HOW TO STRENGTHEN YOUR BACK AND LEARN TO BECOME A BRIDGE

A sedentary lifestyle today is an enemy of our health. Even if you do not have fully office and sedentary work, still our generation does not move very much. Sometimes we are just too lazy to make at least a little walk during the day. A little now there are people who have a pedometer on the phone and watch will show 12-13 thousand steps per day. And once there were times, and our grandparents walked 5 km to school only one way.

All this inevitably leaves its mark on health. In this case, the back suffers the most - our main support and support. Moreover, this can be expressed both in cervical osteochondrosis and lower back pain, and simply by severity in the thoracic region. Sitting at the computer, we often stoop. Muscles become hypertonic, there is no good blood circulation, salts are deposited, and the vertebrae shift over time. To avoid such symptoms, you need to strengthen and stretch your back muscles.

VERBA SHADOW 3D Shadow Theater told us how to strengthen the spine and develop flexibility.

Speaking of stretching and flexibility of the back, we combine this with a set of exercises for pumping back muscles. That will allow you to create a powerful muscle corset, which will help keep your back in the correct position and correct your posture. As always, we start with a good warm-up, in this case pay more attention to the upper body and the largest muscle groups. The back is the connecting link of almost all limbs of the body. 

1. For this exercise, it is better to take dumbbells. Alternatively, you can take bottles of water, but it will not be so convenient. We hold our bent arms at our elbows in front of us, our elbows go along the body and look down, our feet shoulder-width apart. We bring out the right hand through the side along the top of the body, as if aiming for the left. At the end point, the right hand will be above the left shoulder. And hips we give to the right. There should be a slight pulling sensation. The shape of the exercise resembles an arc. We do 15 times on each hand.

2. The crease is standing. Feet stand together. We sit down a bit and begin to lean forward until the moment when we can put our stomach on our knees. And slowly starting to straighten your legs. Ideally, go out into a flat fold with legs straightened so that the body is firmly pressed to your legs. Straighten the legs on the exhale and linger in the position of the straightened fold for 5 seconds. Repeat the exercise 10 times. 

3. We sit on the floor. Your legs are on your knees and slightly apart so your heels look at the ceiling. Hands take up the socks and begin to lean back. Your head will be above your socks while tilting. We remain in the final position for 3-5 seconds and come back. Next, we straighten the legs in the knees, transferring the weight to the hands, the legs are even on the floor. Hands are shoulder-width apart at hips. Your pelvis should sag slightly under its weight. The shoulders and hands form one line perpendicular to the floor. We do these two exercises alternately, repeating 7 times each. 

4. Lie down on the floor on your back. We raise straight legs and try to reach the head and put our feet for ourselves. We are held in the extreme position for 5 seconds. After that, slowly lower your legs back, gradually spreading your back to the floor, using the back muscles and abs.

5. We remain lying on our back, bring our legs to ourselves so that a right angle forms in our knees. You can hold the ankles with your hands. We bring out the pelvis as high as possible, while squeezing the buttocks. We repeat the exercise 15 times in 3 sets.

Now we can try to become a bridge. To whom it is convenient - from a position on the floor or from a standing position. We stay in the bridge for 10 seconds, swaying a little and moving the weight, more on hands, more on legs. Exercise "bridge" do 5 times. To relax the back muscles - we sit on the floor, the legs are bent at the knees, the butt is on the heels, the head is in front of the knees, arms are extended forward. This position in yoga is also called the "pose of the child.