Strengthening back muscles at home

13.05.202127.05.2017

Human health depends on 80% of the state of the spine, or rather, on his health. A man's back is his Achilles' heel. People remember her when she gets sick or stops functioning. By the age of 40, most people feel discomfort in the back and in the spinal area. It causes many diseases.

The human spine is constantly under enormous stress. Due to unnecessary loads, scoliosis, S-shaped curvature, osteochondrosis, pinching of blood vessels and nerve plexuses appear. The consequence of all these violations entails a number of diseases:

decreased visual acuity;
numbness of the limbs;
pinched muscles;
headache;
migraine;
inflammation of the sciatic nerve;
poor access of blood to the extremities;
cardiovascular disease, etc.

If you do not do exercises to strengthen the back muscles at home, they will weaken very quickly. Because of this, certain areas of the spine will shrink too much and, consequently, the intervertebral discs will become inelastic.

The paravertebral zone of the intervertebral discs decreases and the lubricant does not get in the proper amount, the discs wear out and wear out. Often there are congestion due to poor outflow of blood. Growths also appear - osteophytes or salt deposits. Very often, the development of the spinal muscles depends on the lifestyle of a person and worsens from sedentary work, or the presence of excess body weight, lack of abs, and most importantly, from laziness to do any exercises to strengthen the muscles of the spine.

Those who regularly pay attention to the health of their backs are less vulnerable to diseases. They don't get as tired and feel less back pain even after exertion.

In order to help your back is to understand the muscular structure of our body. On our back are: the latissimus dorsi and trapezius muscles of the back.

The latissimus dorsi muscle is located from the lower back and ends in the armpits, covering the entire area of \u200b\u200bthe back. To train this muscle, one exercise will not be enough. This muscle builds a figure and helps the spine, removing half of the load from it.

The trapezius muscle is located at the top of the back and looks like a trapezoid. It is responsible for the movement of the arms, shoulders, neck and shoulder blades. The development of this muscle improves posture and vision, relieves pain in the neck.

Strengthening these muscles will improve the general condition of a person, prevent diseases, normalize the work of intervertebral discs and facilitate the transfer of heavy loads.

Exercises to strengthen the muscles of the back prevents the appearance of deformation changes in the intervertebral discs. For a more accurate result, you should be examined by a specialist doctor. Check the spine and, if necessary, undergo treatment. Also regularly do exercises at home or go to the gym.

Strengthening back muscles at home

Home exercises are effective, but only if they are performed regularly. Exercise should be done no later than 5 hours before bedtime. During classes, there should be no sensations of pain in the joints and muscles. If they are, then they should gradually subside, and then disappear altogether.

The load should be gradually increased. Before each exercise, you need to do a warm-up to warm up the muscles. It is very useful to do a warm-up before each hard work or other type of load.

Warming up improves blood flow to the muscles, and also enriches with oxygen. The working capacity of the muscles increases, the likelihood of muscle rupture decreases, thus, they become more flexible.

We start with a warm-up

Each exercise should be performed in two sets, five times.

Become even, relaxing all the muscles, and take a deep breath and exhale. This contributes to abstraction from the outside world.
Tilt your head to the left, right, back and forth. Do the exercise slowly and smoothly.
Circular exercises with shoulders forward and backward.
Raise your shoulders up and down.
Wave your arms up and down. Springy swings forward and backward.
Circular movements of the arms forward and backward.
Swinging arms with a rotation of the body by 180º.
Circular movements by reeds to the left and to the right.
Leaning forward. Bend over so that your fingertips touch the floor.
Walking in place.
Run in place.
Tilts back.
Take a deep breath and simultaneously raise both hands up. Exhale and lower your arms down.

A set of exercises to strengthen the muscles of the back

These exercises can gradually. For their implementation, you need a soft carpet or foam mattress. These exercises should be performed every day for 2 sets and 5 times. This will take approximately 30 minutes. And those 30 minutes will bring a lot of benefits. The implementation of these exercises must be taken as a rule and must be done without fail.

Consider an approximate set of exercises:

Lie on your stomach, put your hands along the body, fold your legs evenly. In this position, raise your head, looking into the distance, and hold for 10 seconds.
Pronation. Raise your legs and shoulders as far as your back allows and hold out in this state for 15 seconds.
Lying on your stomach, raise your head and legs at the same time.
Lie on your back and bend your knees. Stretch your palms towards your knees.
The position lying on the back. It is necessary for the right elbows to touch the left knee and vice versa. Second hand on the floor.
Lying on your back, simultaneously raise your leg and reach for your knee with your elbow. Change hands alternately.
Lie on your stomach, fix your legs, put your hands in the lock behind your head. Make back bends as high as possible.
Sit on the floor and cross your legs. Swing your arms up and down to touch the floor with your hands.
Kneeling position. Raise your right hand up, and take your left hand to the side and make circular movements. Change hands after 5 times.
Sit down, spread your legs shoulder-width apart, bend your arms at chest level. Next, unbend your arms without lowering down. And lean forward. Bend and stretch as deep as possible.
Stand straight and raise your arms up. Pull in your stomach. Gradually tilt until your fingertips touch the floor. And also gradually and slowly do the lifting of the body. This exercise stretches the entire spine. The main thing is to keep your stomach pulled in.
The standing position is straight with the abdomen drawn in. Make a tilt, arching your back forward like a cat, and relax your arms.
Standing on straight legs, do torso bends. When tilting, raise your hands up and head down. When lifting, straighten your arms in front of you.
Standing position. Tighten the stomach, legs shoulder-width apart, lower the arms down along with the body and swing the arms in an inclined position so that the arms touch the floor as far as possible behind them. And then, on the contrary, touch the floor with your hands as far as possible in front of you.
Get on your knees, lean on the floor with outstretched arms. Raise the pelvis on outstretched legs, transferring body weight to the hands. And then return to the starting position.
Lie on your stomach and fold your arms under your head. Bend your forearms inward. Align your legs and do swings alternately.
Lie on your back and bend your knees, arms along the body. Raise the pelvis so that the pelvis, knees and torso are in line, and lower it down.

General exercises for the entire back greatly affect posture. They make it stronger and more even. These exercises are often referred to as straightening exercises. They are also very important for people who have a sedentary job.

These exercises help to improve the functioning of the spine, strengthen the muscles of the back, and prevent the occurrence of degeneration of the intervertebral discs. With the help of these exercises, you can adjust the load on certain muscles, so that some are properly relaxed, while others are properly strengthened. Let's consider some of them:

Position: kneeling, arms straight. In this position, alternately raise a straight leg and stretch a straight arm forward. The arm, leg and torso with the head should form a straight line. Hold in each position for three seconds. In subsequent times, increase the time of the rack from three seconds to 30 seconds.
Stand up straight. Arms at chest level are bent at the elbows. Make turns of the torso with swings of the arm back.
Get on the bridge from a prone position. Bend as deeply as your back and spine will allow.
Scatter a box of matches on the floor. Stand next to them and do inclinations for each match. Raise with both hands at the same time. Such a simple exercise perfectly strengthens the lower back and sacrum.

Parting word!

To strengthen the muscles of the back, you do not need any special expensive simulators. Everyone can improve their health at home. The main thing is patience and willpower. You should not give in to laziness, you need to fight with it for your beauty and health.