Exercises for an extension of a back allow to cope with the available pain and also they promote alignment of a bearing and reduction of risk of emergence of problems with a backbone. There is a passive extension, for example, by means of massage or the exercise machine. The most popular option – the active extension meaning extension of one group of muscles at a tension of all body.
Exercises on flexibility of a back and an extension
The set of exercises very simple and will be able to cope with it everyone. It is important that during its performance there was no sharp pain and a crunch. Remember that movements have to be the smoothest and do not forget about breath.
Exercises on a backbone extension at osteochondrosis and other problems:
- Get up on all fours that between knees there was a small distance, and you hold hands straight lines. Direct a look before yourself. A task – exhaling, transfer a body back and sit down buttocks on heels, at the same time hands should not be displaced. After that transfer body weight forward, having straightened completely legs and having caved in in a waist. Surely make a breath. After that repeat everything from the very beginning. This exercise is suitable for an extension of a waist and all backbone.
- For performance of the second exercise it is also necessary to rise on all fours, but at the same time knees should be held together. Then tear off feet from a floor, placing emphasis only on knees. A task – carry out moves legs in right, to the left side, at the same time the upper body has to be in a motionless state. Do not forget to breathe.
- Starting position of this exercise to identically previous. It is necessary to raise the head a little up, and to put feet on a floor. A task – smoothly lower a basin, holding feet, hands and knees on the place. Fall before appearance of slight pain or to feeling of stretching. Make on 15 times in both directions.
- The following exercise for an extension of lumbar department of a backbone is called "Cat". SP, as well as in the previous exercise. A task – inhaling, cave in in a waist and direct a look up. On an exhalation the head fall down and round a back. After that repeat everything at first. Make 15-20 times.
- Settle down on a back, having bent legs in knees and having directed hands along a body. A task – lower knees in one, in other party. The case has to be in a motionless state, and roll feet, but do not displace. Breath has to be any.
- Lying on a back, on an exhalation tighten to yourself one leg bent in a knee. It needs to be clasped with two hands. Then return a leg on the place and repeat with other party too. It is important to hold a waist pressed to a floor. Do till 15-20 times by each leg. If there is no severe pain, then on an exhalation it is possible to tighten both legs.
- The last exercise – push-ups from a floor, at an emphasis on a lap. It is necessary to exhale at extension of hands. If there is no pain and physical training allows, it is possible to carry out classical push-ups.
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