Simple exercises for back muscles at home. Back exercises: strengthening the spine

Developed back muscles form a reference V-shaped silhouette, create a strong frame to stabilize the body and ensure a straight posture. A well-built male back with strong lats, trapezius, large, small round and infraspinatus muscles improves the quality of pulling and pressing.

The training strategy is based on the selection of techniques that increase the mass and width of the back. The upper zone forms a platform for the neck, the "wings" provide balance when working with large weights, the trapezium pulls the shoulder blades to the spine. Properly selected exercises for strengthening the back at home for men, working with shells and changing hand positions help to achieve excellent results. The complex includes 2-3 basic and isolated practices for different zones.

How to build "wings" pull-ups on the horizontal bar

Without work on the crossbar, it is impossible to form a wide back. for the company they pump the chest, stomach, trapezium and biceps.

1. Grab the bar with your palms away from you. The wider they are spaced, the more actively the round muscles work. With a narrow arrangement of brushes, the load is accentuated on the widest.
2. Before pulling up, pause for 3 seconds, allowing the “wings” to stretch.
3. Then reach up until the top of your torso reaches the bar.

If this exercise for the back is easy for men, hang a heavy belt around the waist. Perform gentle lifts until your chin crosses the bar. enough for the result 8-10 times.

Weight training: vertical pull

The main condition for strengthening the broadest is the removal of the elbows to the limit back.

1. Take dumbbells with a moderate weight with a pronated grip, bring them to your hips with bent arms.
2. As you exhale, raise them to the chin until the elbows cross the line of the forearms.
3. Pause and drop your projectiles.

Avoid rocking and inertial movements.

Side feed

This exercise with dumbbells on the back for men is aimed at developing the rear deltoids. Do it with both hands.

1. Place your feet in line with your hips, lean forward slightly.
2. Holding the shells in bent arms, perform a side broach. Due to the shoulder joint, raise your elbows to the maximum height, pull back and concentrate on the sensations in the rear deltas.
3. On an inhale, return to PI.

How to pump up your back with rows to the belt in an incline and with one hand

These 2 adapted techniques give the "wings" width and volume. Classic exercises for the back muscles with dumbbells include beginners and "oldies" in the program for the development of the middle and lower zones. The wide amplitude allows you to maximize the elbows and optimally load the target muscles.

Pulling with two hands to the waist

1. Take a straight position, place your feet at a comfortable distance.
2. Bend at a 45° angle and lower your hands down.
3. With your shoulder blades together, pull the dumbbells up to your waist.

Single limb pull

1. Get into IP: left leg bring forward and shift the weight of the body onto it, put the right one on the toe.
2. Grab a dumbbell left hand, with the opposite hand rest against the edge of the support.
3. Bend the body horizontally to the floor and pull the dumbbell in a vertical plane until the latissimus dorsi contracts.

Hyperextensions for the lower zone

In clubs they are performed on incline bench, at home they use any support for work - a sofa, a couch, a bench on the street.

1. Lie with your chest down so that the pelvis rests on the surface, and the lower part of the body remains free.
2. Ask your partner to hold your feet.
3. Straighten the body until a straight line is formed from head to heels and slowly bend down.

Fitball version

1. Lie on the gymnastic sphere with the upper part of the body, rest your socks on the floor. Press the disc to your chest.
2. As you exhale, bend at the waist up, straining the lumbar region.
3. Hold, then return to the PI.

Rock your back at home with shrugs

Shrugs from a standing position pump the top of the trapezium.

1. Grab the dumbbells and lower them down with your palms facing your torso.
2. On a breath, pull them up with your shoulders, without including the biceps.
3. Pause and repeat the movement.

1. Sit on a chair, put your feet on the floor, bring your shoulder blades together.
2. The effect of the exercise is curled from the even position of the body during work.
3. Lower your dumbbells down and shrug your shoulders.

Reverse shrugs on uneven bars

Often men train their back at home on the uneven bars.

1. Grasp the supports, rise on straight arms with a tension of the trapezium.
2. Hold at the height for 10 seconds and lower your body.
3. Rest for 12 seconds and continue the training cycle.

"Superman"

The technique pumps straightening the spine. To strengthen the extensors of the back, do.

1. Lie on your stomach, stretch your arms in front of you.
2. Type air into your chest and in an instant tear off all 4 limbs from the floor.
3. Shift your center of gravity to your hips and lower back. Freeze for a couple of seconds, as you exhale, take the starting position.

The lumbar spine supports most of the body. Approximately 80% of adults experience low back pain at some point in their lives. Muscle atrophy caused by a sedentary lifestyle is common, especially if you work in an office and lead a relatively sedentary lifestyle. To strengthen your lower back, start with a regular exercise program that consists of strength exercises, stretching and aerobics or exercises for the cardiovascular system.

Steps

Do exercises that strengthen your back

1. Do a bridge with your hips. The hip bridge also helps to strengthen the muscles in the lower back and core that support the spine, leading to a reduced risk of lower back pain. For this exercise, lie on your back with your knees bent and your feet flat on the floor in the same way as in the pelvis crunches.

   • Raise your hips toward the ceiling, keep your knees bent, and engage your core muscles. Stop when your hips are level with your knees so you can draw a straight line (or bridge) from your knees to your shoulders.
   • Hold the position for 5-10 seconds, breathing deeply, then lower yourself to the floor. Do 10 reps.

2. Do the floor swimming exercise. For this exercise, also known as "Superman", you need to lie on the floor, face down, legs extended back, and arms in front above your head.

   • If you are already lying on your back, roll over onto your stomach. Raise your arms above your head and stretch your legs behind you.
   • Raise your legs a few centimeters, and then alternately do swings. You can also lift your left leg and right hand at the same time, then lower them and raise the right leg and left arm.
   • Do 10 to 20 repetitions.

3. Contract your pelvic muscles. This exercise helps strengthen the muscles at the base of the abdomen, as well as the muscles around the lower back. Learning to contract these muscles will help strengthen them so that you are less prone to lower back problems.

   • To perform this exercise, lie on your back with your knees bent and your feet flat on the floor. Your feet should be about hip-width apart.
   • Press the arch of your lower back to the floor and hold for 5-10 seconds, breathing deeply, then lower yourself. Do 10 repetitions of this exercise.

4. Pose of a hunting dog. The hunting dog pose helps to stretch and strengthen the lower back, as well as improve balance. Starting this exercise, get on all fours, knees strictly under the hips, wrists under the shoulders.

   • Stretch your left arm forward and your right leg back, making a straight line from your fingertips to your heel. Keep your back straight, hold for two to three seconds, then return to the starting position and do the same with the other side.
   • Do 10 to 20 repetitions of this exercise on each side. Keep your back straight and still, do not raise your head or heel above your back.

5. Add lunges. Lunges, when performed correctly, are a great exercise to strengthen the lower back. Start by standing with your feet about hip-width apart. Make sure you have several tens of centimeters of space in front of you.

   • Step forward with your right foot, lowering and bending your left knee. A straight line should run from the top of the head to the left knee - do not lean forward towards the right leg. Bend your left knee at a right angle so that the knee is directly above the ankle and the thigh is parallel to the floor.
   • Hold the lunge for a few seconds, then return to the starting position and repeat with your left foot in front. Perform 5 to 10 repetitions on each side.

6. Engage your core muscles by doing a plank. Since the lower back muscles are part of the abdominal muscles of the trunk, it is impossible to strengthen the lower back without paying attention to the core muscles.

   • Lie on your stomach and stretch your legs behind you. Raise yourself on your hands and toes so that a straight line runs from head to toe.
   • If you haven't done a plank before, you can modify the exercise by doing it from your knees and elbows, or your toes and elbows, so that your upper body rests on your forearms instead of your wrists.
   • Side planks work the lateral muscles of the body. Rise up onto your forearm, ankles one on top of the other. Make sure your elbow is directly under your shoulder.

7. Use a fitball to increase the difficulty. A little practice and this exercise will not be so difficult. The fitball adds an element of balance, which forces the muscles to work harder.

   • For example, if you place your feet on a stability ball to do a bridge, then both the exercise and holding the position will become much more difficult.

   Stretch your lower back

   1. "Cat-cow" for warming up. The "cat-cow" exercise is taken from yoga and involves changing the position from "cat" to "cow", while at the same time there is a synchronization of movements and breathing. If you regularly do the "cat and cow", it will make your spine more flexible.

      • To begin, get on all fours with your back straight. Your wrists should be directly under your shoulders and your knees under your hips.
      • As you inhale, lower your belly toward the floor and lift your chest and pelvis toward the ceiling so that your back arches into a cow position.
      • As you exhale, round your back toward the ceiling, tucking your tailbone in and lowering your chin toward the ceiling. chest. Repeat this cycle of breaths 10 to 20 times. Breathe slowly and deeply, inhaling through your nose and exhaling through your mouth.

   2. Increase blood circulation with Sphinx Pose. The Sphinx Pose helps increase blood flow to the lower back, which helps to heal lower back problems and build muscle. To begin, lie on your stomach with your legs extended behind you.

      • Rise on your forearms, elbows directly under your shoulders. Press your feet and palms into the floor, pressing against your pubic bone until you feel that the muscles of the lower back are involved.
      • Hold the position for 1-3 minutes, inhaling deeply through the nose and exhaling through the mouth.

   3. Stretch your hamstrings by doing a downward facing dog. Downward Dog is a classic yoga pose that stretches the entire body and provides mental peace and improved concentration. Stretching the hamstrings, in particular, helps strengthen the lower back.

      • Get on all fours on a karemat, knees strictly under the hips. Wrists can be directly under the shoulders or slightly forward. Focus on your breath, inhaling slowly and deeply through your nose and exhaling through your mouth.
      • As you exhale, lift your hips toward the ceiling, extending your arms in front of you until your body is in an inverted "V" shape. The shoulders are rounded, the neck is relaxed.
      • Inhaling, stretch your hips even higher towards the ceiling, transferring the weight from your wrists to your hands. On your next exhalation, focus on your legs, reaching down towards your heels to stretch your hamstrings. Stay in this pose for 10-20 breaths, then get down on all fours again.

   4. Do a knee twist. Twisting your knees effectively stretches and strengthens your entire core and lower back, while twisting motions activate and strengthen your spine. First, lie on your back on a karemat, straighten your legs.

      • Extend your arms away from your shoulders so that your body forms a "T" on the floor. Then bend your knees towards your chest.
      • As you exhale, lower your knees to the right to the floor, your shoulders should be pressed against the karemat, that is, you are twisting from the waist.
      • Inhale and bring your legs back to center, then on the next exhale, lower your knees to the left. Repeat 5-10 times on each side.

   5. Lie down in child's position. Child's Pose is a classic yoga pose at the end of class, which also gives good stretch for the waist. You can take this position from all fours - just lower your hips back and put your torso on your hips, stretching your arms in front of you.

      • If you are flexible enough, you can put your forehead on the mat. But do not bend over the line that is comfortable for you.
      • You may find this position more comfortable if you open your knees slightly.
      • Since the child's pose is meant for relaxation, you can lie down for as long as you like while breathing deeply.

   Do aerobic exercise

   1. Go for walks regularly. Walking is an easy and inexpensive way to get active. Short walks of 15-20 minutes most days of the week will help strengthen both the lower back and the body as a whole.

      • Try going for a walk with a friend, as you motivate yourself, and walks will become more enjoyable. If you're walking alone, you can listen to music, a podcast, or an audiobook.

   2. Ride your bike. If you have such severe lower back pain that you find it easier to sit than stand, cycling will become good option cardiovascular training. An indoor exercise bike would be a better option than riding on bumpy, uneven terrain.

      • Cycling has less impact on the joints, strengthens the legs, hips, lower back, and at the same time is a good cardiovascular workout.
   3. • Swimming provides little exercise and the water holds you up, making it a great activity if you have joint problems or are overweight.
      • If swimming is new to you, start slowly with 10-minute swims. Every week or so, increase your time in the water by five minutes each time until you swim for half an hour each session.
      • If swimming isn't your thing, walking or jogging in water provides some resistance, which helps strengthen your legs and lower back without having to worry about breathing.

   4. Buy a pedometer. During the day, you should try to walk at least 10,000 steps. A belt-attached pedometer measures your steps for you. Some models also connect to the internet and have apps that let you track your progress over time.

      • Choose an easy-to-use pedometer that will help you reach your goals. You can purchase a very simple model or one with many additional features.
      • If being active is new to you, set small goals for yourself first and work towards your 10,000 step goal. Incorporate walking breaks into your routine, such as parking farther away from the entrance when shopping or taking the stairs instead of using the elevator.

   5. Maintain an active lifestyle. Sitting for long periods of time can lead to atrophy of the lower back muscles. Preventing this is easy - get up and walk around every 30 minutes or so. If possible, try to reduce total the hours you spend sitting.

      • For example, if you sit most of the time at work, try doing something while standing when you get home, instead of slumping on the couch and watching TV.
      • You can also purchase (or have your boss do) a standing desk so you can stand for a period of time during your work day.

   Warnings

   • If you are already experiencing lower back pain, check with your doctor before starting any back strengthening exercises. A physical therapist may prescribe specific exercises for you to reduce pain without making your injury or disease worse.

The role of the spine in the body is great, it cannot be overestimated. It is the support for the skeleton. Internal organs are attached to it, and the spine protects them from damage. He is the main organ that provides movement. To deal with everyone complex functions, the spine must be strong, flexible, elastic. Properly selected exercises to strengthen the spine allow you to keep it healthy and strong for a long time.

Diseases and injuries

AT modern world, where half of the population performs work while sitting, the spine does not have enough daily load. The muscles holding the spine weaken. The vertebrae come together and put pressure on the discs, protrusions, hernias are formed. Overloading the spine is also harmful, again the discs suffer.

Sedentary work, classes at school lead to the appearance of incorrect posture. Physiological curvature of the spine changes in the direction of increase or decrease, the following pathologies occur:

• kyphosis,
• lordosis,
• scoliosis,
• flat back.

Libra tells you your body needs help

Another problem of the spine is obesity. And here hypodynamia is of considerable importance. A person consumes more calories than they expend. Excess weight affects the spine no less than the transfer of constant weights. Weakened muscles are simply not able to hold the spinal column in the desired position.

If the spine is in good shape, you need to deal with disease prevention. When preventive measures are late, it is necessary to select and master sets of exercises to strengthen the spine. They can be divided into the following groups:

• developing the flexibility of the spine;
• restoring posture;
• relieving pain;
• strengthening back muscles.

Separate exercises for the neck, lower back, shoulder girdle, and thoracic back have been developed at the place of localization.

Lessons

Walking is the best exercise for the spine. Engaged large group muscles, the respiratory system is activated, weight is normalized. The distance needs to be gradually increased. Over time, you can freely, without fatigue, walk several kilometers.

The Twister simulator strengthens the back corset

How to strengthen the spine? Systematically. It is believed that in order to maintain good physical shape, a person must walk for at least an hour and a half every day. The pace is chosen with the obligatory consideration of the person's age, state of health, fitness of the body.

It is not always possible to walk every day in the square, park, pine forest. Breathing dusty, gassed air along the roads is also harmful. For this case, there are gyms, home treadmills. The TWISTER simulator (cardio simulator) in combination with walking involves all parts of the spine. The beginning of any recreational activities was and remains the usual morning exercises, in extreme cases, a small warm-up.

Development of flexibility

Before class, try to take a simple flexibility test. It will also be the first exercise for developing flexibility. You need to stand straight, legs together. Without bending your knees, reach the floor with your palms. It didn’t work out, which means that the spine needs training. For the next set of exercises you will need a chair.

1. You need to sit on the edge of the chair, unlocking your hands. Put your legs forward and spread a little wider than your shoulders. Without bending your legs, lift your buttocks off the chair and bend back. Return to starting position.
2. Moving away from the chair to the length of outstretched arms, turn to face him. Rest your hands on the edge, legs apart as wide as possible. Get on your knees in this position, go back.
3. Stand sideways to a chair. Place the extended toe of the foot on the seat of the chair. Hands lie on the belt. Try doing squats with one leg on the floor.

Breathing during exercise is voluntary. It is not easy to perform the exercise without preparation. So start with as many reps as you can. Gradually increase the number of repetitions.

Relief of lower back pain

Osteochondrosis is the main cause of problems with the spine. The disease overtakes young, old people and even children. It begins gradually, imperceptibly, makes itself felt with intense pain. Excruciating pains are relieved by stretching the spine exercises.

Exercise for the treatment of intervertebral hernia of the lower back

1. This exercise is more suitable for the lumbar region. It is performed lying on your back. The body is relaxed, the legs are bent at the knees. The arms are extended along the body. Tear off your hips and buttocks from the floor, lift them above your stomach and stay in this position for as long as possible. Slowly lower yourself as you exhale. Strengthens the buttocks, muscle corset of the lower back, abdomen and thighs.
2. The position is the same. Stretch your legs, try to press your lower back to the floor. Straining the buttocks, at the same time put straight arms behind the head, and bend the legs at the knees. In this case, you need to try to stretch the spine. Stretching, straighten your legs, hands remain behind your head. Stay in this position until fatigue appears.
3. Turn on your stomach, stretch your arms along the body. Tighten the buttocks, while inhaling, raise the outstretched legs simultaneously with the upper body. The head should not be raised above the legs. The spine is stretched evenly along its entire length.

Neck exercises

The cervical spine in terms of the frequency of diseases is in second place after the lower back. This is due to the fact that people often have to work, practice with their heads bowed. Neck muscles long time are in a forced tense position, spasm and weaken. The following simple complex is recommended as strengthening exercises for the neck.

4 positions of gymnastics for cervical

1. Lie down straight, stretch your arms and legs, relax. Raise the torso and legs to a height of 10 - 15 cm. You will immediately feel a strong tension in the muscles of the cervical spine. Stay in this position for 5 - 7 seconds. Repeat 4-5 times.
2. Interlock your fingers, put them behind your head. Grasp the lower part of the neck with your hands. For a few seconds, press your head on your hands, and your hands on your head. Exercise can be repeated several times a day during work, study. With constant exercise, the muscles of the cervical region quickly strengthen. Pressing counter movements of the head are made alternately on the palms of the hands, attached to the forehead, the sides of the head above the ear.

Shoulder girdle

The vertebrae of the shoulder girdle is part of the thoracic spine. Differ in high mobility. With age, with a sedentary, sedentary lifestyle, the shoulders stoop, the back hunches. You can reduce or eliminate constant muscle stiffness with the help of simple, short exercises. Exercises to strengthen the spine begin at a calm, measured pace. The load increases consistently and gradually.

Roller skating strengthens the muscles of the shoulder girdle

1. Prepare a tight roll. A piece of stick covered with a thick cloth may come up. Lie on the floor, put the roller under your back, put pressure on it and gently roll it to your neck and back.
2. Stretch out straight arms in front of you, clasp them in a “lock” with palms outward. Take a deep breath. When exhaling, raise your arms up, stretching your hands and fingers. Repeat the exercise, clasping your fingers inward.
3. Bend the right arm at the elbow and bring it behind the back from below from the side of the lower back. Bring the bent left arm behind the back from above from the side of the shoulder. Try to join hands or reach fingers of the other hand with one hand. Repeat the exercise by changing hands.
4. Gymnastics is performed on all fours. You need to bend your back as far as possible. Hold for 5-7 seconds, head straight. The same can be done by turning over on the stomach, leaning on the floor with outstretched arms.

Eastern wellness

Ancient oriental medicine owns many healing techniques to strengthen the spine. Yoga is part of ancient Indian medicine. The peculiarity of the exercises is the prolonged fixation of postures - asanas. Classes are held three hours after eating with an empty bladder and empty intestines.

Exercise "Hare" for healing the spine

The following set of exercises to strengthen the spine involves all parts of the spinal column and helps to strengthen the muscular corset.

1. Sit on your heels, put your hands on your knees, keep your back straight, relax your body. Slowly bend down, remaining seated, and try to touch the rug with your forehead.
2. Sit straight, stretch your legs, an angle of 90 degrees is formed between the legs and the back. When exhaling, pull the legs bent at the knees to the chest and stretch the arms forward. When inhaling, lean back, raising your legs half a meter (may be a little less). Do 3 - 5 repetitions.
3. Lie on your back, while inhaling, calmly raise both legs up and support the body with your hands. The weight of the body rests on the shoulders, elbows and head. Stay in this position for as long as you can, breathing freely. Repeat the exercise, the number of repetitions should increase and take up to 10 minutes.

The spine inevitably ages, and it is impossible to stop this process. But a person is able to influence the time of development of degenerative-dystrophic changes. Little is required - to perform health-improving gymnastic exercises as often as possible.

Many do not even think about how important it is to maintain their own body and constantly monitor the work of all internal organs and systems. To do this, you need to familiarize yourself with the structure of the spine in more detail. It consists of 24 vertebral bones, which are mobile precisely due to the fact that there are pad discs between them. It is these discs that are the first to take a hit, as they act as shock absorbers.

The vertebrae and discs are held together by muscles, responsible to keep your back straight. In the event that one of these elements fails (for example, an injury or damage has been received), a feeling of pain appears. Back pain can be a problem from time to time. If the back is in perfect order, unpleasant sensations and feelings of discomfort do not appear.

Regular exercise to strengthen the back muscles is the most important point in maintaining the tone of the muscle corset. To do this, you need to constantly play sports, which will help you forget about the pain in the back, while there is a significant improvement in overall well-being. These exercises help to get rid of stoop and sagging abdomen.

To strengthen the muscles of the back, the following rules must be observed:

• strength exercises are performed in several approaches;
• exercises aimed at stretching the muscle corset are performed as slowly as possible;
• important aerobic exercise, during which all muscle groups work.

During the exercise, there should not be a feeling of discomfort - this primarily applies to strength training. First, stretching is performed, after which the main block comes, it is necessary to monitor proper breathing. At the moment when the muscles are tense, exhalation is done, during relaxation - inhalation. At first it will be quite difficult, but soon you will not have to monitor your breathing.

Exercises to strengthen the muscles of the back

Due to the busy work schedule, there is not always the opportunity and free time to visit the gym several times a week. But at the same time, everyone will be able to find 15 minutes to complete simple exercises, which will not only strengthen the muscles of the back, but also get rid of pain.

Exercise for the spine

1. This is an easy-to-perform exercise designed specifically to strengthen the back muscles.
2. You need to lie on a yoga mat, legs are bent, feet are tightly pressed and placed hip-width apart, hands are located along the body.
3. The muscles of the buttocks are tensed as much as possible, after which the pelvis slowly comes off the floor, and the hips rise up.
4. It is necessary to ensure that a straight line forms between the knees and shoulders.
5. Hold the position for 5 seconds, then return to the starting position.
6. Do the exercise 10 times.

If desired, the exercise can be made a little more difficult if you stretch your leg and pull the toe during the lift. Alternately change legs, thanks to which the gluteal muscles are trained much more intensively.

side plank

1. This exercise is performed on a gymnastic mat in a prone position.
2. To make the exercise easy, you need to lie on your side and stretch your body into a string.
3. The emphasis is on the elbow. The abdominal muscles should tighten, while you need to smoothly tear off the hips from the floor.
4. It is necessary to constantly ensure that the spine and neck create one line.
5. For the first time, it will be enough to hold out for 20 seconds, after which the time gradually increases.
6. First, the bar is made for the left side, then for the right.

After being mastered basic exercise need to make the task more difficult. For example, when performing a side plank, the leg is lifted up. In this position, you need to linger for 5 seconds, then return to the starting position. It is important to do the exercise slowly. Don't forget to watch your breath.

Simple exercise

1. Get on all fours with your knees hip-width apart.
2. It is important to fix the hips and back in this position, the abdominal muscles are as tense as possible.
3. While in this position, the left arm is extended forward and the right leg is straightened.
4. You need to stay in this position for 5 seconds, then return to the starting position.
5. The exercise is repeated for the right arm and left leg.
6. For each arm and leg, 6 repetitions are performed.

Over time, when the exercise will be easy to perform, you can complicate it a little - you need to learn how to keep your balance for at least 15 seconds, which puts a lot of stress on the muscles.

Lunges to strengthen back muscles

1. At the end of the mini-exercises, it is recommended to perform such a simple and effective exercise as lunges.
2. You need to walk so that your back always remains perfectly straight.
3. The leg is bent at a right angle, the thigh is parallel to the support.
4. Lunge forward - 10 repetitions for each leg.
5. During the exercise, it is necessary to strain the muscles as much as possible.

To complete this set of exercises, it is enough to devote only 20 minutes to training every day. Also, the complex can be performed every other day, thanks to which the back muscles are effectively strengthened and unpleasant pain sensations are eliminated.

In order to not only strengthen the back muscles, but also acquire a beautiful posture, it is recommended to perform special exercises.

yoga snake pose

1. This is a very simple exercise, the main thing is to strictly adhere to the technique of its implementation.
2. You need to lie on your stomach, legs brought together.
3. The upper body comes off the floor, the emphasis is on the hands.
4. The back bends as much as possible, and all muscle groups are stretched.

Twisting lying on your back

1. You can perform this exercise immediately after waking up in bed.
2. The main thing is that all movements should be smooth and without sudden jerks.
3. This is the most effective exercise recommended by chiropractors.
4. No effort is required, as long as the shoulders remain firmly pressed to the floor.
5. So, you need to lie on your back, after which the torso is rotated. We must try to touch the knee to the opposite side.
6. Then the exercise is repeated for the second side.

Baby pose

1. This exercise helps relieve stress from the lumbar region.
2. Sit on your knees, pull your legs to your stomach and fix them with your hands.
3. Stay in this position for 10 seconds, then relax.

Stool exercise

1. This exercise helps relieve stress from the muscles of the legs and back.
2. You need to put a chair, lie on the floor.
3. Place your feet on a chair so that your knees form a right angle.
4. Stay in this position for a while until the pain subsides.

Stretching on the floor or fitball

Stretching can be done independently at home or using a special simulator in the gym:

1. We need a speech on the floor, on the back.
2. Hands are placed on the back of the head.
3. The legs are brought together.
4. Alternately or simultaneously lift your legs and upper body off the floor.

How to strengthen back muscles at home - useful tips

1. You should always try to keep your back perfectly straight.
2. Sitting at the table, make sure that the elbows do not hang down, the back remains straight.
3. If you have to sit for a long time during the day, it is recommended to take a short break every half hour - get up, stretch your muscles a little, squat or just walk around.
4. Going on a long journey, you need to take a special seat and pillow. Relatively recently, special back pillows have gone on sale, which perfectly support the spine and relieve stress from it.
5. If you have to constantly wear a backpack, you should opt for lightweight models with a rigid back. The backpack must be fixed on the back and not loaded too much.
6. Correctly lift heavy things - the legs are placed shoulder-width apart, the weight is taken with both hands, half-squat and we carry only in front of us.
7. Sleep should be comfortable. For a bed, it is better to choose a hard mattress and a special orthopedic pillow. It is better to refuse to sleep on soft corners and folding sofas, as this furniture is not intended for sleeping.
8. Several times a week it is useful to do special exercises aimed at strengthening the muscles of the back.
9. It is necessary to perform all the exercises correctly and do not forget about the benefits of breathing exercises.

The above exercises help to train all systems and organs of the body, increase metabolism and metabolism, give a feeling of joy and strength. Also, aerobic exercises allow you to get rid of existing body fat and normalize the work of the whole organism.

Neglect of health in youth can hurt in the future. Therefore, it is worth protecting yourself from possible problems and monitoring your posture, as well as forming a muscular corset that would support the spine in the correct condition.

Already by the age of 30, many people find discomfort and pain in the spine, due to coarseness and stiffness of the muscles. If nothing is done, then the muscles that have lost their flexibility will become fertile ground for the development of formidable diseases.

In this article, we will look at simple effective exercises to stretch and strengthen the back muscles at home, and at the end of the article you can watch a video about these exercises.

Before starting homework

If health concerns nevertheless pushed you to action, then first of all consult with a trainer or doctor about upcoming workouts.

And it doesn't matter which technique you choose: Always keep your lower back naturally straight.

And the last instruction: be sure to warm up beforehand. The back requires a delicate approach, so always prepare this part of the body for physical work.

A very simple and convenient way to strengthen your back and shape correct posture in just 10 minutes a day:

Warm up

By completing all the steps below, you will protect yourself from potential injuries and other troubles:

1. Holding the hands on the shoulders, we perform forward and backward rotations 10 times.
2. Hands on the waist. We make alternate inclinations, throwing up a hand opposite to the direction of the bodily fold.
3. Being in the same position, we make cyclic movements of the pelvis clockwise and counterclockwise.
4. Raise each leg and rotate the foot to both sides.
5. Bend your raised leg and rotate your lower leg. Change legs.
6. Light jumps, as if you are doing with a skipping rope. One minute of jumping will be enough.

How to maintain a healthy posture for children

Even if all examinations did not reveal problems with the spine in the child, it is better to stop the possibility of their occurrence now. Moreover, it does not require much effort:

• We stand straight, hands on the belt. On inspiration, the elbows are reduced back to the contact of the shoulder blades. On exhalation, we return to the starting position. We repeat up to 5 times.
• We spread our arms to the sides and rotate them in reverse side up to 10 repetitions.
• Hands on the shoulders, legs wider than shoulders. Inhaling, we lean forward, while exhaling we straighten up. We keep our back straight.
• Clasping your hands behind your back, do up to 6 tilts to the sides.
• Holding a stick for weighting, we bend over half right angle. 5 repetitions.
• Lying on your back, alternately raise your legs. 3 - 4 times.
• Lying on the stomach, we inhale and raise the body, exhaling we relax. We keep our hands on the waist.
• We perform jumps up, interspersed with walking.
• In conclusion, we raise our arms extended to a height in a standing position. Exhale - spread to the maximum width, inhale - connect.

How to train back for girls at home

Now we will pay attention to how to build back muscles for women. You can give the back a light aesthetic relief and make the figure feminine with the help of a simple complex.

We start with torso tilts: legs together, arms parallel to the body. We repeat 5 - 8 times. To increase the productivity of work, we arm ourselves with dumbbells. This exercise helps to pump up the muscles of the back and lose weight in the waist.

Then we kneel down, and bring our hands to our shoulders. Pull up the press. Stretching the right hand up, take the left back. We change hands.

For the next exercise, you will need dumbbells. Taking one in hand, we raise the shells and spread them at the level of the shoulder girdle. We bend our arms so that the elbows rush to the body and try to bring the shoulder blades together. The lesson involves from 2 to 3 dozen repetitions.

The last stage requires the presence of a chair. We stand facing the back and lean on it with straight arms, and place our legs at some distance. Then slowly bend, lowering the pelvis down, and return to the starting position. We repeat up to 8 times.

To eliminate pain in the muscles, it is worth taking a warm shower.

Another series of effective and simple exercises:

Watch the video of a 3-minute, but very effective exercise.

Stretching of the spinal column

Any exercises are preceded by actions that would bring the vertebral links to a safe position.

This avoids possible nerve pinching and other undesirable consequences.

• Get into the habit of doing the following immediately after waking up. Lie on your stomach with your palms at chest level. Stretch your pelvis back as far as possible. At the same time, a characteristic sensation of positive displacement of the vertebrae is observed. Do the exercise 6-9 times.
• Bending your knees, try to touch them with your forehead. This will relieve back tension.
• Standing with your back from the wall at a distance of half a step, raise your hands up and look at your palms. This will stretch each vertebra evenly. Next, lightly lean your hands on the wall, press your chest and chin against the wall. You will feel how the vertebral segments move away from each other. If you do not feel anything, then stand further from the support and do the same. Having reached the optimal posture, fix it and turn your head to the right and left, touching the vertical surface with the corresponding cheek.
• Stretch your shoulder girdle. To do this, press your left side and hand against the wall. And pull the last one along the wall behind your back. Slowly turn in the direction of the outstretched limb and hold in this position for a while. The technique is repeated for both sides.
• Hang for a couple of minutes and focus on relaxing your back so that the vertebrae are properly stretched.
• From a sitting position, lower your head between your knees and put your hands under them. Grabbing the back of your head, stretch your shoulder blades towards the ceiling.

The complex ends with a slight pull-up on the horizontal bar, bending the legs and bending the back back. During the final stage, take your time and do not strain, but direct your attention to the spinal muscles.

Exercises to correct scoliosis and strengthen posture

How often can you see beautiful girl, which spoils her stooped back. The best solution is to prevent the problem even in early age by teaching yourself to keep your back straight.

However, severe scoliosis can be corrected with the help of special classes. And exercises for a sore back without a doctor's prescription are highly discouraged. Otherwise, such therapeutic therapy will not give the desired result or even worsen the condition of the spine.

• Straighten your back, spread your feet shoulder-width apart. Repeat alternating back and forth bends, trying to reach the maximum amplitude. Do not overdo it: move slowly and follow the sensations.
• Swimming is a popular way to strengthen the muscular corset of the back.. For these purposes, it is not necessary to visit the pool, because you can simulate the movements of a swimmer. Standing straight, depict some kind of swimming technique: frog-like, breaststroke, etc. Try to keep your back straight.
• Take a straight position with your feet shoulder-width apart and raise your hands, closed in a lock, above your head. Slowly bend to the sides for 10 repetitions.
• Having taken the pose of a four-legged animal, reproduce the “cat” exercise. First bend, and then hunch over, after which do another 9-14 times.

A positive effect will manifest itself only with the daily implementation of techniques.

Having corrected your posture, you need to provide it with reliable support. Otherwise, the achieved shape of the spine will quickly return to a painful position.

The described complex is practiced both for the treatment of scoliosis and to achieve the desired muscle tone.

Working out with dumbbells

We lie down on our stomach and stretch our arms with dumbbells along the body. We tear them off the floor and start them back. The legs are also raised slightly. We do up to 15 repetitions.

We strengthen the area between the shoulder blades. Standing straight, we tilt the body parallel to the floor, and bend the lowered arms at the elbow. We raise the dumbbells to the sides.

We accept the position described above, but one knee and hand should rest on the bench. A projectile is placed in the other palm, which must be pulled to the shoulder without taking the elbow away from the body.

Then we stand up straight, and raise the dumbbells with shoulder movements. At the same time, the arms are relaxed, and only the neck and back are used.

If you have a fitball, then place the ball near the wall and lie on it with your stomach so that your feet rest on a vertical plane. Bending and unbending, watch the lower back muscles: they should not rest. This method also trains the buttocks and back of the thighs.

We use the bar

Observe progressive weight gain. To warm up, hang on the bar, and then squat.

We stand up straight, slightly bend the limbs at the knee joints. We raise the projectile to the stomach, reducing the shoulder blades, and then slowly lower it. The first approach - 10 times, then - 15 each.

The next exercise is the deadlift. We start from a standing position with a barbell in our hands. With a straight back, slowly lower the body to a position parallel to the ground and straighten up again.

Leaning forward. We place the projectile on the shoulders, fixing it with our hands. Keep your back straight and bend down. The angle of inclination is limited to a position in which you feel a significant rounding of the lower back.

What to avoid when exercising with weight

Do not pull the bar using the momentum of the initial jerk. In this case, the back is practically excluded from the working group, and only the biceps and shoulders experience the load. It is necessary to carefully control the movement of the projectile.

Do not forget about the shoulder girdle when pulling the barbell. When the arms are extended, do not let them relax at the extreme point of the amplitude. Shoulders and back should be under constant light stress. Make sure that the shoulder joint does not fall out of work, otherwise you may be seriously injured.

Under no circumstances should you let your lower back rest. If the tense back muscles take on a semicircular shape, then the risk of injuring yourself will increase.

Action Exercises

Achieving outstanding back musculature is based on three pillars: deadlift, pull to the belt and, of course, pull-ups.