Exercises for the back at home

During the day, the spine is constantly experiencing different loads. Many people work sitting, holding their backs in the wrong position. All this has a negative impact not only on posture and appearance, but also on health. That is why it is important to regularly perform exercises for the back at home. You can include them in the main training or make a separate complex. Immediately it is worth to say that if there are painful sensations, then you need to go to the doctor's office before classes so as not to provoke the appearance of more serious problems.

How to Straighten Your Back at Home - Exercises

To make gymnastics good, you need to follow several rules:

  1. It is necessary to begin with a minimum number of repetitions, and then, gradually increase the load. If discomfort occurs, stop the exercise immediately.
  2. First you need to do a warm-up to warm up your muscles, for example, make slopes, rotations, etc.
  3. At home, performing a set of exercises for the back is necessary no more than two times in seven days. It is not recommended to train more often, because muscles must be restored.
  4. To get results, you need to do exercises for 15 repetitions and do this in three approaches.
  5. It is important to periodically change the complex, because the muscles can get used to the load and stop responding to it.

Knowing the rules, you can go to training, while the complex is recommended to be designed so that during the performance there was no discomfort, and no pain was felt.

  1. Exercise number 1. This exercise for back at home is a kind of counterweight to the sitting position in which people spend so much time. At the time of stretching of the muscles and stabilizing the position of the spine. It is also worth noting that this exercise works well for other muscles of the body. While on your back, keep your legs bent at the knees, pulling your heels to your buttocks, and pull your arms along the body. The task is to stretch the muscles, raise the pelvis upwards on inspiration, so that the body forms a straight line. At the maximum point, stay for a while and sink down on exhalation. You need to do everything at a slow pace. To increase the load, lift one leg up and pull it to the ceiling.
  2. Exercise number 2. This exercise for back muscles at home maintains tone, and also improves coordination. All this makes it possible to stabilize the spine. Arrange on all fours, putting your hands under your shoulders, and your knees at the distance of your hips. Strain your abdominal muscles to fix your back in a straight position. Pull one leg back and the opposite arm forward. It is important to hold a straight line. Hold in this state for a while, and then, pull up the knee of this leg to the bent elbow. Repeat the same, but with the other hand and foot. Regularly increase the holding time of the arm and leg, which will increase the load.
  3. Exercise number 3. This exercise to strengthen the back in the home helps to strengthen the muscles of the waist and relieve the load from the spine. Sit on your side and, bending the lower arm at the elbow, make an emphasis. It is important to ensure that the elbow is strictly under the shoulder. The task is to lift the pelvis and extend the neck so that the body forms a straight line. Remain in this position for about half a minute. The same thing needs to be done and being on the other side. To complicate the exercise , being in the bar, slowly lift the leg and arm, but keep the body in a level position, without falling back. You can also complicate the exercise, focusing not on the elbow, but on the palm of your hand.