8 exercises for a healthy back

Strengthen your back and improve your posture without leaving home!



Exercise # 1


Starting position

: lie down on the floor on his stomach, hands turned palms down, pull forward.


Lift arms and legs a few inches from the floor, then simultaneously raise even higher, only the left arm and right leg. Watch for breathing! Head and chest keep raised. Adjust the position - now raise your right arm and left leg. Repeat the exercise 15 times.





Exercise # 2


Standing on all fours, straighten both arms and legs so that your body makes an angle. Lower your head down, you should see the feet.




While in this position, quickly lower the hips to the floor, simultaneously lift your upper body so that your chest along with the neck and head form a straight and preferably a vertical line. Repeat the exercise 10 times.





Exercise # 3


For this exercise you will need rolled into a roll towel or thin blanket. Take the position of the push-up position so that your left hand was on the towel, and right on the floor.




Bend your arms, lowering your torso, but not touching the chest floor. Try to do at least 10 push-UPS. Change hands - the right place on the platen, and the left put on the floor. Repeat.





Exercise # 4


Starting position

: stand straight, hands at your sides. Legs slightly bend at the knees.


Pull back the right leg while lowering the body so that the torso was parallel to the floor. Spread your arms (palms down), so they were on the same line with the shoulders. Stay in this position for at least 10 seconds, then change legs and repeat the exercise. Do 20 repetitions. If you find it hard to keep balance, repeat, leaning on a chair or a wall.





Exercise # 5


For this exercise you'll need a rolled up into a roll towel. Lie down on the floor, legs bent at the knees. Feet press down to the floor.




Place a cushion between your knees and try to keep it at run time the following motions. Lift the hips off the floor so that vasche torso form a straight line from shoulders to knees. Don't let the towel slip! Get down on the floor. Repeat the exercise 20 times.





Exercise # 6



Starting position: lying on the floor, scatter hands and feet so that your body resembled the letter H. at the same time lift the head, arms and legs a few inches from the floor.


While in this position, pull up the left leg so that she was under an angle of 90 degrees. Try to reach the toe of the feet with the right hand. Return to starting position, in which hands and feet are lifted from the floor. Repeat the exercise 20 times.





Exercise No. 7


Starting position: sit on the left side, leaning on the arm bent at the elbow of her left arm. The right arm close to the body. Your right foot should be in front of the left.




Lower hips to the floor, and then Rasco raise them up as high as you can. The right hand while pulling forward and up (over the head). Assume the starting position. Repeat the exercise 15 times, then over on the other side.


Source: Exercises for back




Exercise # 8





Starting position: lie down on his stomach, his arms outstretched to the sides at shoulder level. Lift up bent at the knee of the right leg.


Slightly expanding the trunk, try to reach the toe of the right foot to the left hand. Stay in this position for two seconds, then return to the starting position. Repeat the exercise 15 times, then change the leg.

Source:

Wday

women's web magazine