The backbone is a basis of all organism and represents the difficult design providing activity of all bodies. In spite of the fact that it is quite strong basis, it can give too failures which are felt more and more over time. To be saved from problems with a spine column and to prevent various frustration of a musculoskeletal system, it is necessary to make exercises regularly. And of how it is correct to do houses, we also will tell further.
Backbone — the difficult mechanism which is created from bones, hryashchik and intervertebral disks. And the muscular framework which also allows to bend and straighten a back helps to hold all this. These muscles are continuously strained, and sedentary work and a passive way of life adversely affects their state.
At the same time muscles of a back need to arrange rest. At the same time even at night the spine can not always calm down. If the person sleeps in a low-convenient pose or on the wrong mattress, the backbone needs to be bent constantly, i.e. to work and at night. After such dream there can be back and neck pains that will not allow to lead a normal life. In such situation it is necessary to do trainings on an extension (stretching) of a backbone.
Examine the best exercises of yoga for a healthy and strong backbone.
- to keep flexibility and ease of movements at any age;
- to remove stress after active physical activity;
- to prevent a number of diseases;
- to intensify blood circulation;
- to lower and eliminate back pains;
- to improve a bearing.
The remedial gymnastics for a back is not a wonderful pill at all. There is a number of restrictions for carrying out stretching of a backbone:
- Exercises cannot be made during intensive pains: loading can be given only after painful feelings are eliminated.
- In the presence of pathologies of a spine column independently itself should not choose a complex. The professional trainer has to develop physiotherapy exercises. Otherwise it is possible to aggravate a situation only.
Extension of muscles of a back has also a set of contraindications. For example, such exercises are forbidden to be carried out at the following pathologies:
- the started stage of diseases of joints and curvatures of a spine column (arthritis, osteochondrosis, scoliosis);
- osteoporosis;
- angina pectoris;
- thrombosis;
- elevated pressure;
- viral and bacterial diseases;
- presence of injuries and hernias;
- hyperthermia.
It is important! Before starting a ridge extension, it is necessary to consult to the medic and to receive from it recommendations.
Besides, you should not do exercises in the first days of monthly. Future mothers can practice an extension only in concrete positions not to cause pressure upon a fruit. Usually pregnant select trainings with use of a fitball.
Even if simple, easy occupations for stretching are chosen, it is necessary to be prepared for them. Otherwise it is possible to be injured. Surely warm muscles. At the same time it is necessary to include all connections and muscles. It is possible to execute simple charging (inclinations, pandiculations, etc.) or to take a heat bath. Under any conditions the warm-up has to continue 10–15 minutes.
- It is used by professional athletes, allows independent trainings.
- It can be used for beginners, but it is carried out under supervision of the instructor.
- Dynamic and ballichesky. It is offered to professional athletes. Actions are carried out strongly, up to emergence of slight painful feelings.
- Is that a certain position remains a long time. Suits all, but demands extreme endurance.
At the same time the system of occupations which can be practiced independently, without the assistance of the instructor is developed. For obtaining necessary effect 3–5 days a week are enough to do of it. Each training has to last at least 5-10 minutes.
To hang on a level and to extremely relax a body. This exercise will allow to reduce tension on the ridge. Hung on a horizontal bar do regularly and only then start other exercises.
To lay down on a floor, having leaned on palms and knees. Hands have in such a way that fingers were directed forward. To smoothly hang the head from top to bottom, and to curve a back on a breath up as the cat is curved. In this position to keep for 10–15 seconds (consistently the period can be increased up to 60 seconds).
Learn how to get rid of stoop.
On an exhalation incline the head and pull in a stomach. To make 8–10 times. At cervical osteochondrosis, carrying out a training, it is impossible to press the lower jaw to a breast.
From a position of a cat, standing on a plain surface, to pass smoothly into a pose of a dog. For this purpose smoothly straighten a back and lift a basin, straightening at the same time legs. The head looks forward. To record a position and in a couple of minutes and to return to initial situation.
To kneel and raise a breast up, extending a back. Then to deviate back and to reach hands heels.
Whether you know? On an equal basis with a pose of a cat it is exercise it is included in many rehabilitation courses and practices professional athletes. And at full contact fighters the pose of cat surely joins in the program of trainings.
The head should not be thrown back, it is necessary to look up.
To lay down a stomach on a floor, having leaned palms near axillary hollows. To smoothly raise case top, slightly throwing back the head. Pressure is in such a way taken off of the lower part of a spine column.
To sit down on a surface and to bend legs in knees. Calves dispose extremely close to a torso so that feet looked up. In such state it is possible to remain for a long time and to carry out any operations: to look through the TV, to esteem or just to have a rest. Hero — great exercise for a discharge of muscles of a back and removal of fatigue of legs.
Sitting on a floor, to bend down legs and to lower them sideways. To make a breath, and on an exhalation to straighten hands up. Repeat exercise in 20–30 seconds, inclining legs in the opposite direction.
To sit down on a floor in such a way that buttocks touched heels. Having bent down forward, to lay down belly area on knees and to straighten hands.
Performance of a training will require a towel or a special belt for yoga. To sit down on a floor, having straightened legs. To gather deeply air and to raise hands up. On an exhalation to incline a torso forward, trying to reach a stomach to legs. Clasp with a towel feet and carefully pull on themselves. Once again inhale and incline a torso even below.
Also it will be interesting to you to learn what exercises with a fitball for a back it is possible to do.
During the training the neck has to be located at one level. In a final point remain for 30–120 seconds. Fixing is held till that time, the feeling of comfort will not disappear yet. It is possible to return to a former position after easy loading is felt, it is not necessary to suffer from intensive pains.
To begin exactly and to straighten hands over the head. To connect fingers in the lock and to turn out palms outside. To be extended up and to bend serially in one and in the second party.
Lying on a back, to put legs in knees and to press down them to a surface. Hands are given in parallel with a torso. One knee is thrown through another that the position a leg for a leg turned out. Slightly (on several centimeters) to incline hips in one direction, and knees — in another. If achievement of extreme amplitude is felt, it is necessary to stop.
Important! The huge role is played by respiratory process: a breath exhalation 3–4 seconds have to proceed.
After one hand develop so that the palm was turned up and to pull it to the head. In a final position remain for 2–3 seconds and make similar actions in the opposite direction. At occupation one shoulder can rise slightly, and here the head has to lie exactly, it is not necessary to tear off it from a surface.
To lie down on a back and to raise the legs bent in knees up, hands are on a floor palms down. To make a deep breath and to count to the 4th. To smoothly exhale, develop knees sideways and to put them on a surface. To raise an opposite hip up, without raising shoulders from a surface. It is not necessary to hurry, exercise is carried out smoothly. Knees cannot be separated and it is necessary to try to incline them most low. In a final point remain for 30 seconds and come back. Similarly repeat in other party.
Whether you know? The healthy person, bending forward, freely touches toes, and at an inclination in the parties — shins.
In the people this exercise call kalachik. To sit down on a floor, having straightened legs forward and to develop torso top sideways. One leg to bend and throw it for an opposite hip. To fix a state for 20 seconds, having clasped with a hand a side. To make similar actions for other party.
Perfect training for which execution is not obligatory to rise from a chair. To sit down exactly, to level a back and to smoothly rotate a back on each side. When twisting the waist and shoulders move. To fix a state in a terminal point for 15–20 seconds and to return to an initial state. Similarly carry out in other party. It is possible to use chair handles for simplification, having occupied regions both hands.
Hold equal position, placing legs is wider in the parties. Toes have to be developed outside. To tighten a belt, to strain muscles of buttocks and to sit down slowly. Deeply it is not necessary to sit down — hips have to create a parallel to a floor.
To set hands against knees and to raise hips, straining at the same time muscles and holding a back directly. To inhale deeply air and to exhale promptly, having turned a shoulder in one party. In such state to remain for 20–30 seconds and to take an initial position. To make similar actions in other party.
Read in more detail about yoga for a back and a backbone.
To become close to a wall that shovels, the sacrum, heels and the head were pressed to a support. Hands raise palms up and bend in elbows so that brushes appeared at height of shoulders. Smoothly, without taking away the case from a support, pull hands up. Try to pull most strongly (but not to pain). The extension is repeated by 8–12 times.
To rise near a rack (the exercise machine or other similar support can replace it), having developed to it by one shoulder. Other hand to undertake a rack above the head and to set aside a basin towards the raised hand. Thus all party lasts. To repeat actions with other party.
- it is necessary to begin with small razmakh that the gymnastics did not cause traumatizing;
- it is necessary to stretch a spine carefully, without allowing painful feelings and a crunch;
- the clothes have to be spacious and not hold down movements;
- exercises need to be alternated;
- breath at trainings has to be uniform and deep;
- it is better to do physical education in the evening, daily giving to occupations 25–30 minutes.
Important! In the morning muscles did not waken yet and are not ready to loadings. And evening charging will help to take off fatigue and tension.
Drawing a conclusion, it is possible to note that all trainings for an extension of a spine column are quite easy and do not provide special exercise machines. Here the most important — desire to remain healthy. And our available advice will help to be exempted from spine pains and to become more flexible and stronger.