Exercises for the back flexible

Healthy Back has to bend and twist without problems. If you have limitations in mobility, so rigid muscles spoil your posture and do not allow to move in full range. Special exercises will help restore back its natural flexibility.

In the gym, we often hear that the back should be strong enough to serve as a lever, the transmitting power during the exercise.

Strong back muscles are really needed, they protect the spine from injury, and ensure the correct position of the body. However, the back should also be flexible.

The spine is bent forward and to the sides, unbent back and twisted.

If you can not get your hands to the floor without bending the knees or bent sideways, can not get a hand to the knee, do not blame the spine and back muscles and hard abdomen.

Hard or weak muscles do not allow you to move in full range, cause postural problems and back pain. Therefore, it is important to pay attention not only muscular strength but also flexibility.

Below - a few exercises that will help restore the natural suppleness of the back in all directions.

flexion

Healthy back can be bent vertebra by vertebra.

Reverse twist on the floor

• Lie on the floor, lift your legs and bend your knees at an angle of 90 degrees, shins parallel to the floor.
• Tear off the pelvis off the floor, pick it up as high as possible.
• The only point at the shoulders touch the floor, knees bent at 90 degrees and are over your head.
• Drop down to the starting position. Perform three sets of 20 times.

"Cat-Cow" Segment

• Get on all fours.
• Slowly round up the back, starting from the waist, gradually moving to the thoracic spine and neck.
• Hog back, vertebra by vertebra from the neck and ending with the loin.
• Repeat five times.

twisting Jefferson

This is a more sophisticated version of twists, which is suitable for those who can already get your hands to the floor.

• Stand on a chair or a stand to stop the socks were on the edge.
• Lower your chin to your chest, then vertebra by vertebra begin to roll thoracic, lumbar and then.
• Bend until you reach the full range of motion. Wrists should be below the edge of tables or chair, bend your knees.
• Just slowly and steadily climb back.

Start twisting without weight, just trying to lower the wrist as low as possible. Then try curling with low weight in their hands - 2-8 kg, depending on your physical fitness. Each month, increase the weight in the hands of 1-2 kg.

curling

Most back injuries are taking place during the twisting of rigid and weak muscles. Exercises to develop strength and flexibility with elements of twists and spins to help you protect your back.

Twisting in the chair

This exercise can be done anywhere, even at your desk.

• Sit on a chair, pull up the spine.
• Leaving the pelvis in place, expand the body and shoulders sideways.
• One hand on the back of the chair, helping himself to increase the reversal of the housing.
• Hold the pose for 10-20 seconds and repeat to the other side.

The complex is at the feet of the slopes

• Sit on the floor, wide arrange straight legs.
• Pick up a pancake from the bar in 2.5 kg and lift it above his head, pull up the back.
• Lean sideways to the foot, drag ear to the knee - this is the first inclination of the complex. You can stay in this position, or make a few springy movements smooth.
• Expand the body and stretch the leg-feeding - this is the second slope of the complex. It can also be done in static or dynamic.
• Return to starting position and do the two tilt to the other leg.
• Return to starting position and lean forward, trying to touch the floor chest and belly, then stood up and leaned forward again.

Twisting of the side bar

• Stand to the side bar on the forearm, the second hand Get behind your head, elbows looking at the ceiling.
• Do you lean forward and touch the floor with his elbow.
• Climb back and repeat.
• Follow the 15 twists per side.

thoracic bridge

• Get on all fours, hands under shoulders, knees - under your hips, feet stand on the balls.
• Tear floor knees, body weight distributed between the hands and the feet pads.

• Tear off the floor left hand and right foot, turning the body to the left at the same time, to the left shoulder looked at the ceiling.
• Put your right foot on the floor shoulder-width apart on the left, tighten the buttocks, hips, both looking at the ceiling.

• The shoulders are perpendicular to the floor, chest of maximum disclosure, the sight is directed to the floor.
• Return to the starting position on all fours and do the exercise in the opposite direction.
• Do this exercise five times in each direction.

bending sideways

The ability to make lateral tilt depends on the state of the oblique abdominal muscles. There is one good exercise, which, on the one hand, helps to stretch the muscles clenched, and on the other - to strengthen them.

The slopes with weights

• Stand with your feet shoulder width apart, shoulders and hips look forward.
• Take a dumbbell in one hand - from 2 to 10 kg, depending on your preparation.
• Dumbbell slowly move along the legs, bending the spine to the side until you reach the maximum range.
• Slowly straighten up and repeat.
• Do five on each side of the slopes.

back extension

This movement of the back is very important if you want strong muscles that hold the spine in an upright position during the weighing exercise. Probably the most popular exercise to strengthen the extensor muscles of the back - hyperextension.

hyperextension

You can do this exercise on an inclined or horizontal simulator for hyperextension, GHD-simulator, or even on the bench, if there is to be hooked legs.

• Lower the body until parallel to the floor. Hands can cross on the chest, hold the sides of the body, or to have his head.
• Straighten your back, pull your shoulders back and bring the blades, pull the chest up. Hold this position for a few seconds and repeat the exercise.
• Perform three sets of 15-30 times depending on your fitness.

Start small and gradually increase the load

Exercises for flexibility back much more, but these are enough to get started. Do them at least three times a week, and even better - every day. In order not to get hurt, follow a few rules.

1. Perform the exercises slowly, smoothly and without jerks. When it comes back, you have to be doubly careful, therefore, in any case, do not perform the exercises abruptly.
2. Increase the weight gradually. The exercises with free weights increase the weight of no more than two months of regular training. So your muscles have time to get used to the new weight and you eliminate the injury.
3. Do the exercises consciously, feel which muscles are tensed and stretched. This is especially important when you come to the end of its range of motion: here you need to be particularly focused and careful not to get injured.