Exercises for flexibility of the back

Exercises for flexibility of the back - we work on the spine

Flexibility is not only in the ability to easily reach hands to the floor or sit on the twine. The flexible back is responsible for the formation of a harmonious silhouette and ideal posture.

In addition, she is responsible for coordinating movements and helps to achieve excellent results in dance and other sports.

Developing plastic movements and making the spine healthy will help exercise for flexibility of the back.

Exercises for flexibility of the back will greatly enhance the capabilities of your body.

We get the maximum effect

How to develop the flexibility of the back most effectively?

1. Perform exercises for flexibility of the back in comfortable clothing, which allows the body to breathe and does not constrain movement. Many people prefer to go barefoot, but you can wear light sneakers or Czechs.
2. For convenience, use a special mat or towel when doing exercises on the floor.
3. Never start a lesson without preheating. Spend 5-7 minutes on the corners of the body, jumping and running on the spot. Such movements will prepare the body for the load.
4. Performing exercises for flexibility of the spine, concentrate on those parts of the back that you are training. At the same time, try to control your breathing: make an effort on exhalation and relax as much as possible on inspiration.
5. Avoid jerks and sudden movements.
6. Start with 8 repetitions and gradually increase their number to 15. After a month of lessons, try adding another 1 approach after a 2-minute rest.
7. After 2-3 exercises, take a short break to restore breathing. Do not stand still! Walk around the room and take a few sips of water.
8. It is advisable to practice 4-5 times a week. Since the training described below will take no more than 20 minutes, you can easily find time for it in your schedule.

Trainers are advised to measure their height before starting the class. Repeat the measurement after a month. For sure you will be pleasantly surprised! Visual results will not only prove the effectiveness of training, but also serve as an additional motivation for their continuation.

We care about health

Do not forget that exercises for flexibility of the spine should be done very carefully, avoiding sudden movements.

Exercises for the flexibility of the spine, presented in this article, are universal. They are suitable for people of any age and begin to implement them can both beginners and advanced athletes.

Preliminary consultation of the therapist before the beginning of classes is necessary in the case of:

• injuries or operations on the spine;
• tenderness of ligaments and joints;
• serious cardiovascular diseases.

Experts do not recommend doing exercises for flexibility of the back before dinner or include them in morning exercises.

The fact is that in the morning the muscles of the back are in a relaxed state, and this multiplies the risk of injury. It is best to conduct classes in the evening an hour or two after a light dinner.

This will help to relieve the accumulated nervous tension during the day, relieve the pain in the back and adjust for a relaxing rest.

Let's start training (an example of employment)

So, how to develop the flexibility of the back? Start with a short warm-up. Then proceed to the exercises.

Wave of the spine sitting

Sit on your knees on the floor. Lower your buttocks on your heels, straighten your back, straighten your shoulders and chest, put your hands down.

On inhalation, stretch your crown upward, trying to maximally "pull" the head out of your shoulders, and on exhalation relax and gradually descend forward, rounding your back and putting the body on your knees. Lower the abdomen first, then the chest, then the head.

Raise from the bottom of the body, first the lower back, then the middle part of the back, the shoulder blades and the head.

Your spine should make a kind of continuous "wave". Carry out the necessary number of repetitions.

Then increase the amplitude of the movement. On exhalation, go down as far as possible, and on inhalation, rise and stretch back.

Fix your hands on the floor, round your back and go into the bend.

Bends forward, sitting on his knees

Sitting on your knees, hips on your heels, put your straight hands a little further back for yourself.

Fix the body in the deflection trying to reach upwards with the thorax, do not tilt the head.

In order not to overexert the neck, hold your eyes on your knees. When performing the last repetition, lift the pelvis up and hold it in this position.

Waves spine with a large amplitude

The next exercise for flexibility of the spine is a classic pose of yoga. Climb all fours. Lower the pelvis on the heels, the stomach on the hips, and the forehead on the floor, relax.

On exhalation, lift the pelvis, round the back and move forward with the body. Lower the hips first to the floor, then lower the hips to the floor. Gradually caving in, the vertebra behind the vertebrae drop all over the floor.

Hands bend and place near the chest.

On inspiration, move in the opposite direction: gently rise up first with your head and chest, then with the waist and at the end round the back and placing the pelvis on the heels. Repeat this exercise several times.

Boat

Lying on your stomach, put your hands in front of you on your forearms. On inhalation, stretch your crown upwards. Stops and coccyx stretch backwards. On exhalation straighten your arms and, bending, raise your chest and hips from the floor. Lock in this position for a few seconds.

After deflections make compensations - rest with a straight or rounded back.

Then sink to your stomach and relax. Bring your hands to the body and make a "Boat" by lifting up straight legs and body. Hold in this position for a few breaths. After that, sink to the floor and relax, putting your hands under your forehead. Repeat the exercise.

Forward slopes with a straight back

Sit on the floor and stretch your legs in front of you. Stretch forward with the heels, the foot is shortened. Align your back, clasp your hands in the lock and pull your arms up over your head.

On exhalation, lean forward as much as possible with a straight back, keeping the spine flat. Grasp the palms of your feet and try to sink as low as possible. Make sure that the back line is flat.

Relax muscles and on inspiration, go up.

Now that you know how to develop the flexibility of your back, making an effective beach photograph will be easy!

Now you know how to develop the flexibility of the back. In the case of regular classes, you immediately feel their positive effect. Your health will improve, pain in the lower back will take place, and maintaining a beautiful posture throughout the day will be much easier.

A source: https://just-fit.ru/vidy-trenirovok/rastjazhka-i-gibkost/uprazhnenija-dlja-gibkosti-spiny

Exercises for flexibility in the back: the secret of youth and health

The spine is that part of the human body on which many components of health depend. The flexibility of the spine can be lost in a sedentary lifestyle, which will immediately affect gait, posture and coordination.

The fact is that a deficiency in motor activity causes a gradual ossification of the spine, which in turn leads to a loss of elasticity of the intervertebral discs. But they are responsible for the ability of the body to move in different directions.

It should be noted that small children have a more flexible spine, because most of it is composed of intervertebral discs.

Because of this, the mobility of the spine is lost. Further on how to improve flexibility.

Physical stress as a way to maintain flexibility

People who experience problems with flexibility are unlikely to regularly engage in sports, most likely, led an inactive way of life.

And if you do not start developing a complex of physical education, then every day it will be more difficult to perform even elementary slopes, turns, twists, etc.

Therefore, you should begin to do exercises for flexibility of the back as early as possible.

When answering the question about how to develop the flexibility of the back, it is recommended to give the spine the physical load from the elementary burden on the crossbar. Do this without having to strain, as much as possible relaxing. Time is not limited, as long as this load is borne by the fingers.

If the classes with the crossbar will be of a regular nature, then after a while you can add several new exercises that promote the development and preservation of flexibility of the back, for example, from the proposed complex. Next is a complex, which includes exercises for the flexibility of the spine.

Wave

A great exercise for a flexible back.

1. To perform it, you need to sit on your knees on the floor, straighten your back, chest, hands down along the body.
2. Then try to reach the maximum of the top up, "pulling" the head from the shoulders on the inspiration.
3. Then exhaling, lower the body with a rounded back forward.
4. In the order of first lowering the stomach, then the chest and head, and lifting is carried out in reverse order. Ideally it is necessary to make an imaginary wave by the spine.

Deflection

• The starting position, as in the previous exercise, but only the hands should be put a little back.
• Maximize in the back, lifting the chest up, but in no case letting the head roll back.
• Chin to put on chest.
• Exhaling should raise the pelvis, trying as much as possible to increase the amplitude of movements.
• To avoid overexertion of the neck muscles during the exercise, it is recommended to keep your eyes on the line of the knees.

Boat

1. You must lie on your stomach, putting your hands in front of you, resting on your forearms.
2. Inhaling to reach the top of the head, while pulling back coccyx and feet. And exhaling straighten his arms, bend over, raise his hips and chest from the floor. Fix in this position for a few seconds.
3. After that, you should fall on your stomach, maximally relaxing all muscle groups.
4. Bring your hands to the body, lift them and legs up, creating a boat shape.
5. Reconnect to several cycles of breathing.

Inclination

• Sit on the floor, legs stretched out in front of him.
• Try to stretch your heels forward, doing shortening movements with your feet. The back is straight.
• Hand with the lock "lock" and maximally lift up over your head.
• Exhaling to make a slope forward, while the back should be absolutely straight, even.
• Embrace your feet with your palms, sinking lower and lower. Control the smooth line of the spine.
• Relax, on inhalation return to its original position.

Turns

Exercise for the spine to perform kneeling with the support of the hands try to maximize the body to the sides.

On the chair

Sit on a chair, fixing his hands on his back, straighten his legs. You should try to lift the buttocks, without bending legs and hands.

Tilting standing

This exercise is very useful for the lower back.

1. Hands put on the body along the sides on the line of the kidneys.
2. Make springy slopes in different directions.
3. It is necessary to stretch the muscles of the back as far as possible to the feeling of slight pain.

Shoulder swings

In the standing position, raise and lower the shoulders, trying to reach the maximum amplitude. You can diversify the exercise by alternating the work of each shoulder.

General rules for implementation

• Perform gymnastics should be in comfortable clothes and shoes, which will not constrain movement and cause inconvenience.
• The lesson should begin (from five to ten minutes) with preliminary warm-up exercises (tilts, jumps, squats, etc.).
• When performing exercises, it is necessary to concentrate precisely on the muscle group for which, in fact, the exercise is being performed. You should listen to the sensations to continue or stop with pain or discomfort.
• Control breathing: exhalation is done while relaxing, and breathing in with intensification.
• Do not allow sharp, painful movements, tremors.
• In the initial sessions, you should start with five to eight repetitions of each exercise, with each new occupation increase the number by one, the ideal option - 15 approaches.
• After doing the first three or four exercises, you can take a short break in order to restore breathing. But this does not mean that you need to stand still, you have to walk around the room or make several corners. You can drink a few sips of still water.
• It is recommended to conduct up to five sessions a week in order to fully and effectively develop the mobility of the spine. But already from the first lessons you can feel the general improvement of well-being.

What else can I do?

How to develop the flexibility of the spine, what else can you do, for that.

To prevent back pain? The flexibility of the spine depends on many factors to keep it as long as possible should heed the following recommendations on how to make the back flexible:

1. If the work is sedentary, several small warm-ups should be done several times a day.
2. Protect your back from unnecessary strain. When lifting weights, you should do this very carefully, evenly distributing the weight of the lifted load on your hands, avoiding sudden movements.
3. Do not wear too heavy upper or tight clothes, as it will always hold down any movements, which will negatively affect the flexibility of the spine.
4. Diet should be filled with foods that contain a large amount of calcium and B vitamins.

It is recommended to include the above exercises in the fitness program.

And those who are not yet engaged should reconsider their position and start training in the near future to develop flexibility.

After all, only they will help the spine to remain flexible and healthy, prolonging the overall comfort condition for many years.

A source: https://spina.help/uprazhneniya/uprazhneniya-dlya-gibkosti-spiny.html

How to develop flexibility of the back

How often we look at children, and involuntarily envy their flexibility. But her loss, this is a consequence not only of the wrong way of life, but also the absence of care for one's health. It is because of our employment and laziness that the question arises how to develop the flexibility of the back.

Why is the spine flexible?

Now even children know that the spine is very difficult. In fact, it looks like a designer, assembled from a huge number of elements:

• Vertebrae. Most people have 32, but some have a so-called extra (1 or 2 vertebra). It is on them that the entire body of body weight, load and bearing function is distributed;
• Intervertebral discs. They consist of cartilaginous tissue. Their purpose is to alleviate articular friction and amortization. It is thanks to them that the vertebrae, after jointing into a single skeleton, remain mobile and flexible, allowing us to tilt and turn;
• Another factor responsible for the flexibility of the spine, are the muscles and ligaments attached to it, or rather their condition.

Develop and maintain flexibility

Here is a list of what must be done to maintain the muscular framework and the spine itself in good shape:

1. Charging. Unfortunately, most of this point is simply pushed into the far corner, preferring half an hour of sleep. But in fact the morning warm-up will give you the necessary charge of vivacity for the whole day. In this case, all muscles and joints will receive improved blood flow and metabolism. If there is no time in the morning, you can replace the charge by evening jogging or fast walking. Day trips to the gym or any easy but active sport are also suitable;
2. Swimming. Just an ideal option. A qualitative load on all types of muscles, and also all departments of a backbone. At the same time, it is extremely difficult to overstrain them, and the benefits are very significant;
3. Yoga. Another remarkable invention of mankind. Exercises in this vein are directed immediately to the development of all the basic muscles and ligaments. To begin with it is necessary to pick up an uncomplicated complex for beginners. Ideally, you should be supervised by the coach, so that you do not overdo it;
4. The mattress should be moderately hard. If you do not want to earn scoliosis, then peel off the featherbeds. At the same time, it is better not to overdo with stiffness without special instructions from the doctor;
5. Balance your diet. It should contain all the necessary substances. If it is difficult for you to replenish them at the expense of food, then take additional mineral complexes.

Exercises to develop flexibility of the back

Flexibility of the back can be improved by performing a special set of exercises. But, here there is an absolute rule - any complex necessarily begins with warming up exercises.

This allows not only to increase the effect of gymnastics, but also reduces the risk of micro-traumas of ligaments and muscles at times.

For this it is sufficient to do about 10 to 15 minutes to make slopes, a mill, squats or other simple exercises.

Be sure to choose comfortable soft clothes. Since you will need to bend and bend as much as possible, all clothing should be free. Biting gum will not add to you either comfort or health, turning lessons into hell. Shoes can be removed at all, leaving non-slip socks.

After this, you can begin to perform exercises for flexibility of the back:

• Lying on your back, start straight arms behind your head. Then move them to either side, and the legs are pulled in the opposite direction. At the point of maximum load on the back, you freeze for a few seconds;
• This exercise can be performed lying on its side. Alternately, start the upper leg, periodically turning over;
• Sit down, cross-legged, and wind your hands in the castle by the head. On inhalation, pull up, relax with exhalation;
• In this same position, we take the shoulders back as far as possible, spreading the thorax. Hold for a few seconds. Then lower your head, touching your chest with your chin. Let it rest for 30 seconds. If you can not get the right point right away, do not worry - it also depends on the level of your flexibility. You can try to tilt your head so as to lower it as much as possible - this is another complicated version of this exercise;
• Stand on all fours, take your leg to the side. Then pull the upper body and head up (as if stretching). Try to stand in this position for 30 seconds. Then rest and change your leg;

• Sit down, cross your legs, place your arms on your shoulders. Pull your head up so that you feel the load on the cervical section. At the point of optimum load, freeze for 30 seconds. Then 15 sec rest;
• Sit down, bending and pointing one of the legs aside. Fix it with your hands. At the same time tilt the body with a turn away from the bent leg. Having sustained in this position 30 seconds, return to the starting position. Then follow the other side;
• A classic bridge. The main thing - the palms should be near the shoulders, and the feet as close to the buttocks as possible. Bending up, freeze for 30 seconds, then lie down and relax;
• Lying on your stomach, rest your palms on the floor in the chest area. Take the case back as far as possible. At the point of maximum load, stop for 30 seconds, then relax. You can also tilt your head to the back;

• Standing on all fours (emphasis on the palm of your hand), arch the back as much as possible. Having sustained in this pose a pause of up to 1 minute, bend your back to the floor. Also freeze. In a complicated version of the hands fall on the floor, bent at the elbows;
• The starting position is the same. Try to simultaneously raise your leg and arm, on the one hand. Do this carefully so as not to lose your balance. Hold for 20 seconds, then follow the other side;
• From the same reference position, maximally wrap the case to the side. At the point of the heaviest load, take a pause, and then execute on the other side;
• Lying on your stomach, start your hands in the lock on the back of your head. Legs cross and lift up. Perform light rocking;
• Sitting on a chair, put your hands in the seat behind you. Raise the buttocks, trying not to change the position of the hands and feet (without their detachment and flexion);
• Sitting with crossed legs, start your hands in the lock on the back of your head. Carry the slopes to the sides, touching the elbow of the floor. Return to the starting position, trying not to tear off any hands from the head, or feet from the floor.

15 minutes a day for back flexibility

Helpful Tips

For all exercises you need a mat with moderate softness. This will allow you not to think about elbows and knees, pausing (on average, this is from 30 to 50 seconds). Between repetitions, be sure to relax and rest.

Do not try to immediately load yourself to the maximum. Increase the load and the number of repetitions as the endurance develops. It is better to practice every day for 15 minutes than once a month for 2 hours.

First of all, you need to focus on your own feelings. A strong pain signal indicates that at this time it is better to abandon this exercise altogether (or simplify it).

A few months of regular classes will make you feel younger.

Improved not only posture and gait, but also the mood, and together with them and overall well-being.

After all, the spine is the basis of our body, responsible for the proper functioning of the absolute majority of organs.

A source: http://razvitietela.ru/gibkost-spiny/

How to develop the flexibility of the back and spine - exercises and exercise therapy

Health of the spine is not only a beautiful back and posture, but also a guarantee of the normal functioning of all internal organs. Therefore, the question of how to make your back straight and flexible, excites many. The solution to this problem can be accomplished in two ways:

• performance of special exercises;
• swimming.

Doctors believe that the best option is to use both methods. This article describes what exercises are more effective to use to develop flexibility of the back.

What determines the flexibility of the spine?

The spinal column is the support of the whole human body.

In addition to this, the spinal cord, an element of the central nervous system, determines the movement of the trunk and limbs and their sensitivity.

Flexible back is a concept that characterizes the ability of the spine to move in all planes painlessly and without difficulty.

In children, the vertebral column is very mobile, so they can perform many motor elements that can not be performed by ordinary adults (excluding gymnasts).

For the spine of adults, a gradual increase in the height of the vertebral bodies is usually observed, with a simultaneous decrease in the disks.

The flexibility of the back and spinal column is influenced by many factors. Below are listed the most important of them.

1. Strength of ligamentous structures holding the spine in a physiological position.
2. Muscular corset performing the same function. It is known that it is worst developed in the cervical region.
3. Homeostasis of minerals and other important biological compounds. This relationship is especially clear when osteoporotic fractures and deformations of the spine occur due to the pronounced loss of calcium, as well as its salts.
4. Insufficient intake of nutrients (biologically significant for humans elements) with food. Deformities of the back are observed in people who either eat poorly, or whose food they eat is not digested.

For the spine, the impact of physical activity is extremely important.

Influence of physical activity

How to make your back flexible? There are different types of load. They have different effects on the state of the spine.

Static activities are undesirable for the spine, since they can destabilize it, especially in cases where they continue for a long time.

Such situations include the holding of heavy objects standing for a long time. With the loss of physical form, it is possible to provoke very quickly the osteochondrosis of the lumbar region with severe pain syndrome.

Dynamic loads, if they are dose-related in intensity and time, can only help strengthen the spinal column, and also prevent possible problems. For the flexible back, the elements of movement in weight are essential. They help relax the muscles and ligaments of the spine.

How to develop flexibility of the back?

In order to strengthen the ligamentous apparatus and the muscular corset, as well as the bone skeleton of the spine, it is necessary to observe a whole range of measures. It concerns not only the performance of exercises.

It is important to eat right. Food should be balanced and meet energy requirements. fats, carbohydrates and protein components should be adequate.

It is necessary to pay attention to clothing. It should not be fettering, tight. At the same time, unnecessarily loose things are not recommended.

The most important point is daily physical activity.

Hypodinamy (the result of a passive lifestyle) causes a progression of dystrophic and degenerative processes in the spine.

Therefore, one should strive for an active and mobile state, where there is a place and time for morning exercises, swimming, jogging and other types of physical culture.

There are also special sets of exercises in order to develop the flexibility of the back. Their implementation should be systematic, non-traumatic and painless for a person.

Special exercises

Exercises for flexibility of the back can be performed in a variety of starting positions. The main thing is to "warm up" the muscles and ligaments first.

Any exercises for flexibility of the spine begin with relaxation. To do this, you need to stretch your arms up and straighten your torso, rising on your toes.

Within a minute, you can do this twice or thrice.

Exercise "Beans" allows you to find the answer to how to improve the flexibility and elasticity of the spine in all departments. The starting position is lying on its side.

Legs are stretched up, lower limbs in the opposite direction.

To competently and safely approach to the decision of a question on how to develop flexibility of a back, it is necessary to consult at doctor LFK.

He will determine the necessary amount of load, taking into account individual characteristics.

The next exercise aims to improve the flexibility of the thoracic spine.

The starting position is that the back should be arched in an arc so that the blades strive towards each other. The hands are at the waist, and the head is tilted anteriorly.

The essence is that you need to alternately bring your shoulders together, straightening your hands, and then the shoulder blades, returning the upper limbs to your waist.

How to develop the flexibility of the spine in the cervical region? Very often it is in this area that the back is vulnerable.

Exercises for this purpose include turning and tilting the head. At the same time, the maximum amplitude must be achieved.

One should be more careful if there is a tendency to fainting, atherosclerosis of the vessels of the neck.

When and how best to do the exercises?

All physical activities aimed at strengthening the muscles and ligaments of the spinal column should be performed after "warming up" exercises.

The best time for this is two hours before the night rest.

In the morning, doctors do not recommend the implementation of these complexes, since it may cause injuries to undeveloped muscles.

You should gradually increase the load and the amplitude of movements. This is also associated with high traumatism. The load limit must be individually selected. When there are unpleasant and uncomfortable sensations, stop the movement and relax.

A source: https://MoyOrtoped.ru/lechenie/lfk/uprazhneniya-dlya-gibkosti-spiny-i-pozvonochnika

Flexibility of the spine

Over time, the flexibility of the spine in people leaves much to be desired, and many are thinking about how to restore it.

What exercises may be necessary for this, and what not to do so as not to damage your back. People do not even think about what their body is capable of.

Very often unconsciously (and less often consciously) they themselves limit these possibilities and even harm themselves.

General position of the musculoskeletal system

The vertebral column is a chain of solid bone vertebrae, between which are intervertebral discs. Unlike the vertebrae, the discs consist of cartilaginous tissue and a jelly-like fluid filling them.

They provide the flexibility and softness of the spine. In addition to the function of communication between vertebrae, the intervertebral discs act as natural shock absorbers, thereby compensating for the load on it, and make the spine mobile.

The structure and composition of the disc make it so soft and elastic, which is not inappropriate for the flexibility and mobility of the spine. But on the other hand, they also lead to sufficient vulnerability.

Many, for certain, noticed that small children have much more flexibility than most adults.

This feature is due to the fact that the intervertebral discs in a child total more than half of the total length of the spinal column.

Gradually, their total length decreases and in an adult it does not exceed 25% of the total length of the spinal column. As a result, flexibility is partially lost.

To maintain the health and proper functioning of intervertebral discs, a number of rules and recommendations should be followed.To prevent problems with the back and in particular with the spine, you should take time every day caring for your body: to stretch the muscles, to maximize mobility and flexibility the spine.

Diagnosis and problems

Since flexibility is a variable and depends on many factors, one should at times check its own flexibility. This will help special exercises that allow you to determine the maximum amplitude of slopes and folds in different directions.

To do this, you can hold the slopes down, back and to the sides. Make a series of exercises on twisting.
For example, put your feet together and lean forward as much as possible. The legs should remain straight, and the palms should reach the floor.

If it does not, this is a clear indication of the need to start practicing a set of exercises for stretching the spine. Slopes to the left and right testify to the norm, provided that the calves are successfully touched.

And the pain, discomfort and other disturbances are true evidence that there is a problem and it's time to solve it.

To maintain the flexibility of the spine from early childhood, it will be superfluous to engage in a complex of trainings and adhere to certain recommendations. For example:

• The body must undergo moderate physical exertion. For this purpose, the usual morning exercise and exercise by one or another sport is suitable. At least - long walks in the evening in the fresh air. Excellent sport for the back is swimming. It is suitable for people of almost any age. With it, not only the load is removed from the back, but there is a gradual uniform strengthening of the muscles.
• An important point is the rigidity of the bed. It should be moderate. Because it gives the muscles a complete relaxation.
• What has already been mentioned above - food. It must necessarily contain minerals, in particular - calcium and many vitamins.
• Another important point that helps to save health and flexibility of the spine is rest in the afternoon.

It should last at least 20 minutes. It is imperative that it occur in a comfortable horizontal position.

Exercises and recovery of the musculoskeletal system

Answering the question, how to develop the flexibility of the spine, it is impossible not to mention the system of exercises. Here, it should be stressed at once that they can be used for recovery after trauma.

But only with the consent of the attending physician.
There are exercises aimed at developing the flexibility of different parts of the spine: cervical, upper and lower thoracic, and lumbar spine.

Let's give examples for each of them.

1. Exercises for the cervical (allowed to perform sitting). The first and simplest are the slopes of the head. They are produced both backward and forward to the limit. In the forward position, when tilted, the head should be pressed against the chest. From this position, slowly it stretches down towards the navel. Having reached the maximum point, you must slowly return to the starting position. After tilting the head until it stops back, trying to reach back to the back of the head. In this position, you must again lower your head down, then return to the starting position.
2. Exercises for the upper thoracic region can be performed both standing and sitting. Extension and flexion, both forward and backward. The elbows wrap around their palms. The head stretches to the navel, while initially the chin rests on the chest. The upper part of the spine arches until it resembles a bow. Having reached this position, the shoulders are gradually attracted to each other, after which the body returns to its original state. Important: the shoulders are not raised during this exercise.

Now the head bends back, until the back of the head rests. The head extends downwards, thus it is necessary to reduce together shoulders and scapulas. You need to bend the upper thoracic spine to the limit.

Straining the muscles of the back, springy and as easy movements as possible, you should bring your shoulders closer to each other.
A good exercise to make the spine flexible is to bend left and right. First, the right shoulder rises, and the left one goes down.

Start bending the upper thoracic region to the left, making an effort to bend more strongly. Do the same procedure to the right. Exercise for the lower thoracic region is also performed in the same position as for the previous one.

The movements are springy, aimed at an even greater deflection. Then the reverse movement is done, the chin is directed downward, the spine is bent at stoop.

You can do the slopes. The left hand is laid on the back of the head, and the right one is stretched along the body. In this position, tilt to the right, as low as possible. Then change your hands and make the slopes already in the right side.

For the lumbar spine, the positions are similar to the two previous departments. You can tilt back and forth.

Both arms are placed on the lower back, the back holds straight. In this position, the slopes are first forward, and then backwards. Each time this is done by springy movements.

With every slope, try to stretch the muscles more and more.

The slopes "sitting forward" are not bad. For this exercise, you should sit on the floor. Legs straighten and slightly apart, hands are located on each side of the hips.

Initially, the slope is made to the right knee, after straight and finally to the left.

As in other exercises, when they reached the limit, springy movements should try to stretch the muscles of the waist a little.

As a conclusion

This is only a small part of the list of existing exercises to restore the flexibility of the back.

It is desirable, physician-physiotherapist. After each exercise, you should give yourself a little rest. You can accompany him with special sets of breathing exercises.

The human body system is very flexible and mobile, it performs many important functions. And with the right "exploitation" opens up a huge number of additional opportunities.

Follow the recommendations and be healthy!

A source: http://1PoSustavam.ru/pozvonochnik/gibkost-pozvonochnika.html

Gymnastics for the flexible spine

wewill continuegymnastics for the spine, but we'll go down a bit and do the exercises for the lumbar spine.

These exercises are also important for maintaining flexibility, as well as for preventing various diseases of the spine and for creating a strong muscular corset.

A strong muscular corset is needed primarily for the prevention of intervertebral hernias, and it also promotes proper posture.

In addition, these exercises for the lumbar region prevent the stagnation of blood in the organs of the small pelvis, which removes inflammatory manifestations in the genitourinary system, contribute to the restoration of sexuality, and also relieve pain in sciatica, radiculitis.

But before you start doing these exercises, be careful not to make sudden movements. If there are intervertebral hernias, you do not need to give up exercise, but they need to be done with a minimum amplitude, do not hurt yourself!

Exercises for the lumbar spine

Exercise # 1

We stand upright, legs slightly bent at the knees. Hands can be pulled forward or put on the belt.

The pelvis protrudes forward as if we want to reach the forehead with the pubis, while the coccygeal region arches with an arch.

We do it until a little tension, then relax a little. We do this exercise several times.

Exercise 2

This exercise is the opposite of the previous one. We stand straight, the legs are slightly bent at the knees, hands are linked behind the back. The tailbone stretches to the top, to the back of the head. We make several springing movements with periodic relaxation.

Exercise 3

The starting position is the same as in the previous exercises, but the trunk is tilted forward at an angle of 45 °.

In this situation, we try to reach the back of the head with the coccyx, bending at the same time in the lumbar region. Control yourself: do not throw your head.

We repeat the exercise several times, while we transfer the weight in turn from one leg to the other.

Exercise 4

We stand straight, look forward, but the knees are slightly bent. The tailbone stretches to the back of the head, the buttocks pull back, and the abdomen and belly forward.

That is, it turns out that we bend forward the spine in the sacral section.

In this position, we lower below, transferring the weight of the body to one leg or the other.

Exercise 5

We make circular movements of the hips first to one side, then to the other 8 to 10 times.

Exercise number 6

We stand straight, raise our right hand, move the right hip to the side and forward.

We do stretching movements with the right hand up, and with the right thigh we make several springing movements in the left side. We do not slope, but we pull the spine to the side.

Then we change the original position to the opposite position and perform this exercise on the other side.

Exercise number 7

We stand straight, feet shoulder-width apart. The right hand is lifted, we reach up, we try to reach the ceiling with our palm, we do some stretching movements, each time we try to reach even further. We relax. Do the exercise on the other side.

Exercise number 8

And now you need to relax. We make relaxing movements that resemble the shaking of water in animals, when they were in the water. We begin with the muscles of the face, turn alternately to the muscles of the neck, chest, abdomen, arms and legs. And then we carry out all these movements in the reverse order.

We have now done exercises with you mainly to stretch the spine to the sides. In order for the spine to be more flexible, it is necessary to do twist exercises, or more precisely, to the oblique abdominal muscles.

Such exercises are very useful for maintaining the waist in perfect shape. But when performing twisting movements, be careful: do not make sharp movements, increase the amplitude gradually. Breathe smoothly and calmly.

If you have pain, reduce the load.

Exercises for flexibility of the spine

The starting position for all exercises: we stand straight, the legs are slightly widened to the width of the shoulders.

Exercise # 1

We stand straight, legs slightly bent at the knees, arms bent and touching the shoulders.

We begin a smooth turn to the side first of the head, then consistently the neck, chest, abdomen, hips, legs, but at the same time the feet remain in place.

We will make a small effort and a little further turn, we will make such movements several times. We return to the starting position and repeat the turn to the other side. back and up

Exercise 2

The same exercise, but it is performed when the torso is tilted 45 degrees.

Gradually and smoothly we rotate the body, we linger, then we make several twisting movements, each time we turn slightly more. Elbow looks at the ceiling.

We relax and smoothly return to the starting position. We perform the exercise on the other side.

Exercise 3

Exercise is similar, but the torso is tilted back, the head is on the same line with the spinal line.

When you turn the body to the right, the leading elbow looks down and look over your shoulder at the left heel. It's hard, be steady, do not fall.

We return to the starting position and do the exercise on the other side.

Exercise 4

In this exercise, the body is tilted strictly to the side, be careful not to lean forward. Hands on shoulders, head on one line with back.

We begin the gradual twisting: when tilting to the right - the right elbow goes up and back, turn first the head, then the shoulders, chest, try to turn to the ceiling.

We linger, then slowly return back, turning the chest, shoulders, head. We do this twist on the other side.

Exercise 5

This is the previous exercise, but when tilting, turn the body forward and up and in the same sequence: first turn the head, then the shoulders and chest. We delayed, we return in the reverse order: chest, shoulders, head. We repeat the same thing from the other side.

After completing the exercises, do a few breathing exercises: raise your hands slowly and slowly lower them, calm your breathing. Do several such breathing exercises.

Dear friends! Exercises for the spine there are many. But doing the Norbekov system, you do not overload your spine and at the same time, with time, achieve a certain flexibility. And we know that flexible and healthy joints are the way to longevity.

A source: http://taiafilippova.ru/gimnastika-dlya-pozvonochnika-uprazhneniya-dlya-gibkosti-spiny