Simple exercises will help improve not only your well-being, but also your posture.
Unpleasant sensations in the back are common at the end of the work week. Blame can be attributed to uncomfortable office chairs, the habit of hunching over a laptop screen, or a sedentary lifestyle in general. Fortunately, even a simple workout can make you feel better. Top trainer of the World Class network Yekaterina Nekrasova shared five exercises for a healthy and beautiful posture.
Other very diverse workouts can be found in our "instagram", in the current "Be in shape".
How does sports affect the condition of the spine?
Mobility, flexibility, strength and endurance are key to keeping your spine healthy and preventing back pain. If you are already experiencing them, then physical education will help you quickly recover and eliminate relapses.
In general, complex physical activity is the best medicine. It includes exercises that ensure well-being and even positively influence the psychological state. In addition, correct posture as a result of exercise not only helps prevent injuries and relieve back discomfort, but also transforms the body from a visual point of view and gives self-confidence.
A set of exercises for a healthy back
Exercise will help make your spine more flexible, strengthen your back muscles, normalize your posture and use your back straighteners. Through these exercises, you can strengthen the muscle corset, straighten the chest, open the shoulder joints, and relieve tension in the back. As a bonus, you are more likely to feel a surge of good mood and energy.
To perform the exercises, you will need a minimum inventory - a rug and dumbbells. The latter can be replaced with water bottles. Row of dumbbells in an incline Starting position: standing, body in an incline at an angle of 45 degrees, back straight, shoulder blades brought and lowered, dumbbells in straight arms.
As you exhale, pull the dumbbells towards your lower abdomen, bringing your shoulder blades and straining your back. While inhaling, return to the starting position. Abduction of the shoulder in an incline with dumbbells Starting position: standing, body in an incline at an angle of 45 degrees, dumbbells in straight arms, knees slightly bent, back straight.
As you exhale, take both shoulders to the sides, thereby lifting the dumbbells. At the same moment, bring your shoulder blades and strain your back. While inhaling, return to the starting position. Shoulder circles with dumbbells Starting position: sitting, body tilted forward, back straight. Dumbbells in straight arms.
As you exhale, lift the dumbbells to parallel with the body, without bending your arms, and take them back along the plane of the body. While inhaling, return to the starting position. Hyperextension on the floor Starting position: lying on the stomach, arms extended above the head, the head is an extension of the spine, directed to the floor.
As you exhale, lift your core, straining your back, lower back, and buttocks. Bend your arms, straining your back muscles even more. Feet at this time lie on the floor. While inhaling, return to the starting position. Side push-ups Starting position: lying on the side, legs bent, one hand rests on the floor in projection onto the chest, the other hugs the body.
As you exhale, perform a push-up and lift the body off the floor. While inhaling, return to the starting position.