Exercises to strengthen the spine

Exercises to strengthen the spine
 Throughout the day, the back have hard times. At work half a day sitting at a table in the evening often carry home hard food packages. To strengthen the spine and prevent such diseases as scoliosis, you should regularly perform special exercises for the back.
 Exercises to strengthen the spine is offered daily in the evening. You should not eat before the training. All exercises should be done slowly and smoothly, fully concentrating on the performance of each movement.

Repeat three times following exercise. Stand up against the wall and press it only backs, hands are on your belt or extended forward. Slowly squat, but so that the pelvis does not fall below the knee. Hold this position for a few seconds. Then stand back and relax.

Stand with your feet shoulder-width apart, back straight, hands on his belt. First, print the elbows forward and pinch them, arching while back. Then straightened up, placing his hands to the side. Repeat three times.

Kneeling, lower body on the floor, hands pull forward, back straight. Without taking his palms on the floor, pull back and buttocks sit on your heels. In this position, you need to stay for ten seconds, feeling the stretch the back muscles. Return to starting position. Repeat five times.

Stand up straight, hands down along the body and relax them. On the inhale pull your hands up as high as possible and feel like pulling your spine. On a slow exhale bend over and shake hands relaxed. Such an exercise, perform three times.

Sit in a chair with your feet shoulder width apart, hands on the back just above the waist. On the inhale pull the elbows back, chest forward print. Freeze in this position for a few seconds, then exhale and relax your hands. Perform five times.

Take the ball. Lying on your back, bend your knees and your feet arrange a party. Hold the ball between his knees, hands should be at your sides. On the exhale, push the buttocks up, still clutching the ball between your knees. Repeat five times.

Lying on your back, put your heels on the ball, hands down at your sides. On the exhale, pushing his heels into the ball, lift your buttocks up and hold them suspended a few seconds. Take a deep breath and return to starting position. Such an exercise, perform three times.

Tags: position, exercise, spine, strengthening