Charging for strengthening of muscles of a back

Intuitive morning pandiculations signal about the subconscious need of an organism for a back extension. Thanks to a special set of exercises it is possible not only to increase muscular flexibility and elasticity and also to improve blood circulation that is the key to good health. Besides, it is a great way of stimulation of vitality. What exercises need to be done for strengthening of muscles of a back and a backbone as it will affect health and whether there are contraindications for occupations — we will tell about all this further in article.

Why exercises for a back are necessary

The morning exercises are the integral component of the list of daily procedures. It is as important as a breakfast or a morning toilet. Even any pandiculation is capable to remove muscular stress for several minutes and to stretch a backbone after long static load during sleep.

Whether you know? Muscle tissues make about 40% of weight of the healthy adult (that is about 20-30 kg weigh).

But these unconscious movements are not enough to stir up when awakening all body if further you plan to stiffen for the whole day in front of the computer monitor again.

Ignoring of exercises for a back and a backbone can automatically result in risk of development of osteochondrosis, a spondilyoz, scoliosis and stoop.

The situation will not be saved even by regular foot walks or morning run, at the same time physical activity is distributed only on the certain muscular groups located standing, buttocks and partially a stomach therefore it is important to begin every morning with small physical exercises, having given to the body about 10-15 minutes.

Whether you know? Muscles in a human body are not eternal. With age they gradually burn down. This process closer by 40–45 years begins then annually the person loses about 3% of the muscle bulk.

Soon after that changes in health will be notable:

• periodic pain in a waist will disappear;
• the muscular tone will raise;
• there will be a good mood;
• the body will become flexible.

Indications and contraindications

According to experts, regular purposeful trainings for cervical, chest and lumbar departments of a back are excellent prevention of a number of diseases. The similar physiotherapy exercises are shown to people of any age at:

• inactive way of life;
• regular psychoemotional and intellectual loadings;
• unbalanced food;
• lack of physical activities (including trainings in the gym);
• presence of diseases of the musculoskeletal device;
• pain and spasms in a back;
• chronic back pains;
• back hernias and other problems with a backbone;
• weakness and backwardness of muscle tissue of a spine column;
• hypertensions;
• pains in cervical departments and violations of mobility of a neck;
• migraines;
• vegetososudisty dystonia;
• insufficient blood supply of a brain;
• vertebro-bazilyarny insufficiency;
• to insomnia or frequent drowsiness;
• the undergone operations (for restoration of a muscular corset);
• development of osteochondrosis.

Examine the best exercises of yoga for a healthy and strong backbone.

You should not confuse the morning exercises more having medical character with a physical training. Actually, similar actions will not provide you correction of a figure, and will be limited only to improving effect. However there are cases in which it is worth refusing exercises of this type completely. It is about:

• pregnancies (the ban is connected with load of a backbone which is aggravated at incubation of a fruit);
• internal or external bleeding;
• sharp deterioration in a state;
• temperature increase of a body (any etiology);
• general malaise;
• oncological diseases irrespective of a stage;
• existence of infectious or inflammatory processes in an organism.

It is important! Before you begin to carry out the main exercises, warm-up is necessary. It will help to increase the volume of oxygen which is received by back muscles, and will prevent pain at the main physical activity.

Set of exercises

Many modern sets of exercises for development of muscles of cervical, chest and lumbar departments of a back are constructed on the equipment of yoga.

It is considered that it promotes not only to extension of muscle tissue, but including its strengthening by moderate loading and to further relaxation. But at the same time it is important to begin occupation with an asana A cat ― a cow, and to finish with The child's pose.

Video: charging for strengthening of a backbone Other exercises for morning exercises of a back can be chosen independently, being guided by need of loading for a certain spine zone. Let's consider in more detail all variations.

For cervical department

This type of exercises does not demand additional stock and conditions, therefore, it can be done even at work.

Important! For efficiency of morning exercises it is not necessary to repeat each exercise in several calling multiple number of times. There is enough 3 repetitions or keeping of a certain pose for 1 minute.

So, we start:

1. Sit down at a table, operev the left hand the corresponding cheek. Overcoming brush resistance, try to incline as much as possible a neck to the left side. Repeat similar actions on other party.
2. Close palms in the lock and lean on them a chin. After that try to overcome resistance and to touch by a breast beard.
3. Arrange hands on a nape, having closed fingers in the lock. Now try to overcome resistance and as it is possible to overturn above the head back.
4. Make circular rotations the head in one and other party.
5. Get up on all fours, having arranged a hand and a leg at shoulder length. On a breath raise buttocks so that a back, hands and the head were on one line, and legs remained straight lines. Beginning heels it is allowed to tear off from a floor, alternately bending knee joints. This is one of the practician of yoga A dog a muzzle down.

For chest

In this group of exercises such will be useful to children and adults:

1. Lay down on a floor, having bent legs in knees. On an exhalation raise straight arms and the head up, as if trying to reach something. At the same time the look has to be directed in the top ceiling point at the level of eyes.
2. Become in a wide rack. The sock of the right foot has to be directed to the right, and left ― inside. Put hands in the parties parallel to a floor. Incline the case in right I will shift as low as possible as though someone pulls you by a hand to a floor. Raise the second hand up. Turn an eye on her thumb. Repeat similar actions on other party.
3. Walking with a stick behind the back ― technology of performance of this charging provides horizontal arrangement of additional stock at the level of shovels which keeps on elbow joints.
4. Kneel, leaning on straight arms. Serially bend hands in elbows, outweighing the case in one, in other party.

Important! During morning exercises do not forget to control the health. Having felt the slightest discomfort, immediately stop occupation.

5. Being on all fours, carry out push-up from a floor.

For lumbar department

When choosing exercises for a waist it is necessary to consider the physical training and the state of health. In case of existence of any problems with a backbone the consultation at the doctor is obligatory.

Whether you know? In a human body the most mobile are muscles on extremities.

As the safest are considered:

1. Hung on a horizontal bar on outstretched arms. At the same time it is recommended to relax back muscles completely.
2. Sit down on a floor, having clasped with foot hands. On an exhalation make a rift of legs and hands back, touching by floor fingers. Return to a starting position.
3. Having been located on cards, occupy a pose of an embryo and clasp with hands knees. A back nestle on a vertical surface, leaning all over on a support. Try to stretch without separation of shovels and the head up.
4. Boat ― lay down on a stomach, having extended straight arms forward and having closed legs. On an exhalation bend a lumbar zone of a back, raising the most highly direct upper and lower extremities. In such position it is necessary to be late, having counted to 10 and to return to a starting position.
5. Pandiculation with a support on a wall. For this purpose it is necessary to nestle on a vertical surface heels, buttocks, shovels and a nape. After that, without coming off a support, to make the sipping movement. Such extension is shown even for pregnant women.

Video: exercises for lumbar department of a backbone

Rules of performance of exercises

The improving effect for your back can guarantee only successfully picked up set of exercises and their correct performance therefore in doubtful situations it is better to ask for the qualified help experts.

We advise to get acquainted with a complex of effective exercises for an extension of muscles of a back and a backbone.

However, besides, there is a number of rules which need to be observed strictly for own safety:

1. The morning exercises have to include exercises on an extension, various rotations, inclinations. By drawing up a gymnastic complex it is necessary to consider its diversity and degree of load of cervical, chest, lumbar departments of the ridge.
2. In case of difficult awakening you should not put off morning exercises. Begin it in a bed.
3. Sharp heavy traffics are inadmissible. On the contrary, they have to be measured and smooth.
4. Duration of a morning set of exercises for a back and a backbone should not exceed 15 minutes. It is important that charging was daily.
5. At changes the remedial exercises for a back and a backbone have to be based on exercises which do not provide sharp movements and inclinations forward. In this case all complex needs to be done at slow speed (as though under water).
6. After performance of physical exercises plan reception of food not earlier, than in half an hour.
7. If there is an opportunity, carry out gymnastics on the street. Otherwise before the beginning surely air the room.
8. Do not forget that the quality of performance of exercises is affected by your breath.
9. Increase in loading has to happen consistently.
10. It is desirable to finish charging a contrast shower.
11. The set of exercises mentioned above can be carried out several hours prior to a dream.
12. It is recommended to accustom children to morning exercises in playful way on own example.

As you can see, physical exercises are necessary for a back. It is excellent prevention to aging and a number of widespread diseases. And also way of stimulation of a muscular tone. But the expected result is possible only at daily performance of a gymnastic complex.