Health

Round Back Exercises.

May 24, 2021 Willie Pep 0Comment

1). Starting position – lying on your stomach, put a dense pillow under your stomach to prevent extension of the spine in the lumbar spine. Hands are folded in front of you, the head rests on the hands with the forehead, try not to unbend the cervical spine. 1, 2, 3 – Raise the straightened right leg by 2-3 cm, straighten the foot (toes towards yourself), stretch the heel back, stretching the back of the leg and the muscles of the lower back as you exhale. Concentration of attention on the lower back. 4 – Return to starting position. Repeat the same with the left foot. 6 times.

2). Starting position – lying on your stomach, under your stomach – a thick pillow. The arms are folded in front of you, the head rests on the hands with the forehead. 1 – At the same time, raise your right arm, left leg, straighten your foot (fingers towards yourself). As you exhale, stretch the spine along this line. Do not throw your head back, stretch your heel back. 2 – Return to starting position. 3 – Simultaneously raise the left arm and right leg, as well as stretch the spine along this line as you exhale. 4 – Return to starting position. 6 times. * At the end of the exercise, relax the muscles of the lower back, gently swinging the pelvis to the sides.

3). Starting position – lying on your stomach, under your stomach – a thick pillow, legs straightened, arms out to the sides (you can take 500 g dumbbells). The legs are tightly pressed together, the buttocks are tightly compressed. Avoid extension in the lumbar spine, concentration of attention in the interscapular region. 1, 2, 3 – Raise the upper shoulder girdle, head and arms, connecting the shoulder blades, and perform springy movements with your hands, lowering and raising your arms. 4 – Return to starting position, relax. 10 times. * At the end of the exercise, relax the muscles of the lower back, gently swinging the pelvis to the sides.

4). “Legs apart – legs together.” Starting position – lying on your stomach, under the stomach – a thick pillow, the head rests with its forehead on folded arms in front of itself, legs together. 1 – Raise your straightened legs 1-2 cm from the floor, inhale. 2 – Spread your legs to the sides and put them on the floor, relaxing the muscles, exhale. 3 – Raise the spread legs again to a height of 1-2 cm, inhale. 4 – Return to starting position, exhale. 10 times. * At the end of the exercise, relax your lower back muscles by gently swinging your pelvis to the sides.

5). Starting position – lying on your stomach, under your stomach – a thick pillow, arms straightened forward, looking forward, legs tightly closed. 1, 2 – Move your hands across the sides along the body, put your palms on the buttocks, unbending the spine in the thoracic region (do not unbend the lower back!), Do not tear your legs off the floor, inhale. 3, 4 – Return to starting position, exhale. 10 times. * At the end of the exercise, relax the muscles of the lower back, gently shaking the pelvis to the sides.

6). “Boat”. Starting position – lying on your stomach, you do not need to put a pillow under your stomach, as it will be difficult to breathe, your arms are straightened forward, the hands are slightly holding each other, the head is between the hands at ear level, the legs are tightly closed. 1 – At the same time raise your arms, head and legs, stretching the spine, look down, concentrate your attention on the thoracic spine, try to raise the upper shoulder girdle higher, unbending the thoracic spine, and raise your legs quite a bit (by 1 – 2 cm), so as not to overdo it with lumbar extension. The more you stretch your spine, the easier it is to do this exercise. Hold this position for 1 – 3 minutes without rest 1 time. 2 – Return to starting position. * At the end of the exercise, relax the muscles of the lower back, gently swinging the pelvis to the sides.

7). Starting position – lying on your stomach, under your stomach – a thick pillow, legs together, hands in support near the shoulder joints, head rests with its forehead on the floor. 1 – Push up from the floor, straightening your arms, take a knee-wrist position, inhale. 2 – Sit on your shins, lowering your head down to the floor, arms straightened, try to stretch your arms forward, sliding your palms a little on the floor. Stretch the lower back, exhale. 3 – Return to the knee-wrist position, inhale. 4 – Return to starting position, exhale. 6 times.

8). Breaststroke. Starting position – lying on your stomach, hands in support near the shoulder joints, “squeeze the buttocks”, the legs are firmly closed and pressed to the floor. 1 – Straighten your arms forward, exhale. 2 – Hands to the sides, straighten your back, raising your head and upper body as high as possible, look forward, legs are pressed to the floor, inhale. 3 – Back in the same position, move your arms along the body, press your palms to the body, continue inhaling. 4 – Return to the starting position, the head goes down, the beginning of the exhalation. Continue without stopping at a slow pace with the maximum amplitude of arm movements until the muscles are tired, concentrating those attention on the thoracic spine. * At the end of the exercise, relax the muscles of the lower back, gently swinging the pelvis to the sides.

9). “Raising hands.” The starting position is knee-wrist. Concentration of attention on the interscapular region. It is advisable to perform with hand weights. 1 – Raise the straightened right arm forward as high as possible, inhale. 2 – Return to starting position, exhale. 3 – The same – with the left hand, inhale. 4 – Return to starting position, exhale. 5 – Raise your right hand to the side as high as possible, inhale. 6 – Return to starting position, exhale. 7 – The same with the left hand, inhale. 8 – Return to starting position, exhale. 2 minutes.

10). The starting position is knee-wrist. 1- The right palm slides forward along the floor, as far as possible, the head drops down to the floor, stretching – exhale. 2 – Return to starting position, inhale. 3 – The left palm slides forward along the floor, as far as possible, exhale. 4 – Return to starting position, inhale. 6 times.

11). “Airplane”. Starting position – lying on your stomach, straightened legs tightly closed, buttocks tightly clenched, arms folded in front of you, head resting with forehead on hands. Concentrate on the thoracic spine. 1 – Raise the upper shoulder girdle and head, unbending the spine in the thoracic region; it is not necessary to unbend the cervical spine, that is, do not throw the head back. Raise your arms to the sides, connecting the shoulder blades. Hold the position for 1 – 3 minutes without rest 1 time. 2 – Return to starting position. * At the end of the exercise, relax your lower back muscles by slightly shaking your pelvis to the sides.

12). The starting position is knee-wrist. 1 – Raise the straightened right hand over the side up (towards the ceiling), look at it, inhale. 2 – Return to starting position, exhale. 3 – The same with the left hand, inhale. 4 – Return to starting position, exhale. 10 times.

13). The starting position is knee-wrist. In this exercise, try to work your lower back while correcting excess lumbar lordosis. 1 – Bring the right leg bent at the knee to the stomach, do not tilt the head, look forward, exhale. 2 – Straighten your right leg back, without lifting it up, so that there is no strong extension of the lower back, inhale. 3 – Bring the right leg bent at the knee to the stomach again, exhale. 4 – Return to starting position, inhale. Repeat the same with the left foot. 8 – 10 times.

14). Starting position – lying on your back, legs bent at the knees together, arms to the sides. Inner gaze to the lower back. 1 – Tilt your legs to the right side, exhale. 2 – Return to starting position, inhale. 3 – Bend your legs to the left, exhale. 4 – Return to starting position, inhale. 6 times.

15). “Bicycle”. Starting position – lying on your back, legs bent at the knees, feet on the floor, arms along the body. Simulate cycling with maximum amplitude slowly, efficiently, lowering your straightened legs to the floor alternately, until the abdominal muscles get tired.

16). Starting position – lying on your back. The arms are bent at the elbows, the hands are directed upward, the legs are bent at the knees, the feet are on the floor. 1 – Leaning on your elbows, straighten your back in the thoracic region, try not to unbend the lumbar spine. Hold the position for 10 seconds. 2 – Return to starting position. 3 times.

17). Exercise on the press “Cross”. Starting position – lying on your back, legs straightened, hands locked under the head. 1 – Connect the right elbow and the left knee. 2 – Return to starting position. 3 – Connect the left elbow and the right knee. 4 – Return to starting position. Until the abdominal muscles fatigue.

* This exercise can be done more intensely by using alternately – the opposite movement. Then it will look like this: 1 – Connect the right elbow and the left knee. 2 – Simultaneously return the right elbow and left knee to their original position and connect the left elbow and right knee.

* Exercise to strengthen the upper abdominal muscles should be performed in the initial position lying on your back, placing a thick roller under your knees, for example , from a blanket, so that the legs are bent at the knees, and the lower back is “glued” to the floor, the hands are on the back of the head, the elbows are set aside. You will have to ask someone close to hold your feet. It is necessary to raise and lower the body as high as possible until the abdominal muscles fatigue, while trying not to arch the back in the thoracic region, but to perform the exercise as if both the back and the head are tied to the board.

18). Starting position – lying on your back, arms along the body or to the sides, legs bent at the knees, feet on the floor. 1 – Firmly press the lower back to the floor, straining the abdominal muscles. 2, 3 – Keeping the lower back “glued” to the floor, slowly straighten your legs, sliding your feet along the floor. 4 – Return to starting position. 6 times.

19). Starting position – lying on your back, arms to the sides. 1, 2, 3 – Bend your legs, wrap your hands around your knees and make rocking movements, stretching the lumbar region. 4 – Return to starting position. 6 times.

20). “Kitty”. The starting position is knee-wrist. 1 – Bend your back up, concentrating on the lower back, try to arch the lower back, not the thoracic region. Exhalation. 2 – Bend your back down, concentrating on the thoracic spine, try to straighten your back in the thoracic region, the lower back must be kept from extending the abdominal muscles. Breathe in. 6 – 8 times.

21). “Fox’s tail”. Starting position – knee-wrist, knees together. 1 – Simultaneously move the feet to the right and head with the ear to the right shoulder, inhale. 2 – Return to starting position, exhale. 3 – Simultaneously move the feet to the left and head with the ear to the left shoulder, inhale. 4 – Return to starting position, exhale. 6 times.

22). The starting position is knee-wrist. 1 – At the same time raise your right arm forward, left leg backward, inhale. 2, 3 – Stretch the spine along this line, (stretch with the heel), exhale. 4 – Return to starting position, inhale, exhale. Do the same with your left hand and right foot. 6 times.

23). Starting position – knee-wrist, knees together, arms wide apart. 1 – Lower the right shoulder to the floor, the head turns to the left and lies with the right ear on the floor, the right arm is straightened, and the left arm is bent at the elbow joint, exhale. 2 – Return to starting position, inhale. 3 – Lower your left shoulder to the floor, put your head with your left ear on the floor, exhale. 4 – Return to starting position, inhale. 6 times.

24). Starting position standing. Put the gymnastic stick vertically with one end on the floor at a great distance from you, on the upper end of the stick put the brushes one on top of the other. 1, 2, 3 – Slowly bend forward, leaning on a stick, exhale, stretch the spine, slightly sway back and forth, focus on the thoracic spine. The abdominal press pushes the lower back up, try not to bend the lumbar spine. 4 – Return to starting position. 3-4 times.

25). “Rubber band”. Starting position – standing, legs together, arms along the body, tighten the abdominal muscles and buttocks. In the process of execution, you need to stretch down with your heels, and with the top of your head up. Stretching occurs as you exhale. 1, 2 – Raise your hands through the sides, inhale, hook your hands into the “lock”. 3, 4, 5 – Turn out the “lock” with your palms outward and stretch your head and hands up, and with your heels down, smoothly and conscientiously stretching the spine like an elastic band, exhale. 6 – Disconnect the brushes, inhale. 7, 8 – Return to starting position, exhale. 3 times. If done correctly, it will become hot, there may be sweat, cheeks will turn pink, there will be a pleasant feeling of saturation of the body with energy.

26). Starting position – sitting on a chair. Isotonic exercise to tone the muscles that hold the bones of the feet in the correct physiological position. Bend the toes, the longitudinal bend of the feet should increase, the feet on the outside. Hold until tired (from 20 sec to 1 min).

27). “Big circles”. Starting position – sitting on a chair, support with hands behind, connect the soles of the feet. Draw circles with connected feet, first “away from you”, then in the opposite direction. Tired.

28 ). “Squares”. Starting position – sitting on a chair, support with hands behind, legs together. 1 – Straighten your legs, sliding your feet forward on the floor. 2 – Sliding on the floor, spread your legs to the sides. 3 – Sliding on the floor, bring the feet to the legs of the chair. 4 – Connect the legs bent at the knees together (initial position). 10 times.

29). Standing with your feet on a block 10-15 cm high so that your heels hang down. Rise on your toes up and down, trying to reach the floor with your heels. You need to stick with your hands, for example, to the crossbar of the wall bars. Until the muscles of the legs are tired.

30). If there is a wall bars, then this is happiness. Stand with your feet on the lower bar, with your hands holding the bar at the level of the shoulder joints. 1, 2, 3 – Slowly sit down on the exhale and hang on your hands, look down, concentrate your attention on the lower back. Breathing is arbitrary. Relaxation, stretching of the spine. 4 – Return to starting position, inhale. 6 times.

Before going to bed, you can lie on your back on a dense pillow for 10 – 15 minutes, placing it under your shoulder blades; the legs at this time are bent at the knees to press the lower back to the floor. You need to relax. Concentrate on the thoracic spine: relaxation and stretching of the muscles of the anterior chest surface and extension of the thoracic kyphosis occur.

Gradually, having strengthened the muscles of the back, buttocks and abdominals, you can proceed to the exercise “Plank”. Watch the video “Healthy back in 3 minutes a day”. Remember that with a rounded back, you cannot bend your back in the lumbar spine.

I recommend that you read the article “Exercises with a stoop”, which contains information on the prevention of posture disorders, on organizing a workplace sitting at a table, on isometric exercises for the muscles of the neck and collar zone, at the end of the article there are useful recommendations.

The lumbar spine is the most vulnerable when lifting weights and falling, therefore, an increased lumbar lordosis must be corrected, otherwise it threatens in the future with osteochondrosis of POP. Do curved back exercises correctly, extending the thoracic kyphosis and straightening the lumbar lordosis. Remedial gymnastics for a round back will be done more willingly if you memorize a set of exercises.