There is a saying: “a Man is as young and healthy as a young and healthy spine”.
Due to the fact that electrical impulses guiding the work of the cells of the organs come from the spine, once it becomes clear the leading role of the backbone in the overall health of the body.
Statistics say that after 35 years, every fifth of us becomes the owner of sciatica – one of the many syndromes of osteochondrosis. In General diseases of the spine, and it is to this category includes low back pain, a source of suffering, which to some extent falls to the share of almost every modern man.
1. Lying on your back, arms at sides. Stretch the neck muscles bend the head, while cranking socks stop himself. Hold the tension for 5-10 s. Repeat 3-5 times
2. When lying on the cushion, hands behind his head. SAG and 2-3 to lock the position. Repeat 5-10 times.
3. Sitting on his heels, holding hands over the ankle. Bend slowly forward, touching forehead to the floor. To transfer part of the weight of the body on the head. To maintain the position 10-30 seconds, increasing the load.
4. Stand on the shoulders and neck. Hold this position for 10-30 s. Can be repeated 3-7 times, according to the health
5. Sitting on a chair, hands behind your head, bend it, hold the tension 3-5 seconds Repeat 3-5 times.
6. Standing. Put your hands behind your back and hook into the lock, to strain the hand. To change hand position and perform again 5-10 times.
7. “Goldfish” – one of the most effective exercises, working on tonic fibers of the spine. Caved in, simultaneously raise arms and legs off the floor. Hold this position for 3-10 s. not Repeat more than 7 times.
8. Exercise “Snake”. Making a slow, smooth breath, only by the muscles of the back, climb up, hands only support. In the end position bend as hard as you can and hold your breath. Legs do not bend and do not distract from the floor.
9. Standing on all fours, hands on the gym wall, back straight. Bend at the waist, hold the deflection 5-10 s Repeat a few times. This exercise significantly easier than the previous.
10. Exercise “The Bow”. Grab his legs, pulling them by hand, take the end position. Hold the tension for a few seconds. Coming down, exhale.
11. Lying on his stomach, arms along the body. To lift body and arms above the floor. To hold the voltage of 3-10 s. to Repeat the feeling. As a more complicated version of this exercise is to keep your hands not behind and to the sides.
12. More force than the previous workout. Lift your upper body off the floor, as indicated on the drawing, and hold in this position for 5-10 s. Repeat 5-10 times.
13. Lying on your back, legs bent, bend at the waist and thoracic spine, arms straight, focus on the shoulders and head. To keep the voltage of 5-8 s. Repeat 5 times.
14. More sophisticated version than the previous one. Lying on your back, grab the ankle of the bent leg and bend at the hip and the thoracic spine. To keep the voltage of 5-8 s. Repeat 5 times.
15. This exercise allows for further elaboration on the tonic fibers of the abdominals. Lying on your back and bending your knees, bend at the hip and the thoracic spine and pulling up the leg. To keep the voltage of 5-8 s. Repeat 5 times (Fig. 39). Same with the other leg.
16. This exercise allows you to give more pressure on the tonic muscles of the trunk than the previous one. On my knees, bend back and grab the ankle. To keep the voltage of 5-8 s. Repeat 5 times.
