Today, not everyone even at a young age can boast of the flexibility of my back. The reason is lack of exercise. People became less walking and more sitting – at school, at work, at home and in the theater or restaurant. A sedentary lifestyle leads to loss of flexibility and, as a consequence, excess weight, edema, vascular asterisks.
The main burden in the human body have on the back, so it's important to make your back flexible. For this there are special exercises tailored to balanced load and to improve the elasticity of ligaments and joint mobility. But to do these exercises regularly or the flexibility over time will deteriorate.
Ideally, the stretching of the back muscles need to perform, starting from 13-14 years, or the flexibility already at this age will begin to decline.
Exercises for flexibility spinindependent exercise needs to be monitored. Should be felt only a slight tension of muscles.To sit on a chair with a backrest, the legs should reach the floor. Feet placed on the floor, knees together. Lean forward and clasp hands front legs of the chair. Relax the shoulders and straining muscles of hands, gently pull the body down. Fix this position for 20-30 seconds. Again.
The twists and turns. Slowly rise from his chair. Then, craning her neck, to sit on a chair with a straight back. Without moving hips, turn upper body to the left and grab the chair with both hands. To turn your head left and look for the back.
Gently twist the body even further to the left helping left hand, not to strain your shoulders and neck. You should feel stretch the muscles on both sides of the body. Please note on your hips – they should not move. To stay in this position for 20-3 - seconds. To do the same to the right side, then repeat the exercises again.
If you put a little extra effort to make your back flexible, you will pay off handsomely. Because of the condition of the spine depend not only good posture, flexibility and body flexibility, but also the health and even the duration of human life.
Advice 2 : 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.
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.
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.
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.
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.
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.