"He althy spine" is an exercise program recommended for everyone, regardless of age or level of physical activity. For people with back pain, these activities will help reduce the pressure on the vertebrae, the pain will be reduced, and the contracted muscle groups will be stretched and relaxed. In addition, properly selected exercises will strengthen the muscles of the buttocks, abdomen and back. He althy people who lead a sedentary lifestyle will benefit from strengthening the muscular skeleton, improving the body shape and well-being.

Classes " He althy spine " are both prophylactic and therapeutic. Lack of exercise causes the muscles to lose flexibility and no longer support the spine properly. That is why in fitness clubs and yoga schools classes are organized dedicated to problems with the spine.

He althy spine - description of classes

Exercise prevents back pain and strengthens core muscles. They consist of a warm-up, main session and stretching combined with relaxation. They are used for work in pairs, with a ball or light weights. It is not necessary to use any additional equipment, so you can also practice at home.

Exercise should be done calmly, at an even pace, maintaining a steady breathing. The key role is played by stretching and elasticity of the muscles - it helps to reduce pain, increases oxygenation and blood supply to the muscles, and the result is no further injuries.

Watch the video: PILATES FOR BACK PAIN

Advantages of exercises He althy spine

During the classes, in addition to improving the work of the deep muscles responsible for stabilizing the spine, the abdominal muscles, buttocks, knees, shoulders and hips are also strengthened. Systematic exercises ensure correct body posture, strengthen the muscular skeleton and reduce muscle contractions. If you have serious back problems, please consult your doctor before attending such classes.

"He althy spine" classes are not only exercises, but also learning how to breathe properly and maintain a correct body posture.

See also: Exercises for the back - 10 exercises to strengthen the back muscles

He althy spine - example exercises

Exercise 1 - stand slightly apart (hip width apart), press your feet to the floor, pull your stomach in, straighten your back, push out your chest. Taking a breath (nose), lift your arms up and let the air out (mouth) as you lower your arms. Remember about tense abdominal muscles. Repeat 5 times.

Exercise 2- Starting position as in the previous exercise, relax your shoulders and stretch your arms out to the sides. Alternately, tilt your torso to the right and left, stretching your arms as much as possible, but keep your hips in place and keep your chest proudly erect. Keep your shoulders in line, and keep your stomach tense and your back straight. Increase the range of motion with each repetition. Don't forget to breathe - inhale with your nose, exhale through your mouth. Repeat several times on each side. After the exercise, relax your shoulders and make a few loose twists of the torso.

See also: Back spider for adults and children - does it help?

Exercise 3- Lie down on the mat, bend your legs at the knees to an angle of 45 degrees. Relax your hands, stretch behind your head, inhale, exhale, bring your arms forward, lift your hips up and slide your hands under your buttocks. Bring your knees to your stomach and, as you exhale, straighten your right leg and left leg alternately. Remember about a tight stomach and press your spine firmly against the mat. Repeat a dozen times for each leg.

Exercise 4- Stand on your knees, put your knees hip-width apart, hands shoulder-width apart. The back is straight and the head is an extension of the spine. Step 1: Make a cat's back while exhaling - round your back and lift it up, lower your head and hips as low as possible, pull the navel towards the spine. Step 2: Lower your belly button loosely into the mat, lift your head up and look at the ceiling. Repeat the exercise 5 times.

Exercise 5- Starting position as in the previous exercise. Lower your hips to your calves so that your stomach rests on your knees. Extend your arms as far as possible in front of you, and hide your head between your shoulders. Stretch and relax your spine by stretching your fingertips and head forward, and your tailbone backward. Relax the tense muscles and repeat the exercise.

Category:

Anatomy