Exercises to straighten the spine
Content:
- Exercises to strengthen the back, abdominal and pectoral muscles
- Stretching your back muscles
- Slouching Exercises
- Exercises for a beautiful posture
- Exercise video
A straight back, a slightly raised chin, straightened shoulders, a relaxed gait - and now we have a completely different person in front of us. Everyone knows that good posture works wonders. And if you walk hunched over and bowed your head, then even a bright appearance and a beautiful figure will not save the situation.
Now, when most people have to spend 6-8 hours a day at the computer, the issue of maintaining a healthy posture is very relevant. The smartest decision is to see a qualified orthopedic surgeon to examine your spine and give clear recommendations on how to straighten and strengthen it. And today we will bring to your attention universal exercises that will definitely not do harm and will help transform your posture.
Exercises to strengthen the back, abdominal and pectoral muscles
An effective, proud posture depends not only on the condition of the spine and the surrounding muscle tissues. Your chest and belly also take an active part in the formation of a beautiful silhouette. Try the following set of exercises regularly to tone your chest, abs and back muscles easily:
- The first exercise combines elements of yoga and breathing exercises. Starting position: standing, legs together, arms lowered along the body. Take a deep breath. Slowly raise your hands in front of you all the way up, and at this time exhale. Then, while inhaling, bend back as far as you can. As you exhale, bend forward, completely relax and try to touch the floor with your fingertips. Repeat the entire cycle at least five times;
- The second exercise trains your back and abdominal muscles. Starting position: standing on all fours, the head looks straight ahead. As you exhale, "stick" your stomach to the spine and bend as much as possible in the back, and while inhaling, return to the starting position. Repeat the exercise at least seven times;
- The third exercise connects the pectoral muscles and shoulders to the warm-up. Starting position: lying on your stomach, legs together, arms extended along the body. While inhaling, simultaneously tear off the shoulder girdle and legs from the floor, and lift them as high as possible, flexing in the back with all your might. As you exhale, stretch out again on the mat and relax. Repeat five to seven times;
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The fourth exercise gives the maximum load to the lower back. Starting position: lying on your stomach, legs together, palms rest on the floor. As you inhale, raise your arms and bend back as much as possible. Only the belly, hips and legs should be pressed to the floor. As you exhale, relax and lie back on the mat. Repeat this exercise five to seven times;
- The fifth exercise allows you to connect the oblique abdominal muscles to the workout. Starting position: sitting on the floor, left leg bent under itself. Place your right leg behind the knee of your left leg, leaning back. Grasp the toes of your right foot with your left hand, and put your right hand behind your back and press it to your lower back. Try to hold in this position for at least one minute, breathing slowly. Then change sides and repeat.
Stretching your back muscles
You can only keep your back in the correct position if you have firm, elastic muscles. How to achieve elasticity? Stretching exercises are needed. To do them correctly, you need an assistant. Get a friend or family member into the class, then switch places:
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Stand facing each other at arm's length. Put your palms on the waist of the assistant, and let him put his own on your shoulder blades. As you exhale, make three energetic, springy forward bends without dropping your chin. The assistant should apply light pressure to your shoulder blades. As you inhale, return to a standing upright position. Repeat these steps ten times;
- Move a little back from the assistant, lower your arms along the body, and spread your legs shoulder-width apart. Take a deep breath. Then, as you exhale, bend forward as low as possible, and let your partner help you bend over, lightly pressing the palms on your shoulder blades. Repeat the exercise ten times;
- Turn your backs to each other and come closer. Raise your arms straight up and have a helper hold your forearms. As you exhale, try to sit down as low as possible, keeping your back straight and not dropping your chin. While inhaling, stand up to full height again. Repeat these steps ten times;
- Lie facedown on the floor and extend your relaxed arms in front of you. Let your partner stand in front of you, take you by the wrists and easily lift you off the floor. Keep your hips and legs flat on the floor. The rise is carried out on exhalation, and the lowering to the starting position is on inhalation. Repeat the exercise at least ten times;
- Roll over onto your left side and extend your left arm in front of you. Bend your right leg and press the back of your foot against the lower leg of your left leg. Your assistant should sit on their knees behind your back, with one hand on your hip and the other on your shoulder. As you exhale, let your partner pull your right shoulder towards him while pushing your hip away from him. As you inhale, return to the starting position. After ten sets, roll over to the other side and repeat the cycle.
Slouching Exercises
It is very difficult to unlearn the habit of walking hunched over and looking at the floor. You have to control yourself all the time and straighten your shoulders as soon as you catch yourself on a stoop. To keep in this position it was easier, you can regularly perform two simple exercises recommended by pediatricians for all stooped children:
- Stand up straight, lower your arms along your body, and spread your legs slightly apart. As you inhale, bend your arms and lift your elbows straight up until they form a line with your shoulders. As you exhale, pull your elbows back as far as possible so that the shoulder blades touch. Repeat five to ten times;
- Place a small object, such as a ball, in your right hand. Standing straight, place your right hand behind your back from above, and your left from underneath. With your fingers meeting in the area of the shoulder blades, try to pass the ball to your left hand. Do this exercise at least ten times, constantly changing hands.
Exercises for a beautiful posture
A stooped back begins with the habit of walking with your head down. Following the muscles of the neck, the shoulders relax, and the whole figure becomes hunched over. To avoid this, you should try to always keep your head straight and your chin slightly raised. You can accustom yourself to the correct position of the head with the help of exercises with a bag:
- Fill a thick canvas bag with sand or ordinary table salt to make a weight of 200-300 grams;
- Build a small "obstacle course" in the room of chairs or bookstores that you will need to carefully walk around;
- Press your back against the wall and put the bag on top of your head;
- Walk slowly to the opposite end of the room, along the way bypassing your impromptu maze and trying not to drop the bag;
- When you reach the goal, sit by the wall in Turkish style. Then get on your knees, and only then rise to your full height;
- Walk up to a small dais (stool, ottoman, low couch), climb up on it, and then go back down, still holding the pouch on your head. This part of the exercise is best repeated ten to twenty times.
Exercise video:
Author of the article: Kaplan Alexander Sergeevich | Orthopedist
Education: diploma in the specialty "General Medicine" received in 2009 at the Medical Academy. I. M. Sechenov. In 2012 completed postgraduate studies in Traumatology and Orthopedics at the City Clinical Hospital named after Botkin at the Department of Traumatology, Orthopedics and Disaster Surgery.
