Our lifestyle has a negative impact on the condition of the spine. Most often appears in people stoop because of the permanent residence of the computer or mobile phone. If you also have bad posture, want to get rid of the stoop or back pain, try these exercises!
By the way, broken posture can for various reasons. For example, we slouch because of fatigue, muscle weakness, weight loss. Also on the curvature of the spine affected by stress, incorrect position during sleep, etc. As a result, curvature of the spine, there are persistent pain in the back, shoulders and neck. Also, headache, and internal organs uncomfortable in close position. Appear: circulatory disorders, shortness of breath, failures in digestion, sciatica, etc.
What to do? It is too late to deal with distortion, and improve your posture! And there you have the most effective exercises to help deal with the curvature and stoop, as well as get rid of back pain.
Exercise first
Regular performance will help straighten your posture. And to strengthen the back muscles.
Lie on your stomach, arms at your sides, palms pressed against the thighs. The legs connect the little fingers stretched forward. Elbows close to the body. Exhale, lift your upper body up, while the lower part remains on the floor, and his hands and feet in the starting position. Do 10 times.
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Exercise second
Well suited for pectoral muscles, which greatly weakened due to stoop.
Stand in a doorway and put his hand on him. Rotate the torso until you feel tension in the shoulders and chest. Is delayed by 30 seconds in the state, then change hands.
Exercise third
Exercise can help relieve pain in the neck, shoulders, back, and prevent it.
On the floor lay cushion, and lay down on his back. Move your body on the roller back and forth.
Exercise fourth
Very good exercise to relax the muscles after a long time you were sitting.
Pick up a belt in front of him. In this case, the seizure should be broad. Raise your hands with tape over his head, torso and lower back. The same back by return. Repeat 10 times.
Exercise fifth
For flexibility of the spine and back pain.
Get on all fours, his hands just below her shoulders and knees under hips. Arch your back like a cat, lock for 10 seconds. Now arch your back in the opposite position - again 10 seconds. Repeat 5 times.
Exercise the 6th
Due to stoop chest starts to compress the lungs and breathing gets worse. Exercise will help to open the ribs, abdomen and chest stretch, improve breathing.
Lie on the floor on his stomach, his hands in the shoulders on the floor. Straighten the arms while arching her back and straining press. Fix for 30 seconds, repeat 5 times.
Exercise the 7th
It helps stretch the thoracic spine, relieves pain and stoop in the shoulders and neck.
Stand up against the wall, pressing his back against it. Legs slightly bent. Hands lift above his head and Stay in the pose for 30 seconds, repeat 10 times.
Exercise the 8th
Exercise helps to stretch and lengthen the muscles of the front of the shoulder.
Lie on the floor on his stomach. Hands grab the ankle. Lift your upper body and knees, holding his feet and all over your feet. Drag up for 30 seconds. Repeat 5 times.
If back pain does not stop, if you are experiencing very severe discomfort when performing these exercises, consult a doctor.
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Original article posted here: https://kabluk.me/zdorove/8-uprazhnenij-kotorye-pomogajut-vypravit-osanku-i-izbavlyajut-ot-boli-v-spine.html
