In the generally accepted understanding, body flexibility is the prerogative of yogis, gymnasts and circus acrobats. An ordinary person does not need to do the splits, lotus position, or touch his big toe to his earlobe. But flexibility, it turns out, is not just the ability to perform gymnastic tricks. Posture, a harmonious, even silhouette and the health of the spine depend on how flexible the back is.
Exercises for back flexibility
Why the back should not only be strong
A healthy, fully developed back should bend, bend, and twist without problems. If, in the absence of spinal diseases, you have problems with back mobility and limited movement, it means that rigid, inelastic muscles do not allow you to achieve the full range of motion. And it will get worse. The natural flexibility inherent in the human spine will gradually be lost, the back will be in a static position most of the time, which will lead to the development of spinal diseases and atrophy of the spinal muscles.
By the way. Among young people, especially men, there is an opinion that the back must be strong. This is partly true for those who “swing”, since in their case the back serves as a lever that transmits force to the muscles during a strength exercise. But along with strength, the back must have flexibility. Otherwise, it is very easy to “break it” during strength training.
It is important that your back is not only strong, but also flexible.
The back muscles must be strong for another reason, to protect the spine from injury. Strong does not mean pumped up, but elastic, stretched, flexible. If a person cannot bend over and reach, bending over, with his hand to the floor, it is not spinal diseases that are to blame, even if they are present, but the rigid, undeveloped muscles of the back and abs.
Back flexibility is achieved through muscle training
Important! A healthy spine bends forward, extends backward, tilts the body laterally, and twists in both directions.
If the muscles are not trained, not flexible, this gives rise to a lack of movement in the full range, resulting from this situation, problems with posture, pain and various back diseases.
If the back muscles are not trained, then the risk of developing spinal diseases is high.
The spine is the axial frame of the body, complexly designed and providing in one way or another the support and vital functions of many organs, almost the entire body. But with age and under the influence of stress, its functioning is impaired. There is a crunch in the cervical vertebrae, lower back pain, and limited movement. All of these problems can be prevented or their occurrence delayed for a long time if you regularly do exercises to stretch and increase the flexibility of the spine.
By doing exercises, you can prevent the occurrence of crunching of the vertebrae and back pain
- A person constantly strains his back muscles.
- Moves little.
- Chooses sedentary work.
- Lifts weights, including in the gym.
- Doesn't eat right.
- Doesn't maintain good posture.
- Sleeps on an uncomfortable bed.
- Does not have muscle relaxation skills.
Of course, not everyone does this, but this collective image is familiar to many who do not care about their health and flexibility of the spine.
Physical inactivity and poor lifestyle can lead to problems with the spine
Important! The back muscles need two important things to function properly: training and relaxation. During the day, this is the movement that is so lacking for those sitting in offices and at computers, behind the wheel and at desks. At night - rest, which should be carried out on a suitable pillow and anatomical mattress.
If you do not follow these important rules, the muscles will be constantly under tension, cause pain, and will not allow you to work and live fully.
Symptoms - clinics in
Choose among the best clinics based on reviews and the best price and make an appointment
Family
Oriental Medicine Clinic "Sagan Dali"
Moscow, prosp.
Mira, 79, building 1 Rizhskaya
+7
- Consultation from 1500
- Diagnostics from 0
- Reflexology from 1000
0 Write your review
Family
Clinic "Diamed Maryina Roshcha"
Moscow, Sheremetyevskaya st., 27, 1st floor
Maryina Roshcha
8
- Consultation from 1600
- Shock wave therapy from 1200
- Reflexology from 2200
9 Write your review
Family
Medical Center for Immunocorrection named after. R.N. Khodanova
Moscow, st.
Davydkovskaya, 6 Slavyansky Boulevard
+7(499)445-40-83
- Reception from 1500
- Diagnostics from 200
- Hirudotherapy from 1150
10 Write your review
Show all Moscow clinics
Flexibility and health
If you look up the meaning of the word flexibility in the dictionary, it will become clear that this concept means a person’s ability to perform various movements with a large amplitude. How does this opportunity affect health? Direct.
Table. The importance of flexibility for health.
| Meaning | Description |
| How much energy does a person spend per day? Whatever this figure is, which depends on the individual, energy costs can be reduced. Each muscle in the body can be in two states. When it contracts, a person is tense, when it is stretched, he is relaxed. The more time a muscle spends in the contraction position, the more energy it requires. This is why a person who does not know how to stretch his muscles experiences occasional or constant fatigue. Increasing muscle flexibility not only relieves tension, but also frees up the energy used to keep the muscles contracted. |
| Flexibility not only gives relaxation, but also gives tone to the muscles. And since the tone is distributed evenly when the free muscles are not tightened, coordination of movements increases. A flexible person can acquire any physical skills much faster than someone who is not highly flexible. |
| Tense muscles actively signal to the nervous system that they are in a state that is far from normal, causing the consciousness to become distracted, tired, and the nerves to wear out. Stretching and relaxing muscles leads to relaxation of the body and stops sending alarming signals about overexertion to the brain. Nerves become more resilient, concentration increases. |
| Blood vessels consist of two important components - muscular and elastic. When flexibility develops, elasticity is trained, because if it is poorly developed, blood flows poorly through the vessels and varicose veins develop. Flexibility exercises thus help promote good blood flow, which makes it easier for the heart to work and prevents bleeding. |
| If the body does not have flexibility, the vessels in it are used unevenly. Some of them do not work at full capacity, while others take on the entire load. When muscles become flexible, blood vessels stretch, distributing blood flow evenly and regulating blood pressure. |
| During exercises that increase flexibility, the body sends many signals to the central nervous system, receiving reflex responses in all organs. This stimulates and improves the quality of their work, improving the functioning of the immune, genitourinary, cardiological, nervous and respiratory systems. |
Symptoms - specialists in Moscow
Choose among the best specialists based on reviews and the best price and make an appointment with
Therapist
Batomunkuev Alexander Sergeevich
Moscow, prosp.
Mira, 79, building 1 (Oriental Medicine Clinic “Sagan Dali”) +7 0 Write your review
RheumatologistTherapist
Perelygina Elena Viktorovna
Moscow, Landyshevaya st., 14, bldg. 1 (Medical)
+7
0 Write your review
Therapist
Set of exercises
To warm up, you can do a small number of forward and side bends and twists while standing. Then - exercises on a gymnastic mat.
Exercise one
Kneel down and place your hands on your buttocks.
Initial position
Using a sliding motion, move them down along the thighs, while simultaneously bending as far back as possible. The pelvis moves forward, the head is thrown back. Then sit on your heels and bend forward, rounding your back, touching your chin to your chest. Hands go down to the knees along the front of the thighs.
Exercise 1
Exercise two
From the position of the first exercise - side twisting. One hand, the one in which the twist is performed, touches the heel. The second one is raised up. Semicircle in one direction, then in the other. Then sit on your heels and round your back, drawing in your stomach.
Exercise 2
Exercise three
Standing on all fours, the well-known “Cat” exercise is performed. Pay special attention to the depth of the back arch and raising your head up. And also, so that the back is rounded as much as possible, and the chin is pressed to the chest in an arch. The knees are strictly under the pelvis, and the palms are under the shoulders.
Exercise 3
Exercise four
From the pose on all fours, move your arms forward with a sliding movement, lowering your chest until it touches the floor. The pelvis remains at the top. From this position, sliding your arms and legs in opposite directions, slowly lie down.
Exercise 4
Exercise five
Lying supine with your arms and legs extended wider than your shoulders, perform swings simultaneously with your right arm and the opposite leg. Then change limbs. The maximum amplitude is possible without bending the knees.
Side bend
The ability to bend sideways largely depends on the condition of the oblique abdominal muscles. There is one good exercise that, on the one hand, helps to stretch tight muscles, and on the other hand, strengthens them.
Bent-overs with a kettlebell
breakingmuscle.com
- Stand straight, feet shoulder-width apart, hips and shoulders facing forward.
- Take a dumbbell in one hand - from 2 to 10 kg, depending on your training.
- Slowly move the dumbbell along your leg, bending your spine to the side, until you reach the maximum range.
- Slowly straighten up and repeat.
- Do five bends in each direction.
