Nothing spoils a woman like a stooped back. Stoop is always combined with loss of flexibility and muscle weakness. And this is no coincidence, because stoop is a consequence of a sedentary lifestyle. By making the spine flexible, your shoulders will straighten themselves, your back will become straight, and your posture will be royal.

Monotonous and sedentary work leads to the fact that the back seems to stiffen in an uncomfortable position. At the same time, the intervertebral discs become denser and gradually the spine loses its ability to bend easily. Try touching your chin to your chest. If you hear a crunch, feel discomfort, then the flexibility of the spine is already impaired.
First of all, find a horizontal bar or any stable structure in the vicinity on which you can hang on your hands. If nothing similar is found, install the crossbar at home. Hang on your hands every day for as long as your fingers can handle. Do not strain your muscles, hang completely freely. You should feel your body stretching under its own weight. Do not rush to fix in a week what you have been spoiling for years. The main thing is regularity and a gradual increase in loads.

Then add exercises to stretch the back muscles to hang on the bar. Along with them, the spine will also stretch, gradually returning its former flexibility.

Get on all fours. Support on hands and knees. Slowly pull your chin to your chest and arch your back up. Stretch smoothly, as if stretching vertebra by vertebra towards the ceiling. Then just as smoothly lower your back down, bend at the waist, and gently tilt your head back.

Lie on your stomach. Stretch your legs. Gently raise your shoulders and chest as high as possible, leaning on your hands. The palms should be directly under the shoulder joints. At the highest point, hold for 10-15 seconds and try to lift your hips. Lower yourself carefully. Do not try to stay in this position for too long – the load on the cervical spine is too high.

Lie on your back on an exercise mat. Pull both knees towards your chest. Grasp your hips with your hands and move them as close to your chest as possible so that your buttocks come off the floor. Don’t clench your knees. If you do not have problems with the lumbar spine, try to reach your knees with your chin. Hold this position and do a few rolls stretching the entire back.

Stand up straight, put your feet shoulder-width apart. Slowly lean forward and grasp the back of your ankles with your hands. Pull the body to the hips, try to touch the knees with the forehead. This exercise not only increases the flexibility of the spine, but also stretches the muscles of the back of the thigh well. Therefore, perform it only after a short run or after a warm shower.

In general, any work aimed at increasing flexibility can only be performed when the muscles and ligaments are warmed up.

To increase the flexibility of the spine, increase the amount of foods containing B vitamins and calcium in your diet. These are cottage cheese, cheese, liver, black bread, potatoes, vegetables, nuts, sea fish, algae, sea kale, crab meat. Very useful jelly and jelly, prepared on the basis of broths from boiled bones.