And you know that your movements and your posture say about your age?The famous sports expert Joseph Pilates said at the time that the age of the human body depends directly on the health of his back.If it is healthy, then you'll look younger and feel better.If you will regularly do the exercises for the back, pictures of which are presented in this article, it will help to increase muscle tone, due to which you can improve the appearance, feel, and the gain good posture.Those who want to strengthen the muscles of the back and at the same time it suffers pain in the area will be interested in the following effective and useful exercise.
How to stretch the back with the help of exercise, "Stretching back"?
If you want to relax your spine, this exercise is for you.It must be done every day, preferably immediately after school or work - in this case, you will experience the desired effect.Carrying it, you will be able to use your abdominal muscles, flexors and extensors of the spine.Sit on the mat, vypryamte back, shoulders relax, arms extend forward, placing them at shoulder width apart.90 degree bend feet.Make a sigh deeply.Exhaling, slowly start to fall, while round the spine and pull the hands forward.Take a deep breath and pull the spine.As you exhale, unbend the spine, starting from the waist.At the end of the cervical vertebrae straighten.Do 4 sets at least.
How to stretch the back with the help of exercise "Pulling legs"?
The following exercise will help to stretch the muscles of the lower back and abdominal muscles.If you do not know how to stretch your back, then lie down on the mat on your back, raise your head and shoulders off the floor, while straining abdominal muscles.The shoulders should be straightened.Right leg to bend at the knee, while pulling her to his chest, and his left hand raised to 45 degrees.In turn my legs, pulling them while pulling it to his one leg, then the other.To strengthen the knee load does not draw closer the mark of 90 degrees.Repeat this exercise twenty times, not forgetting to constantly draw the belly and breathe deeply.It is necessary to stretch the abdominals and lower back muscles.
How to stretch the back with the help of exercise, "Mist"?
This is one of the most popular exercises.Thinking about how to stretch the muscles of the back, it is best to choose him as intensely in the process of reducing their exercise, you work at the same time and abdominals.
Lying on your stomach, you need to stretch your legs and arms to the side.Inhale, and then pull your abdominal muscles.Chest and head slightly raised, the nose is directed at the floor.The neck at the same time remains on a common line with the spine.
Tear on inspiration from the floor left leg and right arm in this position linger.Then lift your left arm and right leg, and then linger at that position.Thighs and breasts need to detach from the floor.Do not stop the change of hands and feet, breathing in and out alternately on to score five.
