In today’s world, many people spend most of their time sitting at their desk or computer. But physical exercises are extremely important for a person’s well-being. A sedentary lifestyle leads to physical inactivity, squatting, back pain, osteochondrosis and scoliosis.
How to maintain health and strengthen the spine? In this article you will find a series of exercises to strengthen the muscles, with which not only will strengthen your back, but also get rid of back pain.
What you need to know before training.
The muscles of the back were flexible, strong and even back, you need to do exercises to strengthen the spine. Stretching and arching your back in a kneeling position is very simple, but effective.
They allow you to stretch the spine, train the muscles of the back to support the spine.
Before starting physical exercises to strengthen your back, pay attention to the following:
- you have to do every day for 10-15 minutes,
- start training with the load,
- Do not make sudden movements, try to do everything smoothly, so as not to tear your back,
- If you have back pain, take a break in training and reduce the load.
- Stop training when you exacerbate spine diseases, check with your doctor.
Follow these simple rules and protect your spine from excessive loads. Exercise will only bring you joy, and your muscles will become strong and flexible.
Where to start
Before starting any exercise to strengthen your back, you should do light exercises to warm up the muscles and prepare for the loads of power.
Then, simple exercise to warm up before exercising:
- Stand with your hands on your belt, with your feet shoulder-width apart.
- Breathe deeply with your nose and exhale slowly with your mouth. Adjust your breathing to be uniform.
- Bend your head to the right, to the left, forward, backward.
- Perform circular movements of rotation of the head clockwise and counterclockwise.
- Place your hands in the lock and pull up as high as possible, stand in this position for 10 seconds. Then pull forward and wait another 5 seconds.
- Put your hands on the belt, make the body lean to the right, to the left.
- Approach, trying to put your fingers on the ground, stand in this position for 10 seconds.
- Take a few steps instead, raising your knees up.
Now you are ready to do exercises to strengthen your back. The most effective of them are:
These exercises affect not only the back, but also other muscles, strengthen the abdominals, train the legs.
Let’s take a closer look at each view. Bicycle and scissors exercises are familiar to everyone from childhood. This is a fairly simple exercise, which represents the movement of your feet on your back.
In the first case, you should raise your legs, bend them on your knees and make movements with your legs, as if you were pedaling.
Try as much as possible to stretch the leg and stretch the knee. Lift your legs up, turn the imaginary pedals for 1-2 minutes, then lower them as low as possible, but do not hit the floor.
Repeat the movement again for 1-2 minutes.
Scissors are movements to train the press, legs and back. Lying on your back, lift your legs.
The closer your legs are to the floor, the greater the load on the press and back. Cross your legs and separate them as much as you can, as if you were cutting paper.
Repeat the movement at least 10 times.
One of the best exercises to strengthen the back is the plank. With external simplicity, this is a fairly difficult exercise in which all the muscles are involved. The table helps strengthen not only the back, but also the abdominals, arms and legs.
To do this simple exercise that does not require movement, lie down on the mat, squeeze your hands in fists, leaning on your forearms and toes, stretch your body as if you were hanging on the floor. In this position it is necessary to stay as long as possible.
1-2 minutes is enough to start.
If the table is a universal exercise for all muscle groups, hyperextension is the maximum load on the back, mainly in the lower back. Most of the time for this exercise, use a special simulator, the so-called Roman chair, but you can perform exercises and at home, without simulators. The advantages of this training method is that it is recommended for people with zero training level, weak muscles.
When hyperextension reduces the risk of injury to the spine. There are two types of simulators for hyperextension: in the first bank it is at an angle of 90 degrees, in the second – 45 degrees.
To perform workouts at home, you can use a regular bench or chair. To achieve the maximum effect of training, it is important to lie down correctly.
Make sure your stomach does not rest on the edge of the bench, legs and thighs must be lying down and the upper half of the body to hang.
Another interesting and useful way to strengthen your back is to exercise on the fitball. You can lie on your stomach, sit down, exercise on the ball, support it or swing it, there are many options.
Such exercises help relieve tired back, gently tone muscles.
Pulling the cross bar is an effective way to strengthen not only the arms, but also the back. During the work of stretching all the muscles, the body is under great stress.
Try increasing the number of dominated each time, do it gradually, do not play a hero.
The weights help to develop the muscles not only of the hands, but also of the upper part of the back. Take the weights in your hands, put your hands close to your chest, spread it out to the sides. Repeat as many times as you can without stress.
Gradually increase the number of movements. For women, this exercise helps to tighten the chest muscles.
Lifting the bar is a strength training that should not be taken by an unprepared person. If you have back pain or diseases of the spine, you should refuse such exercises or consult a coach.
A healthy person can lift the bar after preheating the muscles.
Running is a universal remedy to strengthen the whole body, elevating and calming the soul. Be sure to include jogging in your workout.
Regularly doing exercises to strengthen the muscles of the back, you protect yourself from the curvature of the spine, it will become stronger and stronger.