Nowadays, one of the necessary conditions for health and prevention of diseases of the spine are exercises to strengthen the muscles of the back. Sedentary work and minimal movements lead to eternal aching pains, curvature, sciatica and, as a result, osteochondrosis. As you know, osteochondrosis is a degenerative - dystrophic changes in the spine. In order to prevent this from happening, you need to start monitoring your posture from childhood. Correct posture and evenness of the spine in children depend on parental control.

No matter how much you want it, it does not appear on its own, and, alas, you will have to support it all your life. You can develop the correct posture with the help of exercises for the back or by going to the dance, or any other sport. Along with classes in the circle, you can additionally do morning exercises at home by adding elements of exercises to strengthen the back muscles. The root cause of the curvature of the vertebrae lies in the weakened tone of the muscles and abdominals. There is no clear boundary between impaired posture and a crooked spine. Muscle flaccidity leads to increased pressure on the intervertebral discs.

Consider a couple of exercises for children and adults that will help strengthen the back muscles:

Home exercises for the back.

1. The first thing to start with is stretching for the neck muscles. For this exercise, you need to stand or sit on a chair. Tilt your head down as much as possible, reach your chin to your chest, put your crossed arms on the back of your head, apply pressure with them. Inhaling and exhaling slowly, you need to feel how the muscles of the back of the head and neck are stretched as you exhale. Breathing should be even, delay in position for 10 - 12 seconds.

2. The next position, in the exercise to strengthen the muscles of the back, as in the previous one. It is necessary to turn the head to the left, lowering the right shoulder, delay in position for 10-12 seconds and vice versa.

3. The third exercise is performed in the same positions. Tilt your head to your left shoulder, lower your right hand down parallel to your body, inhale and exhale slowly. It is necessary to feel inhalation and relaxation, stretching of the muscles of the shoulder on the right and the neck, its lateral part. Hold the position for 10-12 seconds, breathing must be even.

Exercises to strengthen the back - stretching for the interscapular muscles.

1. You need to sit down, hug yourself with your hands, but the shoulder blades should be as divorced, taking a deep breath, feel the stretching of the interscapular muscles.

2. For the second, you need to sit down or stand, take your raised hands back.

3. The third exercise, performed in a standing position, legs apart shoulder width apart. Leaning forward, reach the floor with your palms if possible. Feel the stretch in your lower back muscles.

Before any exercise to strengthen the muscles of the back, you should definitely consult with your doctor - exercise therapy.

And what to do if the call signs of the back make themselves felt, long before the end of working hours? Every woman wants to put on a beautiful dress, exposing her beautiful back, but it seems like a couple of kilograms have settled on her forever? In this case, we will look at exercises to strengthen the back, which will make you look much better:

1. In the first exercise to strengthen your back, you need to stand and rest against the wall, pressing your head, shoulder blades, heels, buttocks. This position gives the effect of the most even back, and the muscles the right tension. Next, raising your hands with your palms up, you need to stand for as long as you have enough strength.

2. The second exercise is performed by raising one hand to the top, and the other is placed behind the back. In this position, you need to fasten your hands in the lock behind your back. This warm-up will increase the flexibility of the vertebrae.

3. The following exercises to strengthen the back should be performed on your knees with your hands on the floor. They should be at shoulder height. At the same time, while raising the right hand forward, take the straightened left leg back and vice versa. Repeat 12-15 times.

4. Kneeling, keep the body in a vertical position. Slowly sit on your heels with arms extended along, try to touch the floor with them. A straight back should be a must. Repeat 12 - 15 times.

This set of home exercises for the back can only be called a charge compared to what you can be offered in the gym. Before buying a cherished ticket, you must understand for yourself what you want and what you expect.

Being engaged in a subscription, you will be surrounded by professional trainers who are not only masters of their craft, but also have the appropriate education. You can’t joke with such a thing as the spine, you need to carefully choose a person to whom you can devote the most precious thing. Here we list a couple of examples and make a brief review.

Exercises to strengthen the back with dumbbells.

Exercises to strengthen the back can be performed with various items - dumbbells, fitball and on special horizontal bars.

1. Taking dumbbells in your hands, stretch them along the torso. Without bending your arms, bring them together at the shoulders. You should feel how tense the trapezoid area is. Repeat 12 - 13 times.

2. The next exercise for the back and its implementation is also carried out with dumbbells or any weight. Weight should be no more than 3 kilograms. Tilt your torso forward, depicting an angle of 45 degrees, raising your arms to the sides no higher than shoulder level.

3. Taking one dumbbell, you will need to lie on the fitball. Raising it on outstretched arms, take a deep breath and lower it as much as possible behind the head. On exhalation, return to the starting position. The key to success is proper breathing!

Exercises to strengthen the muscles of the back and pool.

By right, one of the best in the fight for the beauty of posture is the pool! It is an indispensable assistant in exercises to strengthen the muscles of the back and maintain physical health. Nowadays, many experts in the fields of sports and beauty agree that the muscular development of the back is one of the main criteria for attractiveness and health. Due to age-related changes or after pregnancy, the shape is lost and this leads to some flabbiness and lack of grooming.

An important tip when doing an exercise to strengthen the back muscles can be a correct assessment for the presence of body fat. If they still hurt you, then along with training it is important to follow a balanced diet. Having pumped up muscles, you will not get rid of irregularities, because they will be hidden under a layer of fat. It doesn't paint! The weight loss paradox is based not only on beautiful abs, but also on an attractive back. In order to get the most out of exercises to strengthen the back, it is advisable to draw up a training plan and strictly monitor the implementation of the marked points. If you have never been to the gym or paid attention to home exercises for the back - do not be shy! Being healthy is nothing to be ashamed of!

Straight posture and strength of the spinal muscles is a guarantee of good motor skills. Thanks to this, you can easily stay on an unstable surface. It is known that our roads and winter ice is a reason to think. The life of the drowning is in the hands of the drowning themselves.

Separate complex back exercises designed to slow down the aging process are as follows:

1. For the first lesson, you will need to lie on your side and put your head on your hand, and stretch the second in front of you. Legs squeezed to each other, lift as high as possible. Repeat 12-13 times, on each side.

2. The second exercise to strengthen the back should be performed lying on your back. Raising your bent legs, at an angle of 45 degrees, pressing your hands to your knees, lift your shoulders off the floor. Then straighten your arms and legs, lingering in this position as far as possible. Repeat 12 - 13 times.

3. The third home exercise for the back can be such a technique in which you need to sit on the floor, stretching your arms forward, resting them behind. Leaning on your hands, lift your hips, and then straighten your leg, keeping it in the air. Repeat 13 - 14 times.

4. An exercise that has been known to us since childhood, called the “boat”, has a beneficial effect on the spinal muscles. You will need to lie on your stomach on the floor and wrap your arms around your legs, slightly swaying back and forth.

Some women who do some kind of exercise have a fear of “pumping” themselves. It's just a myth built on conjecture. In the fair sex, the muscle mass is too small, and the bones of the skeleton are fragile and light, absolutely not designed to carry heavy weight. There are also a number of some features of the body, for example, the hormonal background, which simply will not allow you to turn into a man.

Scientists have long noticed that the true cause of diseases of the back and spine lies not only in