Throwing your legs over your head. Several simple exercises for the spine Exercises for the spine

27.08.202027.05.2017

So, if muscle corset weak, no chiropractor will protect your spine from osteochondrosis, curvatures and other diseases.

There are many techniques aimed at preserving perfect posture and mobility. Regardless of their individual characteristics, they have a lot in common. Yoga exercises are especially effective for back health and flexibility. Almost everything useful exercises for the spine can be performed at home, without devoting as much time to it as it might seem.

A set of exercises for the spine before bed

These simple exercises for the spine should be performed before bed. However, this does not mean that if you have time in the morning or afternoon, you cannot use them. Why they are recommended to be performed in the evening is easy to explain. All day long our back experiences various types of stress. This is a long sitting at the computer, driving in public transport in an uncomfortable position, lifting any weights, and so on. It is natural that your back becomes less than ideal over the course of a day. If you go to bed in this position, no orthopedic mattress will correct the situation. After all, it is able to take the shape of our body. This is the imperfect form it will take. Therefore, this set of only 2 exercises is aimed at relaxing the back muscles and straightening the spine. They are also good for back flexibility. They can be performed after any workout.

Exercise on the horizontal bar

There is nothing difficult about this exercise. You just need to hang on the bar for 1-3 minutes. You don't have to do this continuously. You can do this intermittently. If your body weight is too heavy to support you, you can improvise a little. Hang the horizontal bar a little lower. Holding onto it, relax your knees, and do not lift your feet off the floor. After your arms become strong (and this will certainly happen with regular exercise), you can lift your feet off the floor.

Lying exercise to stretch the spine (if there is no crossbar)

This exercise will replace the previous one if you do not have a crossbar. You need to take a position lying on your back, on the mat. It is necessary to forcefully stretch your arms and legs in opposite directions, as if stretching the spine.

Cervical stretching exercise

The first two exercises (which are interchangeable) can stretch all parts of the spine except cervical spine. Therefore, there is a separate exercise for this delicate area.

Starting position: standing or sitting upright. You need to use your imagination and imagine that there is a rope tied from the top of your head. You are pulled up for it. The head should be in a level position. It must be pulled up without changing position. The neck stretched upward lingers for a couple of seconds in the very high point. After the muscles relax, repeat the exercise 2 times. On next stage You need to stretch your neck up again and tilt it slightly to the right and left.

All spinal straightening exercises require fluidity, a slow pace, and consistency.

A set of exercises for the spine

All of these spinal alignment exercises are essential. They are also aimed at strengthening the back muscles. This set of exercises for the spine includes only 3 tasks.

Exercise for the lower spine

Performed while sitting on the floor. Legs straight extended forward. Place your arms in front of your chest like a block for protection. It is necessary to walk on the buttocks in this position. 8 steps go forward, 8 steps back. The exercise is repeated 3-5 times.

Exercise "Plow"

From a lying position on your back, you need to throw your legs over your head. Hands are placed along the body. Legs should be straight and laid back as far as possible. Toes need to reach the floor. Anyone who can do it can reach with their heels. You need to stay in this position for a few seconds. Afterwards return to starting position, slowly lowering your legs down.

Exercise "Bend"

It is very important that this exercise is performed after the previous one, for a harmonious effect on the spine. You need to lie on your stomach, legs straight, emphasis on your palms, which are in front of your body. Rising up on your arms, the body gradually bends backward. The head also tilts back. Everything must be done slowly and smoothly. When the maximum upper point is reached, there is a delay in this position for 10-30 seconds. Afterwards, you need to smoothly lower yourself down, lowering your stomach, then your chest and head.

Set of exercises “Crocodile”

All these exercises are aimed at improving health in cases of osteochondrosis, hernia, radiculitis and other diseases. They are used as a massage internal organs. Very beneficial for restoring back flexibility. By doing them you can strengthen nervous system, improve blood circulation. It is not recommended for people with asthma, pulmonary tuberculosis and pneumosclerosis.

It's important to pay attention proper breathing. When doing spiral turns, you need to inhale, and when returning to the starting position, exhale.

Each exercise includes four spiral turns to the right and left. At the extreme points of the turn you need to stop for 4 seconds. All of them are performed in a lying position. At the end of each exercise, do relaxing movements. As you inhale, bend your legs (with your feet on the floor) and arms (resting on your elbows). As you exhale, straighten your legs and straighten your arms.

In total, the Crocodile complex includes 13 exercises that must be performed in strict sequence.

Exercises using the “Fukutsuji” method

A set of exercises for the spine can consist of just one five-minute task. The technique will help not only strengthen your back, but also lose weight and even grow taller. The Japanese founder of this method suggests just using a rolled up towel. This confidence in the result has already been proven by users of the technique. According to Fukutsuji, compression of the spine and overweight arise due to the fact that the bones of the pelvis and ribs are in incorrect position. If you put them in a natural position, your waist will decrease, your spine will stretch, and correct posture will appear.

To do this, it is enough just to lie on a roller for a few minutes a day, correctly located in the lumbar region. The roller, as you gain experience in performing it, will need to be increased.

You need to lie on your back, place the cushion under your lower back in the place where your navel comes out. Legs straight are at a distance of 10 cm from each other. The arms are straight on the floor behind the head, palms down. The big toes and little fingers of the hands touch (this is very important!) to each other. So you need to lie down for 5 minutes every day. Once completed, you need to rise very slowly from your back. At first there may be discomfort, which gradually goes away.

Conclusion

In conclusion, it is worth noting that healthy spine doesn't require much attention. Once you give it a minute a day, you will feel lightness throughout your body. To make your back flexible, you should work longer. But once you start, don't stop. All great things begin with the first step.

No need to treat joints with pills!

Have you ever experienced unpleasant discomfort in your joints or annoying back pain? Judging by the fact that you are reading this article, you or your loved ones have encountered this problem. And you know firsthand what it is:

inability to move easily and comfortably;
discomfort when going up and down stairs;
unpleasant crunching, clicking not of your own accord;
pain during or after exercise;
inflammation in the joints and swelling;
causeless and sometimes unbearable aching pain in the joints.

You've probably tried a bunch of medications, creams, ointments, injections, doctors, examinations, and, apparently, none of the above has helped you. And there is an explanation for this: it is simply not profitable for pharmacists to sell a working product, as they will lose customers! It was precisely this that the leading rheumatologists and orthopedists of Russia jointly opposed, presenting what has long been known among the people effective remedy for joint pain that actually heals, and not just relieves pain! Read an interview with a famous professor.

How to put your leg over your head?

What methods are there?

At a young age, I did it quite freely. To do this, you need to sit on the floor, take a comfortable position and, using your hands, place your leg behind your head. In the same way you can return to the starting position. True, such an exercise requires a certain flexibility and dexterity, so you need to ask someone to back it up.

Without sufficient stretch, you will not be able to throw your leg over your head. If you do not have natural flexibility, then you need to perform building exercises.

Remember that if you have any serious problems with the spine or hip joints, then it is better to leave this idea.

Firstly, if you know how to do a longitudinal split, then throwing your leg over your head will not be a particular problem for you.

Therefore, you can perform those exercises that help you do the splits.

Secondly, the following exercise is very effective - lie on your back, raise your leg bent at the knee. The second leg should remain straight. You should try to place the bent leg next to you (to the side of the body) so that it lies freely on the floor or rug.

You can do this too - try to place two legs bent at the knee on the floor at the same time.

If you can do this easily, then your stretching is already good enough.

Well, if you want to throw your leg over your head in a standing position, then you must also have good balance.

How to increase back flexibility?

One of the most common diseases among today's youth is scoliosis. With this disease, curvature of the spinal column occurs, and, as a result, pinching of the nerves leading from it to all organs occurs, which leads to disruption of their activity. How to improve back flexibility and develop the so-called muscular corset of the spine? To improve the condition of the spine and strengthen the back muscles, you need to spend a few minutes a day stretching your back.

Exercise – 1: pulling up the knee while lying on the floor. Lie on your back. Bend one leg at the knee and pull it towards your chest with your hands. Don't try to keep your other leg pressed tightly to the floor. Hold the position for a few breaths. Repeat on the other leg.

Exercise – 2: arching the back. Standing on all fours, lower your head and arch your back as much as possible. Feel how your spine stretches. Hold for a few breaths. The above exercises will allow you to both increase the flexibility of your back and strengthen the muscles that support the spine.

Exercise – 3: back arching. Lying on your stomach and resting your hands on the floor, lift your body up, keeping your legs pressed to the floor and arching your back. Hold for a few seconds. Lower yourself back to the floor. Carefully! Do not arch your back until you feel pain and discomfort in your spine!

Exercise – 4: crunches, lying on your back. Lying on your back, lift your leg up and cross it crosswise over the other as far as possible. Press your opposite hand level shoulder girdle to the floor. Press your shoulders to the floor as well. Gently pull your crossed leg until you feel like you can’t keep your arm and shoulders pressed to the floor. Repeat the exercise on the other side.

Exercise – 5: throwing your legs behind your head while lying on your back. Lying on your back, extend your arms along your torso. Lift both legs up and bend them behind your head so that your toes touch the floor behind your head. When you feel a stretch in your back, hold the position for a few seconds. To achieve best effect, all exercises should be repeated several times (3-10).

d_yatsenko

practitioner notes

Yoganidrasana - “two legs behind the head” pose

If you don’t do yoga very much and see someone in yoganidrasana, you will most likely think: “Lord, what are they doing? Why do this?” Children also really like this asana - when they see you in it, they come for some reason into wild delight.

Indeed, it is worth admitting that from the outside this pose looks quite extraordinary.

In fact, maybe someone can fall asleep in this position, but we are talking about the effect afterwards. The fact is that bending forward stimulates our parasympathetic nervous system in the direction of calm (and bending, on the contrary, in the direction of excitement) (if you didn’t know this, I advise you to take it into account during personal practice). Such a deep forward bend as in yoganidrasana ensures almost instantaneous entry into a state of peace and tranquility, also known as pratyahara (the fifth stage of raja yoga).

After performing this asana, a state of calm, saturation, and a reluctance to fuss and twitch over trifles is observed. It is logical that yoganidrasana should be performed at the end of the lesson.

Even in the most ordinary yoga classes, you will most likely be asked to do an approach to yoganidrasana. This exercise perfectly stimulates the spine (it is important that the lower back is pressed into the floor at this stage). We are trying to lower our knees to the floor.

Another type of exercise is to try to bring the feet closer to the head or even press them to the forehead. The back will be rounded, the lower back will no longer be pressed into the floor. In the first stages, you can place a towel or blanket under your spine: some people may experience bruises on their back.

If you feel that you can already put your legs behind your head, you need to cross them and “climb through” with your shoulders. Many people are afraid at this moment that they will never be able to “go back”, so it is better to have an instructor nearby who will reassure you and insure you.

But to better “arrange” your legs behind your head, you can try to straighten your arms to the sides, this will “push” you even deeper forward.

d_yatsenko

yoga for life and life with yoga

practitioner notes

Plow pose, halasana (lying on your back, legs straight behind your head)

What you need to know:

Any damage or injury in the cervical region;

Bronchial asthma (breathing in a plow may be difficult);

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it’s just very calm in this kind of “zug”

stay tuned for updates :)

Question regarding Halasana: Many online sources do not recommend moving your head in this asana. On the contrary, I believe that in this case, the neck is not a support, and to control the correct execution, I recommend that those practicing turn their heads left and right. What is your opinion?

Regarding your recommended entry into Halasana using muscles alone abdominals. Maybe your students are in good physical shape, but for the average yoga class attendee this is unattainable. For them, I offer the option of entering Halasana from a lying position with the palms placed under the buttocks. This is right?

Throwing your legs over your head

An exercise that requires the performer to have the proper level of flexibility. In addition to strengthening your abdominal muscles, it helps correct your posture and make your back more mobile. It is recommended to perform only on a gymnastic mat (blanket, bedspread).

Position 1

Lie on your back with your legs straight. Hands should lie along the body, palms down.

Position 2

With a sharp movement, lift your pelvis off the floor, lift your straight legs and lower them behind your head, trying to touch the floor with your toes. At the moment of execution, the abs should be as tense as possible, and the main force should fall on it, so if possible, do not lean on your hands.

Position 3

After holding for a second in the previous position, return to the starting position. This must be done in one sharp movement, but so that the legs do not touch the floor and are always suspended.

Don’t be afraid to take a high tempo, just don’t lower your feet to the floor at the end point and try to throw them as far behind your head as possible.

Pilates: leg curl exercise

Twisting your legs behind your head (Rollover) is a Pilates exercise that stretches and massages the spine and back muscles, strengthens the abdominal muscles, and stretches the back of the thighs and gluteal muscles.

Execution technique

Starting position when rolling with straight legs. Lie on your back, stretch your arms along your torso, palms down. Raise your straightened legs at an angle of about 60 degrees to the floor, or even higher if this helps you better maintain a stable pelvic position.

Inhale. Raise your legs vertically (flexion at the hip joint at an angle of 90 degrees).

Exhalation. Bend your spine, lift your pelvis off the mat and drive it toward your shoulders as your legs pass overhead.

Inhale. Lower your legs to the floor as shown in the figure, if you have flexibility, and then spread them shoulder-width apart.

Exhalation. Slowly roll on your back and lower your pelvis onto the mat. After this, continue lowering your legs to the starting position.

Repeat the rolls with straight legs again, but start with your legs apart, and in the 4th phase, when your legs are behind your head, bring them together.

Repeat the exercise 6 times, of which the legs in the 1st phase are brought together 3 times and spread 3 times.

Main working muscles

Spinal flexor muscles: rectus abdominis, external oblique, internal oblique.

Muscles that flex the leg at the hip joint: iliopsoas, rectus femoris, sartorius, tensor fascia lata thighs, pectineus muscle.

Accessory muscles

Abdominal muscles that stabilize the spine: transverse muscle belly.

Muscles that extend the leg at the hip joint: large gluteal muscle, posterior thigh muscle group.

Hip abductors: gluteus medius, gluteus minimus.

Adductor muscles of the thigh: adductor longus, adductor brevis, adductor magnus, gracilis.

Muscles that extend the leg knee joint: quadriceps femoris muscle.

Muscles that perform plantar flexion of the foot in ankle joint: calf muscle, soleus muscle.

Muscles that extend the arm shoulder joint: latissimus muscle back, teres major muscle, posterior deltoid muscle.

Draw in your stomach as you roll with straight legs to stabilize your pelvis and prevent excessive arching in your lower back as the hip flexors support your legs and lift them upright in phases 1 and 2.

Use your abdominal muscles to posteriorly tilt your pelvis and flex your spine as you begin Phase 3. Start from the lower sections and create a maximum bend in the lower back during the backward roll phase. People with flexible spines may need to simultaneously contract the spinal erector muscles slightly to achieve an even curve and prevent excessive flexion in the middle and lower spine.

Use your hip flexors to lift your legs off the mat in Phase 3 and control their lowering in Phase 4 of the straight leg rolls. At the same time, the abductor muscles of the thigh slightly spread the legs.

Draw your legs closer to your body and ensure that the lumbar spine flexion is maintained as long as possible in phase 5, when the abdominal muscles control the gradual lowering of the torso to the mat. Once it is lowered, switch the action of the abdominal muscles to maintain stability of the pelvis and lower back, while the muscles that flex the legs in hip joints, control the lowering of the legs, and the adductor muscles of the thigh bring them together.

During the entire rolling exercise, the legs should be straightened and the toes should be pulled back due to the action of the muscles that extend the leg at the knee joint and perform plantar flexion of the foot. You should aim to reach as far as possible with your legs, no matter which direction they point.

Lifting your pelvis off the floor in the 3rd phase, press your hands firmly onto the mat so that the muscles that extend the arm at the shoulder joint also help lift the torso. In the 5th phase, hands in the same position also play important role, but the muscles in this case work eccentrically.

Mental image. In the ascending phase of the movement, imagine that you are grasping a large gymnastic ball, and when the pelvis begins to descend, mentally move it towards the legs.

Notes

Rolls with straight legs can be thought of as the mirror opposite of a twist with a forward bend. The only difference is that in this case you pull your pelvis towards chest, and not vice versa. It is important to start the movement from the pelvis in order to consistently, vertebra by vertebra, bend the spine in the lumbar region. The abdominal muscles tilt the pelvis backward. This skill will be useful to you later in order to get rid of the tendency to tilt your pelvis forward when outstretched legs create a large moment of force, for example in exercises such as The 100 and Die Hard. Posterior pelvic tilt activates more muscle fibers in the lower part of the abdominal muscles and thereby contributes to the stability of the power center. In addition, rolling with straight legs provides good dynamic stretching. posterior group thigh muscles and spinal erector muscles.

Despite the fact that the benefits of this exercise, rolling with straight legs, are undeniable, it involves forced flexion of the spine in the thoracic and cervical regions under the influence of the weight of the body, which is not always acceptable and permissible for some people. Perform this exercise only if you do not feel discomfort in your back and neck. Consult your doctor and, if necessary, abandon the exercise or make adjustments to it.

Modifications

In the 3rd and 4th phases, place your legs behind your head only until the body weight rests on your shoulders and top part back, not on the neck. This will reduce the load on cervical vertebrae. If your muscles are not flexible enough back surface hips, at first limit yourself to the fact that your legs in the upper phase will be parallel to the floor. They don't have to touch the mat. If the muscles in this area are very tight, you can slightly bend your knees when they are above your head. If muscle tightness in the lower back or shoulders does not allow you to raise your pelvis to shoulder level, bend your elbows and place your palms on your lower back to create support for your torso.

Options

With your feet above your head, dorsiflex your foot at the ankle to deepen the stretch in your hamstrings. When returning to the starting position, pull your toes back.

Working muscles

Main working muscles:

Spinal flexor muscles: rectus abdominis, external oblique, internal oblique.
Muscles that flex the leg at the hip joint: iliopsoas, rectus femoris, sartorius, tensor fasciae lata, pectineus.

Accessory muscles:

Abdominal muscles that stabilize the position of the spine: transverse abdominal muscle.
Muscles that extend the leg at the hip joint: gluteus maximus, hamstrings.
Hip abductors: gluteus medius, gluteus minimus.
Adductor muscles of the thigh: adductor longus, adductor brevis, adductor magnus, gracilis.
Muscles that extend the leg at the knee joint: quadriceps femoris.
Muscles that perform plantar flexion of the foot at the ankle joint: gastrocnemius muscle, soleus muscle.
Muscles that extend the arm in the shoulder joint: latissimus dorsi, teres major, posterior deltoid.

Inhale. Raise your legs vertically (flexion at the hip joint at an angle of 90 degrees).

Exhalation. Bend your spine, lift your pelvis off the mat and drive it toward your shoulders as your legs pass overhead.

Inhale. Lower your legs to the floor as shown in the figure, if you have flexibility, and then spread them shoulder-width apart.

Exhalation. Slowly roll on your back and lower your pelvis onto the mat. After this, continue lowering your legs to the starting position.

Repeat the rolls with straight legs again, but start with your legs apart, and in the 4th phase, when your legs are behind your head, bring them together.

Repeat the exercise 6 times, of which the legs in the 1st phase are brought together 3 times and spread 3 times.

Draw your legs closer to your body and ensure that the lumbar spine flexion is maintained as long as possible in phase 5, when the abdominal muscles control the gradual lowering of the torso to the mat. Once it's down, switch the action of your abdominal muscles to maintain stability in your pelvis and lower back, while your hip flexors control the lowering of your legs and your hip adductors bring them together.

Lifting your pelvis off the floor in the 3rd phase, press your hands firmly onto the mat so that the muscles that extend the arm at the shoulder joint also help lift the torso. In the 5th phase, the arms, which are in the same position, also play an important role, but the muscles in this case work eccentrically.

Mental image. In the ascending phase of the movement, imagine that you are grasping a large gymnastic ball with your torso, and when your pelvis begins to descend, mentally move it towards your legs.

Notes

Rolls with straight legs can be thought of as the mirror opposite of a twist with a forward bend. The only difference is that in this case you pull the pelvis towards the chest, and not vice versa. It is important to start the movement from the pelvis in order to consistently, vertebra by vertebra, bend the spine in the lumbar region. The abdominal muscles tilt the pelvis backward. This skill will come in handy later to help you overcome the tendency to tilt your pelvis forward when extended legs create a large moment of force, such as in exercises like The 100 and Die Hard. The posterior pelvic tilt activates more muscle fibers in the lower abdominal muscles and thereby contributes to the stability of the strength center. In addition, in rolls with straight legs there is a good dynamic stretching of the posterior thigh muscles and the muscles that extend the spine.

Modifications

In phases 3 and 4, bring your legs behind your head only until the weight of your body is on your shoulders and upper back, not your neck. This will reduce the load on the cervical vertebrae. If your hamstring muscles are not flexible enough, at first limit yourself to keeping your legs parallel to the floor in the upper phase. They don't have to touch the mat. If the muscles in this area are very tight, you can slightly bend your knees when they are above your head. If muscle tightness in the lower back or shoulders does not allow you to raise your pelvis to shoulder level, bend your elbows and place your palms on your lower back to create support for your torso.

Options

With your feet above your head, dorsiflex your foot at the ankle to deepen the stretch in your hamstrings. When returning to the starting position, pull your toes back.

There are at least 8 popular exercises, the regular performance of which almost always leads to injury or exacerbation of chronic diseases. Professionals classify such exercises as category X. In the sense of “X”, that is, exercises the implementation of which is associated with extreme health risks. This does not mean that they cannot be used at all. Use it if you want. But remember what you're risking. And, of course, be extremely careful.

Barrier step

Execution: sitting on the floor, straighten one leg, turning the toe up. Bend the other leg at the knee and move it to the side, turning the toe away from you. Spreading your legs as wide as possible, bend towards your straight leg, holding your foot with both hands.

Why did you come up with: for stretching the muscles of the back surface of the straight leg

What is dangerous: according to the book “The Science of Flexibility” by D. Alter, this exercise“leads to excessive stress on the knee joint bent leg, hyperextension of the medial cruciate ligament, slipping of the patella and compression of the posterior part of the lateral meniscus." In short: it can seriously injure the knee of a bent leg.

How to secure: The easiest way is to simply straighten the leg bent at the knee or tuck it under you.

Bend forward to straight legs

Execution: placing your feet together and straightening your legs, bend forward, trying to touch your knees with your chest, and your shins with your forehead.

Why did you come up with: for stretching the erector spinae and hamstring muscles.

What is dangerous: Leaning forward is primarily dangerous due to loss of balance. In conditions gym A fall from this position can result in a serious head injury and other unpleasant injuries. In addition, some experts consider bending to be harmful to the intervertebral discs and ligaments of the lumbar spine.

How to secure: place your feet not together, but shoulder-width apart, thereby increasing the stability of the starting position. Or do the same bends while sitting, completely avoiding a possible fall.

Frog

Execution: kneeling, spread your legs as wide as possible and try to sit with your pelvis on the floor. The toes of both feet are turned outward, the legs are bent at the knees as much as possible.

Why did you come up with: to stretch the hip adductors and improve hip mobility

What is dangerous: As with the hurdle step, excessive stress on the knees can lead to injury, but now to both legs. In addition, this exercise can seriously damage the hip joints.

How to secure: It's better not to do it at all. As a last resort, try to sit down so that when viewed from above, both of your legs from the buttocks to the knee form a perfectly straight line - you cannot tilt your pelvis back.

Bent-overs with a barbell while standing

Execution: placing the barbell on the upper part of the trapezius and placing your feet hip-width apart, you should bend forward until your body is almost horizontal.

Why did you come up with: to strengthen the erector spinae and hamstring muscles

What is dangerous: With the slightest loss of control over the lumbar spine, herniated discs are possible.

How to secure: if you are confident in your own technical readiness, bending over with a barbell can be done, but for short periods - no more than 2-3 weeks. If not, then it is better to replace them with Romanian deadlifts and hyperextensions.

Cross twine

Execution: placing your feet twice as wide as your shoulders, you need to rest your hands on the floor, and then, without bending your knees, spread your feet to the sides so that you ultimately lie on the floor with your hips.

Why did you come up with: for stretching the adductor muscles of the thigh and impressing romantically minded others

What is dangerous: The splits are one of the most useless exercises in fitness. Not only are only a few able to perform it correctly, but excessive efforts can lead to injuries to the menisci and medial cruciate ligament. The latter most often occurs during involuntary bending of the knees when trying to go as low as possible.

How to secure: To reduce the load on your knees, it is best to stretch not both legs at once, but only one leg. To do this, stand on your knee, moving your other leg to the side, and lower yourself without tilting your pelvis back. To prevent your straight leg from inadvertently bending, turn your foot towards you and press it to the floor - the tension in the lower leg muscles further stabilizes the knee joint. Stay in this position for 15–30 seconds, then change legs.

Bent-over body rotations

Execution: put the barbell on your back, place your feet hip-width apart, bend at the waist and bend over. Now, without straightening, turn from side to side, rotating the bar and body.

Why did you come up with: in ancient bodybuilding times, back in 1973, this exercise was used to train the oblique abdominal muscles.

What is dangerous: even ordinary rotations in the lumbar region threaten serious injuries to the soft tissues surrounding the spine and intervertebral discs. Leaning forward increases the risk several times. Suffice it to recall that lumbago in the lower back most often occurs in this position.

How to secure: turns of the body in an inclination, if they affect anything, are more likely to affect the thoracic spine. Instead of dangerous work with the bar, it is best to lie on your side, bend your knees and try, twisting at the shoulder blades (but not the lower back!), to touch the floor behind you with your hand. This exercise is completely safe and greatly increases mobility. thoracic spine.

Plow

Execution: lying on your back - arms along the body - you need to raise your legs and then lower them behind your head, touching your feet to the floor. The knees should be kept straight.

Why did you come up with: for stretching the muscles of the thoracic, cervical and lumbar spine

What is dangerous: the “plow” strongly compresses the internal organs, which, against the background of difficulty breathing, can cause uncontrolled rise blood pressure and loss of consciousness. In addition, if this asana is not performed correctly, the impact on the neck far exceeds all permissible limits. In the long term, this can lead to calcification of the cervical spine.

How to secure: stretching the erector spinal muscles - from the neck to the lower back - is much easier and safer while sitting. Sit on your knees, clasp your hands behind the back of your head and, rounding your back, press your chin to your chest. Hold for 15–30 seconds.

Bench press

Execution: stand straight with the barbell on your shoulders (hold it wide grip). The feet are slightly wider than the hips, the back is straight, the legs are slightly bent at the knees. Helping yourself with your legs, push the barbell above your head and then lower it back behind your head to the level of the back of your head or below. If it works, repeat.

Why did you come up with: this is an exercise that came out of weightlifting (they practice it there final part snatch), in commercial fitness clubs they are used to train the deltoid muscles.

What is dangerous: excessive supination humerus with simultaneous abduction may result in serious injury to the shoulder joints and/or spine. The latter is most likely in the case when insufficient mobility of the shoulder joints is compensated by excessive deflection in the lumbar or thoracic regions.

How to secure: If you want to bench press while standing, press from your chest, not from behind your head. So the shoulder joints are in a safe position, and the range of motion of the humerus is much greater, which increases the load on the target deltoid muscles.

Lie on your back with your legs straight. Hands should lie along the body, palms down.

Position 2

Position 3

After holding for a second in the previous position, return to the starting position. This must be done in one sharp movement, but so that the legs do not touch the floor and are always suspended.

Don’t be afraid to take a high tempo, just don’t lower your feet to the floor at the end point and try to throw them as far behind your head as possible.

Feet behind head benefits

Twisting your legs behind your head (The Roll-over)

Difficulty level: medium to difficult

Effect: stretching and massage of the spine and back muscles, strengthening the abdominal muscles and center of the body, stretching the back of the thighs and gluteal muscles.

Option 1 - Starting position: lie on your back, arms along your body, legs straightened on the floor, toes pointed. Fix the center of the body, pull in the stomach. Inhale, as you exhale, lift your legs away from your body and slowly twist them behind your head as far as possible. Ideally, you should touch your toes to the floor, inhale and exhale, smoothly lower your legs to the floor.

Option 2 - The starting position is the same, as you exhale, twist your legs behind your head with your toes pulled up, while inhaling, your feet become in a flex position and, as you exhale, twist downwards.

Number of repetitions: 8 repetitions

Do not help yourself with your hands, as if pushing your feet off the floor.

Do not make sudden movements, twisting is performed smoothly - vertebra by vertebra.

Try to keep your legs straight and touch your toes to the floor behind your head.

An easier version of the leg curl is from a tabletop position (legs raised, knees bent at 90°).

Headstand: technique, benefits and harm

Headstand (Sirshasana) gives the body balance, stability and rejuvenation. Yogis call it the king of asanas, because it stimulates blood supply to the brain and activates the pituitary gland.

As a king ruling over his subjects, the brain regulates the will and intellect, imagination and thinking, and influences the health, vitality and development of the entire body. Yoga master B.K.S. Iyengar taught the practice to the 84-year-old Queen Mother of Belgium. Her head shook, her whole body trembled, but for the next 8 years she diligently performed Shirshasana.

There are two variants of Sirsasana: salamba - “headstand and hands” and niralamba - “headstand without hands”. To prepare, you need to practice shoulder stand (Sarvangasana) and plow pose (Halasana). It is quite enough for women to do Salamba Sirsasana correctly.

Execution techniques

There are several options, performed sequentially: first, with an assistant, technique No. 1 is mastered against a wall or in a corner, then technique No. 2 is mastered independently and without a wall.

The stand is made against the wall, or better yet, in the corner. Using an angle, you can quickly ensure that when balance is achieved, the body, legs and head will line up in a straight line.
Place the rolled up rug in a corner so that the edges touch the walls, and sit on your knees in front of it, face down.
The fingers are clasped together, the thumbs touch, the palms form a bowl and stand at a distance of 5–8 cm from the corner. Thumbs and little fingers are parallel. If you place your palms further, the spine will bend, the stomach will protrude forward, the weight of the body will fall on the elbows and cause pain in them, the face will turn red.
The forearms are placed so that the elbows lie in one line, the ulnas touch the mat, and the radii are located exactly above them.
The distance between the elbows is equal to the width of the shoulders, the arms remain straight and do not deviate. If your elbows are close, the pressure on your ribs will cause chest pain. If the elbows are spread wide, the chest will not open, and the pressure will be on the vertebrae of the cervical spine.
An equilateral triangle is formed, which is made up of the palms, forearms and the distance between the chest and elbows. You cannot move your elbows and forearms after everything has already been established.
The buttocks rise so that the elbows form one line with the shoulders, and the palms form one line with the head. Breathing is measured.
As you exhale, the crown of the head is placed on the mat so that rear end The skull turned out to be parallel to the walls and 1.5–2 cm away from the little fingers. Do not hold your head in your palms or squeeze it between your hands. Remaining in this position, take 3-5 inhalations and exhalations.
Then, as you exhale, raise your knees, toes on the floor. Then they straighten their legs and move their feet inward, allowing the torso to become perpendicular to the floor.
Having made the legs firm, pull the kneecaps inward and stand for 5–10 seconds, maintaining the rhythm of breathing. The practitioner's assistant, standing on the left or right, supports the practitioner's legs and thighs.
As you exhale, without bending your spine, move your buttocks to the corner. The assistant lifts the practitioner's legs and body until the legs reach the wall, touching it with the outer edges of the heels. The body now rests only on both walls of the corner.
Then lift your buttocks away from the wall and transfer the weight to your arms and head. They stand in this position for as long as possible, preferably up to a minute, breathing normally. Once you gain control of the pose, the time can be gradually increased to 5 minutes.
To try to maintain balance, one foot is moved away from the wall 7–10 cm. The buttocks are tensed, and the second leg is placed next to the first. At first you will be able to stand like this for 10–15 seconds. Feeling a loss of balance, they lean their feet against the wall. Then they try again, breathing measuredly.
To exhale, lean your buttocks against the wall. The assistant supports the legs and thighs, and the practitioner gently lowers the legs and places them on the floor. After 10 seconds, raise your head and release your hands.

In the final situation it is important:

the sternum is raised so that the cervical vertebrae are not compressed and the weight of the body does not fall on the head;
the lateral parts of the ribs raise and open the chest, leaving the dorsal vertebrae concave;
The lumbar vertebrae are straightened to retract the abdominal muscles and abdomen;
the buttocks are positioned some distance from the wall to allow balance for the neck and lower back;
your heels rest against the wall so as not to lose your balance.

From points 3 to points 8, follow the instructions of Technique No. 1.
As you exhale, both legs slightly bent knees jump up. If the spine deviates backward, they try to move it forward, maintaining a vertical position. Knees point up, thighs remain parallel to the floor.
The torso is kept in line with the head. If you allow your buttocks to fall back, align with your elbows, or relax, a fall will occur.
Now the knees rise, look at the ceiling, and the body from the navel to the knees stands vertically. The legs below the knees are bent back, the muscles of the buttocks are tense and pulled inward. The body from head to knees is elongated in one line. This position is fixed for some time, breathing is normal.
Making the body firm from head to knees, they begin to raise their legs up, in line with the hips. Then the shins and calves are pulled all the way up.
When lifting your feet off the floor, the sequence of upward movement of the torso is important: first from the shoulder blades to the buttocks, then from the groin to the knees, then from the knees to the feet.
You can perform the stand for 5 minutes or more, while breathing is normal. The process of balancing on your head is as natural as standing on your feet.
As you exhale, the position of step 4 is again assumed. Then you touch your toes to the floor, your knees bend and also stand on the floor. Rest in this position for 10 seconds, then raise your head and unclasp your fingers.

In the final situation it is important:

the elbow joints and forearms are pressed down;
elbows hold firmly and do not move;
shoulders and armpits raised to avoid body weight pressing on the ears;
the shoulders are sufficiently distant from the hands;
intercostal muscles are expanded and raised up;
the armpits are well opened and extended upward;
the shoulder blades and back are pulled inward, the chest is turned out, without disturbing the position of the head and neck;
the lateral parts of the body are raised up;
the middle of the thighs and knees form one line;
buttocks and thighs are compressed, the inner thighs are raised up;
ankles and toes may touch;
the feet are straightened so that they are in line with the legs and do not turn out anywhere, and the toes point upward.

Need to pay attention

It is recommended to perform a headstand before other exercises that can disrupt the breathing rhythm and cause tremors in the body.
When performing, the spine should be straight.
To maintain balance, the crown and centers of the arches of the feet are used as poles.
Body weight is concentrated on the head, not on the palms or elbows.
When losing balance in the final position, you need to bend your knees towards your stomach and free your hands. The body will not fall, but will slide down and back in the direction from the neck to the torso.
If you are overweight, have problems with the uterus, menstrual irregularities or hernias, you should keep your knees and heels separate and your toes touching each other. This relieves pressure on the uterus and groin.
In order not to overstimulate the psyche, after performing Shirshasana, be sure to get into Sarvangasana. The exposure time should be the same or Sarvangasana should be done a little longer.
The headstand is performed once during one workout. You can practice it twice a day if you do it in the morning and in the evening.

Complete contraindications

You should not do a headstand if you have been practicing Hatha Yoga daily for less than 6 months and have the following diseases:

Hypertension.
Heart disease, heart failure.
Thrombosis and atherosclerosis.
Conjunctivitis, glaucoma and vascular weakness of the eyes.
Any type of bleeding.
Inflammation of the middle ear, mucous membranes of the nose and throat.
Displacement of intervertebral discs.
Severe blood contamination (chronic constipation and skin rashes).
Impaired kidney function.

Time restrictions

Excessively full intestines (not earlier than 3-4 hours after eating).
Physical fatigue.
Headache, dizziness.
Vigorous exercise (at least 30 minutes apart).
Pregnancy or menstruation.
Heavy sweating, fever, rapid heartbeat and pain.

Conclusion

The ability to stand correctly “upside down” neutralizes the disadvantages of a normal vertical position, when the internal organs sink and become sluggish. Sirsasana gently persuades them to be reborn. The body becomes warmer, blood supply increases, breathing and digestion improve.

Many minor illnesses are treated: colds and back pain. But the main effect is on the brain. Therefore, anyone who suffers from lack of energy and willpower, intellectual weakness and lack of mental clarity should understand the benefits of headstand and start practicing it regularly at home or by attending group classes.

How to properly perform a birch tree?

When we hear the phrase “birch exercise”, the first thing that comes to mind is school lessons physical education. It turns out that this stance is very beneficial for health, but only if performed correctly.

How to make a birch tree correctly, why the exercise is useful - we will look at it in this article.

Description

“Sarvangasana” in yoga, “candle” in European gymnastics, “birch” among the Slavs - the exercise is one of the basic ones in acrobatics and gymnastics. Everyone can handle it, but not everyone knows what effect is possible from regular classes. The “birch tree” pose is a stand on the shoulders, with straight legs extended upward, while the arms support the body in the pelvis or lower back. Subsequently, after regular training, the arms can be extended on the floor, holding the body in an upright position with muscle effort.

During this position, blood circulation improves, better blood flows to the back of the head through the vertebral artery, thereby improving the functioning of the internal organs. From Sanskrit, "sarvangasana" is translated as "pose for the whole body." For those who have just begun to practice it, it will be easier to start with the easier version of “viparita karani”. This is the same stance, but in it you can bend at the lower back, literally placing it on your hands, which support your body weight.

Benefits of exercise

The birch tree stance benefits almost the entire body:

strengthens the muscles of the back, abs, hips and legs;
salt deposition is reduced;
the spine is strengthened;
posture is straightened;
the amount of subcutaneous fat deposits decreases.

Thanks to improved blood circulation and oxygen saturation of the blood, tissue cells are rejuvenated, wrinkles are smoothed out, and the skin becomes elastic. Exercise allows you to relieve stress from the legs, abdominal cavity, and loosen the spine. It helps treat many health problems in both women and men:

appetite and digestion improve;
blood vessels are strengthened;
cardiac activity is normalized;
the endocrine and hormonal systems return to normal;
brain function improves;
migraine pain goes away;
pressure returns to normal.

Regular exercise will prevent gynecological diseases in women and prostatitis in men. Women will forget about painful critical days. Birch will help fight swelling of the legs and varicose veins veins, strengthens immune system, will relieve you of anemia, chronic fatigue, improve your vision and give you vigor and mood for the whole day.

How to make a birch tree correctly

The shoulder blade stand has a simple technique:

lie on your back on a mat laid out on the floor;
put your legs together and lift them up, then lift your hips off the floor;
help yourself with your hands, resting them on your lower back.

As a result, the head, neck and shoulder blades lie on the floor, and the body and legs are positioned vertically, while trying to keep the body level. You should “come out” of the stance smoothly, lie down for a while, relaxing your muscles. Best time for classes - in the morning, while the body and brain are relaxed and the stomach is empty. It is advisable to take food after exercise an hour later; it should be something light. The exercise can be done every day.

Possible difficulties and errors

If you have difficulty performing it, you can make the exercise easier. Place a chair behind your head, first cross your legs over your head, place your toes on the seat of the chair, and then smoothly level up. Do not immediately rush to stand in this position for a long time, start with thirty seconds, gradually increasing to three minutes.

during the exercise you need to relax;
you should not stand in a pose experiencing a feeling of discomfort; if this happens, it means you are doing something wrong or have increased the time too much;
You can’t twist your head or neck while standing, you can injure yourself;
You should not perform the exercise if you drank alcohol before it;
If you have health problems, you should not stand for more than a minute.

Beginners with a trained body are often deceived by the apparent ease of the exercise, and such misconception ends in injury. To avoid them, do not jump up suddenly after performing them, smoothly lower your legs behind your head, and only then to the floor, lie quietly for a while before getting up.

Contraindications

The birch exercise undoubtedly benefits the body, but in some cases there are contraindications to its implementation.

You cannot perform a stand in the following cases:

with inguinal hernia;
during critical days;
with injury to the spine and cervical spine;
enlarged thyroid gland;
for problems with cardiac activity;
for glaucoma;
with otitis;
if the pressure is too high;
for pregnant women in later stages.

Medical professionals also agree with the opinion of yogis about the rejuvenation of the body by regularly performing this stance. Doctors explain these results by improved blood circulation, which improves the functioning of all body systems. Yogis add that not only the physical body is rejuvenated, but also our spiritual beginning.

Secrets of performing Halasana, plow pose technique in yoga, benefits of asana

Halasana is an inverted yoga pose that is beneficial for the health of the back and legs. Plow pose reduces back pain and can help you sleep.

As part of the first sequence of Ashtanga Vinyasa yoga, Halasana is entered from Salamba Sarvangasana. In this article we will look at entering from a prone position.

Execution technique

Step 1:

Lie on the floor with your back down. Straighten your back, pull your shoulder blades together and down. Remove the lumbar arch.

Step 2:

As you inhale, lift both legs above your body at a 90-degree angle. Keep your legs straight, with your heels actively reaching towards the ceiling. Make sure your shoulders are pulled away from your neck and continue to pull your shoulder blades together.

Step 3:

With your next inhalation, lift your pelvis and place your legs behind your head. If necessary, support your pelvis/lower back with your hands for balance. Exhale and bring your legs further behind your head, creating a fold at the hip joints.

Slowly lower your toes to the floor behind your head. If possible, keep your torso perpendicular to the floor with your legs fully extended.

Step 4:

Keeping your toes flat on the floor, lift your hips and tailbone toward the ceiling. Imagine that the body is suspended from the hip joints.

The throat should be soft, the gaze should be directed to the navel.

Step 5:

You can continue to press your hands into your lower back, pushing your back toward the ceiling. Alternatively, remove your arms from your back and extend them behind you on the floor, palms down, opposite your legs. Take a couple of breathing cycles.

Clasp your palms and press firmly across the entire surface of your arms, acting like a lever as you lift your hips toward the ceiling.

Step 6:

Stay in the pose for 1 to 3 minutes. Halasana is usually practiced after Salamba Sarvangasana for 1 to 5 minutes.

Exit from the pose

As you inhale, return your hands to your lower back. As you exhale, begin to lower your legs, keeping them close to your body; unfold your spine along the mat, lowering your legs to their original position.

Adjustment of asanas / control points

actively pull your shoulder blades together and pull them towards your lower back, move your shoulders away from your ears to free the lower cervical vertebrae and upper thoracic vertebrae;

the task is to keep the entire body weight on the shoulders, and not on the neck;

the chin is slightly tucked towards the neck, the head is relaxed;

To stretch your spine further, move your legs away from your head and do not bend your knees.

Benefit

reduces stress and fatigue;

stimulates the abdominal organs and the thyroid gland;

stretches the shoulders and spine;

has a beneficial effect on infertility, insomnia, and sinusitis;

Helps eliminate fat deposits in the thighs and abdomen.

Contraindications

neck and back injuries;

asthma and high blood pressure;

pregnancy, starting from the 2nd trimester.

Yoga preparatory exercises

Advanced Practice

As you enter the asana, firmly pull your shoulder blades together and rise to the tops of your shoulders. Push firmly onto your shoulders, while lifting your pelvis and body and further moving your legs behind your head and your arms in the opposite direction.

Variations

Light version of Halasana

At first, do not try to place your legs completely behind your head: raise your legs up and try to place them not completely behind your head, thereby rolling back and forth. Repeat the movement several times until you feel ready to complete the asana.

You can also perform the asana against the wall, placing your legs behind your head and placing them on the wall at a height that is comfortable for you. at the moment time.

When exiting the asana, to avoid injury or pinching in the neck, bend your knees.

Entering the asana, place your hands behind your head, palms up. Place your feet on your palms so that the arch of your foot rests on your palm. Pull your heels further behind your head, holding them with your palms. In this variation, the back is rounded and the back of the thighs and lower back are stretched.

Karnapidasana (ears between knees pose). This asana can only be performed if you have mastered Halasana! Karnapidasana perfectly works the cervical-collar area, stretches the shoulders and the entire spine.

To perform the asana, follow these steps:

enter Halasana following the steps described in the instructions above;

As you exhale, move your pelvis a little further behind your head and bend your knees. The arms remain in the same position - extended to the side opposite to the body, palms clenched.

With each exit, try to pull your knees more and more towards your ears so that your head is between your legs. Take your time.

Place your shins on the floor with your head between your knees and your feet together. At the slightest discomfort in your neck, stop moving your legs towards your head. Breathe evenly, looking at the middle of your chest.

hold the asana for several breathing cycles, then carefully straighten your knees and exit the asana, as indicated in the basic instructions.

d_yatsenko

yoga for life and life with yoga

practitioner notes

Plow pose, halasana (lying on your back, legs straight behind your head)

What you need to know:

Any damage or injury in the cervical region;

Bronchial asthma (breathing in a plow may be difficult);

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it’s just very calm in this kind of “zug”

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Regarding your recommended entry into Halasana using the abdominal muscles alone. Maybe your students are in good physical shape, but for the average yoga class attendee this is unattainable. For them, I offer the option of entering Halasana from a lying position with the palms placed under the buttocks. This is right?

Pilates: leg curl exercise

Execution technique

Inhale. Raise your legs vertically (flexion at the hip joint at an angle of 90 degrees).

Exhalation. Bend your spine, lift your pelvis off the mat and drive it toward your shoulders as your legs pass overhead.

Inhale. Lower your legs to the floor as shown in the figure, if you have flexibility, and then spread them shoulder-width apart.

Exhalation. Slowly roll on your back and lower your pelvis onto the mat. After this, continue lowering your legs to the starting position.

Repeat the rolls with straight legs again, but start with your legs apart, and in the 4th phase, when your legs are behind your head, bring them together.

Repeat the exercise 6 times, of which the legs in the 1st phase are brought together 3 times and spread 3 times.

Main working muscles

Spinal flexor muscles: rectus abdominis, external oblique, internal oblique.

Muscles that flex the leg at the hip joint: iliopsoas, rectus femoris, sartorius, tensor fasciae lata, pectineus.

Accessory muscles

Abdominal muscles that stabilize the position of the spine: transverse abdominal muscle.

Muscles that extend the leg at the hip joint: gluteus maximus, hamstrings.

Hip abductors: gluteus medius, gluteus minimus.

Adductor muscles of the thigh: adductor longus, adductor brevis, adductor magnus, gracilis.

Muscles that extend the leg at the knee joint: quadriceps femoris.

Muscles that perform plantar flexion of the foot at the ankle joint: gastrocnemius muscle, soleus muscle.

Muscles that extend the arm in the shoulder joint: latissimus dorsi, teres major, posterior deltoid.

Draw your legs closer to your body and ensure that the lumbar spine flexion is maintained as long as possible in phase 5, when the abdominal muscles control the gradual lowering of the torso to the mat. Once it's down, switch the action of your abdominal muscles to maintain stability in your pelvis and lower back, while your hip flexors control the lowering of your legs and your hip adductors bring them together.

Lifting your pelvis off the floor in the 3rd phase, press your hands firmly onto the mat so that the muscles that extend the arm at the shoulder joint also help lift the torso. In the 5th phase, the arms, which are in the same position, also play an important role, but the muscles in this case work eccentrically.

Mental image. In the ascending phase of the movement, imagine that you are grasping a large gymnastic ball with your torso, and when your pelvis begins to descend, mentally move it towards your legs.

Notes

Modifications

Options

With your feet above your head, dorsiflex your foot at the ankle to deepen the stretch in your hamstrings. When returning to the starting position, pull your toes back.

Exercises for the spine must be performed throughout your life. The health of not only the back, but also the entire body depends on the condition of the spine. So, if the muscle corset is weak, no chiropractor will protect your spine from osteochondrosis, curvatures and other diseases.

There are many techniques aimed at maintaining ideal posture and mobility. Regardless of their individual characteristics, they have a lot in common. Yoga exercises are especially effective for back health and flexibility. Almost all useful exercises for the spine can be performed at home, without devoting as much time to it as it might seem.

News line ✆

These simple exercises for the spine should be performed before bed. However, this does not mean that if you have time in the morning or afternoon, you cannot use them. Why they are recommended to be performed in the evening is easy to explain. All day long our back experiences various types of stress. This means sitting at the computer for a long time, riding public transport in an awkward position, lifting any heavy objects, and so on. It is natural that your back becomes less than ideal over the course of a day. If you go to bed in this position, no orthopedic mattress will correct the situation. After all, it is able to take the shape of our body. This is the imperfect form it will take. Therefore, this set of only 2 exercises is aimed at relaxing the back muscles and straightening the spine. They are also good for back flexibility. They can be performed after any workout.

Exercise on the horizontal bar

Lying exercise to stretch the spine (if there is no crossbar)

Cervical stretching exercise

The first two exercises (which are interchangeable) can stretch all parts of the spine except the cervical region. Therefore, there is a separate exercise for this delicate area.

Starting position: standing or sitting upright. You need to use your imagination and imagine that there is a rope tied from the top of your head. You are pulled up for it. The head should be in a level position. It must be pulled up without changing position. The neck stretched upward lingers for a couple of seconds at the highest point. After the muscles relax, repeat the exercise 2 times. At the next stage, you need to stretch your neck up again and tilt it slightly to the right and left.

All spinal straightening exercises require fluidity, a slow pace, and consistency.

A set of exercises for the spine

All of these spinal alignment exercises are essential. They are also aimed at strengthening the back muscles. This set of exercises for the spine includes only 3 tasks.

Exercise for the lower spine

Performed while sitting on the floor. Legs straight extended forward. Place your arms in front of your chest like a block for protection. It is necessary to walk on the buttocks in this position. 8 steps go forward, 8 steps back. The exercise is repeated 3-5 times.

Exercise "Plow"

From a lying position on your back, you need to throw your legs over your head. Hands are placed along the body. Legs should be straight and laid back as far as possible. Toes need to reach the floor. Anyone who can do it can reach with their heels. You need to stay in this position for 10-30 seconds. Then return to the starting position, slowly lowering your legs down.

Exercise "Bend"

Set of exercises “Crocodile”

All these exercises are aimed at improving health in cases of osteochondrosis, hernia, radiculitis and other diseases. They are used as a massage of internal organs. Very beneficial for restoring back flexibility. By performing them, you can strengthen the nervous system and improve blood circulation. It is not recommended for people with asthma, pulmonary tuberculosis and pneumosclerosis.

It is important to pay attention to proper breathing. When doing spiral turns, you need to inhale, and when returning to the starting position, exhale.

In total, the Crocodile complex includes 13 exercises that must be performed in strict sequence.

Exercises using the “Fukutsuji” method

A set of exercises for the spine can consist of just one five-minute task. The technique will help not only strengthen your back, but also lose weight and even grow taller. The Japanese founder of this method suggests just using a rolled up towel. This confidence in the result has already been proven by users of the technique. According to Fukutsuji, spinal compression and excess weight occur due to the fact that the pelvic bones and ribs are in the wrong position. If you put them in a natural position, your waist will decrease, your spine will stretch, and correct posture will appear.

To do this, it is enough to just lie on a cushion for a few minutes a day, correctly located in the lumbar region. The roller, as you gain experience in performing it, will need to be increased.

Conclusion

In conclusion, it is worth noting that a healthy spine does not require much attention. Once you devote 30-40 minutes a day to it, you will feel lightness throughout your body. To make your back flexible, you should work longer. But once you start, don't stop. All great things begin with the first step.

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