How to stretch your back ?
Throughout the day, the spine and back muscles are constantly subject to load, especially after prolonged use, and weight lifting.Excessive load, provided on the back muscles can contribute to muscle spasms, as well as a variety of diseases of the spine.Stretching the muscles in the end of the day or before training can help avoid serious problems.
Why Stretching muscles
Stretching muscles is an essential part of any physical training.You can use it to increase muscle elasticity and improve the coordination of movements and even to avoid sports injuries.You must learn how to stretch your back.What exercises should be performed for this purpose.Immediately it is worth noting that the best results will stretch back if run it before and after each workout.In addition, it is important to know that you should not begin stretching if the back muscles are not warmed up.
stretching muscles First you need to pay attention to the easiest way to stretch - is swimming.If you have the opportunity to enroll in the pool, make sure you do it.Swimming lessons will necessarily go in your favor and bring a lot of fun.In addition, the pool is perfect for those who due to any health problems can not conduct intensive training on any muscle group.But since we are talking specifically about the muscles of the back, it is stretching and does not require sudden movements.On the contrary, do the exercises to stretch the back muscles must be slowly, slowly and carefully.Pay particular attention to the point that it is not recommended to stretch yourself, it can cause great harm to your health and just be extremely dangerous!Exercises to stretch the back muscles and spine:
- necessary to take a starting position - to put his feet shoulder width apart.On the inhale should be raised up his hands and reach for hands.On an exhalation to bend down, trying to get the floor with his hands.In carrying out this exercise you need to keep your back straight, looking only straight ahead, pull the arms forward, palms should be parallel to each other.If you can not reach the floor hands, you can slightly bend the knees.Followed by drop-down head and relax her.Having 3 soothing inhalation and exhalation, you need to round your back and slowly straighten up.Then you need to straighten your shoulders and repeat the exercise twice more.
- Another exercise that will help us in this difficult matter, how to stretch the muscles of the back house.To do this, take a starting position lying on his back, arms apart.Then you need to bend at the knee and pull your right leg to the left knee.At the same time, make sure that the shoulders were fixed on the floor.Knee need to reach for the floor, and the head is turned to the right.This position must stay for 8 seconds and to return to its original position.On the inhale should bend the knee left leg and pull the knee to the right side.Head turned to the left and pulled as 8 seconds.
- Starting position - standing, hands on his belt.It is necessary to raise the right arm up on the exhale, bend to the left and start reaching for his hand up, feeling at the same time as starting to stretch the side muscles of the trunk.3 is followed to perform the respiratory cycle and return to the original position.Then it is necessary to perform the right slope, the left hand in this case must be at the top.Total recommended to perform three repetitions.
- consider how to stretch the spine easiest.For the next exercise, you should sit on the floor, put his feet together and straighten your back.On the inhale to be raised up his hands and reach for them.Doing exhale, you need to lean forward, trying to touch the knees with the forehead and hands to reach their stop.In this position, should stay on for 8 seconds, then slowly straighten.Repeat this exercise should be 2-4 times.Complete the following exercise training on relaxation.