How to develop flexibility of the back

The flexibility of the back – ability of the joints of the spine move in full amplitude, is an indicator of youth and the key to the proper functioning of the muscles of the back and spine, but also in many internal organs that are associated with it. Take care of your back, to develop the flexibility you need to constantly. This will help to maintain the elasticity of the intervertebral discs and to compensate for age-related changes. A complex of simple exercises will achieve this goal and to maintain health and youth.

Instruction

1. Put a chair in the middle of the room and sit down on its edge. Abut hands in the seat of the chair and slowly straighten them. Pull the legs forward, spread your legs shoulder width apart. Breathing, tear off from the chair, don't bend your legs. Rotten back. Exhale and return to starting position.
2. Facing the seat of the chair, withdraw from him one step. Rest on the seat with your hands, spread the legs as widely as possible, the knees touch the floor, then straighten legs and stand up to starting position.
3. Sit on the floor, on a Mat, bend your knees. The body should touch the hips. Tilt the head forward, touch the forehead knees, hands hug the lower leg. Pull the foot forward, gliding across the floor. Pull the knees and feet, trying to keep head and body still touched my legs. Stretch your arms as far forward as possible, brush the top stop. Pull hands to his feet, knees do not bend. Softservices in this position, then pull the foot, straighten body, hands raise up.
4. Kneel on the Mat, palms rest on the floor. Inhale and slowly raise right arm and left leg as high as possible. Lock this position for 5-7 seconds, breathing freely. Change an arm and a leg. Try to hold this position as long as possible, gradually increase the delay time in this position up to 1.5–2 minutes.
5. Get on your knees, palms abut the floor, straighten your arms at the elbows. Slowly, never taking his hands and knees, turn your body, as if twisting it to the right, then repeat the exercise turning to the left.