Stretching the back treats and prevents diseases of the musculoskeletal system. Performing exercises to stretch the spine, you can return the joints elasticity and mobility. Exercises for stretching the spine are suitable for those who lead a inactive lifestyle.
Stretching the back muscles performs a therapeutic and preventive function.
Regular exercise will relieve muscle tension, improve blood circulation and metabolism in the vertebrae and joints, develop coordination, correct spinal defects, eliminate pain. Due to muscle stretching, posture is restored. Gymnastics for stretching helps to relax, in view of the beneficial effects on the human nervous system. Regular exercise relieve pain of the head osteochondrosis.
Stretching the back
Article contents [hide]
1 What is stretching the back muscles?
2 static gymnastics
3 the yoga Asanas
4 how to stretch your back in osteochondrosis
5 Contraindications
What is stretching of the back muscles?
With age, muscles, cartilage and tendons lose elasticity. There are first signs of diseases of the musculoskeletal system. Prevent this will help stretching the back and spine.
There are five types of stretching:
Active-suitable for an experienced athlete, involves self-study;
Passive-for beginners, spine stretching is carried out under the guidance of an instructor;
Dynamic and ballistic-recommended for professional athletes, movements are performed with a wide range until the appearance of light pain;
Static-holding a certain pose for a long time, requires maximum endurance.
To stretch the spine, you can perform exercises on special simulators or with the help of gymnastics. Each lesson should not last longer than 5-10 minutes. The complex consists of exercises that can be performed independently, without an instructor.
the value of stretching the back muscles
Static gymnastics
For classes at home suitable static set of exercises for stretching the spine. The program consists of smooth movements with a short fixation of the pose.
How to prepare for back stretching:
Be sure to warm up before class;
Engage all muscles and joints;
Stretch each muscle group from 15 seconds to 1 minute;
Do not make jerks, stretch your body smoothly;
Breathe easy.;
Train regularly.
Exercises for stretching back muscles at home:
Do stretching the spine vis on the bar. Hang on the bar, how much strength, if possible, pull up.
Straighten up, put your hands on your shoulders. Pull your head up.
Sit on a flat surface, stretch your legs in front of you. Make alternate slopes.
Lie on your back. Bending slightly at the knees, grasp the top with your hands. Slightly tighten the abdominal muscles, rise. Hold for 2-3 seconds.
Sit on the floor. Bend your legs, clasp your knees with your hands, fix the position for about 15 seconds.
Stand up straight, relax. Tighten your neck muscles. Do head tilts.
Stand up by connecting your legs together. Wrap your arms around your legs in the calf area and lean forward.
The starting position is the same. Stand still. Tighten the abdominal muscles for 5-10 seconds.
Sit down on a chair (suitable home), put your hands down. Turn your head left-right, leaning over his shoulder. Maximize the range of motion.
Perform several approaches of the complex exercise therapy at intervals of not more than 10 minutes. Exercises for stretching of muscles are recommended to start with 10 repetitions, gradually increasing the number.
The yoga asanas
If you are familiar with the practice of yoga, you can safely use the six most useful asanas for the spine, aimed at stretching the muscles. They are recommended for scoliosis, hernia, osteochondrosis and other diseases, for preventive purposes, during pregnancy.
At the beginning of the gymnastics stretching should do some stretching by bending, arm swing, stretching.
We offer exercises for stretching the spine at home:
Cat: get on all fours so that the center of gravity falls on your knees and palms. Bending your back, take a deep breath, lift your head and pull out the upper body. Exhaling, lower your head, pull your stomach, round. Slowly perform 10 times. Do it on an empty stomach.
Cat with rotation increases the load. Starting position, as in the previous exercise. Feel the flat line of your back and start spinning around an imaginary horizontal axis. Make the spine move. Round your back-exhale, bend-inhale. Repeat 6 times.
The stretching step involves the leg muscles. Standing on all fours, sit on the bent right leg, extend your right hand forward. Then focus on the left arm and pull back the left leg.
Closed plow: lie on your back with your hands at the top. Raise your exactly elongated legs to form a right angle, pull the toes to yourself, and the heels - from yourself. Then slowly lower the legs over head, toes, take in the palm of your hand. Stretch as much as you can. Breathing should be calm. Hold the position for 1 minute, then gradually increase the time. Be careful not to lower your legs lower than your body's flexibility allows.
Rifts on the back: sitting on a flat surface, pull your legs to the body, pressing your feet to each other. Wrap your hands around your ankles, chin close to your knees. The back of the head, neck and back represent the arc. Make rolls back. Return to the starting position. Perform 10-20 times. Breathe freely. Perform rolls on a flat floor.
The Cobra: lying face down, clasp your foot. Chin buried in the Mat, hands pressed to the floor. Without lifting the lower abdomen, lift the upper torso as high as possible. As far as possible, throw your head back, eyes up. Breathing through the nose. Return slowly to the starting position. Repeat 5-10 times.
Recommended reading: yoga asanas for back and spine muscles
How to stretch your back in osteochondrosis
To relieve pain in osteochondrosis and other diseases of the locomotive system helps traction, or traction. Perform both in a medical institution and at home. Doctors are contradictory to this procedure. As a result of traction, the vertebral cracks expand, resulting in pain disappears. Conversely, increased muscle size leads to the formation of cracks.
The therapeutic effect of the procedure increases the use of modern simulators for the spine at home. They perform horizontal stretching of the spine, which significantly reduces the injury of the stretched tissue.
Stretching of the spine in the home is allowed when pain in the back. At first, it is recommended to take a relaxing bath, then start exercises for the back.
Here are some traction exercises to stretch your back and spine:
Up against the wall, the maximum squeeze to her shoulders, buttocks and heels. Take a slow breath, hold your breath. Pull the back of your head up. Hold for a few seconds. Exhale and relax your body. Number of repetitions-3-4.
Snuggle up against the wall, inhale through the nose. Holding your breath, move your hands to your chest, then lift one. Look at the outer side of the hand, while pulling the other hand along the body. Hold the brush with your fingers pointing horizontally to the side. Exhale, return to the starting position. Relax and repeat the exercise 2-3 times.
Lie on your back, put your hands behind your head. Press your chin to your chest, connect your legs. Pull the heel of one foot forward and the toe of the other back. Feel the body horizontal surface, relax. Repeat for both feet. Then slightly tighten the spine and arch. Repeat-2-3 times.
Take a position for stretching on your back. Palm put under the neck, connect feet. Socks pull on yourself until you feel tension in the back. Make quick movements of the feet to the sides, the heels remain motionless.
Contraindications
There are contraindications, in which stretching of the back muscles should not be done:
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