Back pain from sitting at a computer is a familiar feeling for most of us. But just a few exercises – and you can get rid of it. Olympic rhythmic gymnast Anna Rizatdinova has selected six exercises that will not only make you forget about back pain, but also make you more flexible.
Exercise “Tilt the torso forward from a standing position”
5 approaches
Suitable for increasing the flexibility of the spine and toning the muscles of the abdomen, back and buttocks.
– Stand up straight, put your feet shoulder-width apart, straighten your back.
– Gradually lower your head, shoulders, and then vertebra after vertebra. If your current level of flexibility does not allow you to reach the floor with your hands, bend your legs at the knees.
– Hold at the lower point for a few seconds, and due to the effort of the gluteal muscles return to the starting position. Remember, you are not pulling the body up due to the back muscles. The back muscles keep the body upright and the buttocks muscles lift it.
Cobra Exercise
3 approaches
The muscles of the back, chest, buttocks and arms are involved
– Lie on your stomach and connect your feet. Put your hands under your shoulders.
– Gradually raise your chest higher and higher. The arms should only fix the position, lifting should be done at the expense of the back muscles.
Straighten your arms, as when squeezing. The thighs should not come off the ground.
– Do not tilt your head back too much. If you feel discomfort in the neck, then you are probably performing the exercise too intensely.
Exercise “Twisting while sitting”
2 approaches on each side
Suitable for increasing the flexibility of the shoulders, chest and spine
– Sit on the floor and straighten your legs.
– Bend your left knee and bring your left leg behind your right.
– Rest your right elbow on your left knee and stretch. Hold for a few seconds and return to starting position.
– Repeat the same in the other direction.
Exercise “Bridge”
3 approaches
Great for stretching the neck, spine and thighs
– Lie on your back, bend your legs at the knees.
– Gently lift your hips up, keeping your shoulders, arms and feet pressed to the floor.
Exercise “Plow”
3 approaches
The muscles of the back, neck, legs and shoulders are involved.
– Lie on your back, arms outstretched along the body.
– Raise your legs and bring them behind your head, trying to straighten and touch the floor. If that doesn’t work, keep your feet in the air.
– Slowly return to starting position.
Exercise “Outside the baby”
1 approach
Suitable for increasing the flexibility of the spine, thighs.
– Sit on your heels from a kneeling position.
– Tilt your upper body to the ground before touching your chest with your hips.
– Hands can be placed along the legs or extended forward, relaxing the shoulders and back. Forehead – rest on the floor or on your hands.
