Effective ways to strengthen the muscles of the back. What kind of sport is useful for the spine What kind of sport strengthens the muscles of the back

Sport - This is an important component. healthy image Life, allowing us to be active and vigorous. Sport We are necessary for preventing the development of diseases of the spine and joints, but if they are already amazed, then excessive physical exertion, on the contrary, can harm. How, in this case, find the golden middle? We will help you understand what physical activity is permissible with some pathologies of the musculosion system.

Immediately it is worth brought to the fore invalid statements about which you should forget and never apply:

in pathologies of the spine and joints, sport is completely excluded;
sports need "through pain."

With many pathologies, unfortunately, it is necessary to often limit physical activity, and especially this concerns sports with an increased load both on the spine and on the joints (for example, the casting of the nucleus, weightlifting, struggle).

Useful influences of sports in the pathologies of the spine and joints:

metabolism is activated;
blood supply increases, the nutrition of structures improves;
strengthening muscles, increase their tone to protect the spine and joints;
improved tensile ligaments;
sport contributes to the elimination of harmful substances;
"Development" occurs, an increase in extensibility.

For the spine, dangerous are:

excess load on the spine;
sharp rotary (around its axis) movement;
blows on the spine;
a sharp compression load (concussion) of the spine, for example, is a drop (landing) from a high height in Parkurome classes.

For joints harmful:

active load on the "frozen" joint (with a straightened limb) when sufficient depreciation does not occur;
hit;
sharp neakkurat;
stretching without preparing.

Sport and spinal pathology

Osteochondrosis, intervertebral hernia, scoliosis, Bekhterev's disease, radiculopathy ... All these states require good medicine, physiotherapy, manual treatment And, of course, rational exercise. If you suffer from any of these diseases, you will be useful to know some of the features of physical exertion and possible complications in their execution.

As for rotary complications, they may arise in class activities such as:

golf;
tennis;
badminton.

If there is insufficiently trained and not comply with the rules of security, you can earn a spine injury from simple stretching Up to more serious defeat of his structures.

The above mentioned sports are admissible when remission, or a mild degree of development of the disease.

Dangerous in the pathologies of the spine extreme species Sports, as well as sports related to compression loads. These include:

Run.
Skiing, skateboard.
Parkour.
Climbing that require not only good physical training, but also sufficient coordination, because an awkward movement - and injury (more often - due to fall). During the classes and performing tricks, it is worth it to be extremely careful, not to "break into battle" without appropriate training.
Commands Sports such as football, basketball or hockey are extremely traumatic and the reasons for the pace of the game, constant blows of players for each other, jumping, falling. Here you can earn everything from stretching ligaments and before the spinal fracture and bones of the limbs.
Weightlifting. Probably, many will seem very terrible when the athlete raises a heavy rod with a sharp movement with spine straightening. Athletes wear fixing belts, but they are not able to completely protect the spine from such a load.

What kind of sport is useful for the spine?

Swimming. It is rightly called one of the most useful sports. It is ideal in the pathologies of the spine and this is due to the fact that there are no coarse and traumatic loads. It is also a good alternative for those who suffer obese and does not like intensive workouts.

Major Positive Swimming Effects:

During swimming in water, the load on the structure of the spine is minimal, movement soft and smooth, which eliminates the risk of injury to the spine structures.
There is a strengthening of all muscles. This is important for the diseases of the spinal column, as the muscles fixing the spine are strengthened, due to which it becomes more enduring and it contributes to the treatment of such states as spondyl elasthesis, disk protrusion and others.
The overall tone of the body increases, you charge positive emotions and energy.
Injuries arise quite rarely, in non-compliance with safety, for example, strikes about the side, diving down head, especially if the depth is not calculated (in natural water bodies). There were cases of disability and fatal outcomes, so be careful when jumping into the water!

Walk. The physical exertion in the pathologies of the spine must be rational, and in these cases, quiet walks in the park or cycling rugs are best suited. It is important to choose a flat and safe surface (not crossed terrain without sharp lifting descents) to eliminate injuries and more serious complications that arise.

If you are walking in the fresh air, go hiking, then it is best to give up a bag on one shoulder and choose a backpack, thanks to which the load on the spine will be uniform, the back will remain in the smooth position. At the same time, shoes are extremely important: sports, comfortable, relative softness. For hiking or hiking, you should choose the appropriate shoes.

Sport and the pathology of the joints

When people find out about the presence of diseases of the joints, for example, arthrosis, they are trying to load the sick joint as little as possible, fearing to damage it and cause even greater progression of the process. But low-moving image Life in the pathologies of joints is something that is very harmful and vice versa may worsen the course of pathology.

Sports of sports that should be avoided in the presence of diseases of the joints - trauma and heavy physical exertion.

Harmful for sick joints:

running at which constant traumatization occurs,
compression loads (concussions), which can lead to an inflammatory process, fractures, damage to the cartilage joint.

It is also desirable not to do the same football, hockey: blows on the ball, collision of players, falls - all this will not improve the state of pathologically modified joints.

What kind of sport is useful for joints?

skiing - gaining increasing popularity now. Meanwhile cross-country skiing , not skiing. The second is essential, and therefore is not recommended for the pathologies of the joints.

The main positive effects of skiing:

His benefit for joints is to smooth movementsAt which the joints on the joints (mostly hip and knee) are smaller than when walking. Alternative to the season can be sports walking.
When crossing ski sports It is important to ride on specially created tracks: even, without obstacles, in good weather. Keep a comfortable tempo.
It is desirable to gradually increase the continuing of a workout of 20 minutes and up to 2 hours.
If you suffer from arthrosis and never ride before skiing, then it is better to advocate a doctor and start classes under the supervision of an experienced instructor to properly perform movements and compliance with safety.

Bicycle training (cycling, bike). Dangerous for sick joints are loads associated with their concussion, blows, therefore such classes, as extremely not recommended. They came to replace exercise bikes that are not only not prohibited, but also very useful!

The main positive effects of cycling (cycling, exercise bike):

Smooth and uniform movements are what is necessary for the patient, for example, arthrosis, joint.
During the movement, there are near-hand muscles (shins and femoral), which increases both their blood supply and blood supply to the joint.
In good weather, it is desirable to ride not on the exercise bike, but on a bicycle, because in addition to sports you also get the charge of strength, energy, emotions and raise fresh air, which is very important for general recovery.
Choose the load needed for you so that the articular pain does not arise, gradually enhancing it. On modern simulators you can choose the necessary mode.
Start with a small one: from 15 minutes gradually go to 40, and if there is a desire, -but the pedals and an hour.
Never continue the occupation if the pain begins. In this case, it is worth stopping and continuing later.

Useful for both the spine and the joints will still be such relaxation and safe sports as pilates.

Pilates is good because all movements are produced smoothly, "reasonable", according to your abilities. If during the classes, for example, football, it is important to show yourself the strongest player, then in the case of Pilates, the instructor will never make you work through pain, because the main task Pilates is the restoration of health of both physical and spiritual.

If you are too lazy to go sports

SportOf course, this is a lesson for people with the power of will, which can overcome at least some kind of initial physical barrier. Beginning is always hard, but if you have difficulty in this, there are alternatives that are useful for both the spine and for the joints.

In the "Manual-Deluxe" you will be captured by an individual complex of the treatment of therapeutic physical education (LFC), aimed at stabilizing the affected joint or spine.

A particularly lazy and busy patients in Manual-Deluxe, in the absence of contraindications, will be offered an alternative to physical exercises - physiotherapy electromotive procedures, such as: Misostimulation or amplipuls therapy, which can largely replace physical exertion. In this case, the course visits to the benefitimulation procedures (amplipuls of therapy) in the amount of 10-15 procedures in a day, gradually increasing the continuation of each procedure from 15 minutes to 30-40 minutes.

The hernia of the intervertebral disk and sport - whether these concepts are compatible? Sports in some cases are the cause of intervertebral hernia, but at the same time, some of their species are the basis for the basis of the disease.

Contraindicated sports at intervertebral hernia

Any excessive load on the spine are provoking factors for the development of hernia. The exercises are especially dangerous in this regard, accompanied by axial load on the spine - this is when the power vector is directed from the head to the pelvis, so the following sports is immediately excluded:

Weightlifting. Especially the rods of the rod (milling traction) or dumbbells standing or from the situation sitting, including gire sports;
Some types of athletics - long and height jumping;
Active sports associated with running or long vertical position - football, volleyball, basketball, skiing;
Body-building;
Marathon walking.

Do not be upset if you are a fan of sports - there are several systems of sports exercises, classes that will not only harm your spine, but also will strengthen it, which is one of the methods of treatment and the prevention of intervertebral hernia.

Pilates.

Named named founder, this system is quite effective and safe for spinal diseases. The principle of training muscles of the back to strengthen the muscular corset and the support of the spine. Conditionally, Pilates is divided into three groups:

Training on the floor - lying or sitting;
Pilates using sports inventory;
Exercises on sports simulators. The simulators for Pilates do not have tight fixation, as a result they are well developing a balance and small back muscles are strengthened.

During the classes of Pilates, a person learns to properly distribute the load on all muscle groups, unloading the spine. In parallel, strengthening occurs deep muscleWhat removes the hypermobility of the vertebrae is one of the causes of the protrusion. The "soft" loads with pilates allow you to remove muscle spasms responsible for the aggravation of the disease. This, in turn, leads to the improvement of the trophic of the oil-star tissues and strengthening regeneration.

Aqua aerobics and swimming.

Swimming in aggregate with other occupations in the pool, has the most positive effect in the hernias of intervertebral disks.

First, the body immersed in the water significantly loses in the weight (Archimedes law), which dramatically reduces the axial load on intervertebral discs.
Secondly, the feeling of weightlessness unloads the maximum amount of muscles, including the muscles of the back. The removal of spasm leads to an improvement in blood flow in the prodrusia region, activation of protective systems.
Thirdly, the active work of the binder-articular apparatus helps without excessive loads to strengthen the ligaments of the shoulder and hip joints, which are important locking points of the entire muscular corset and the muscles of the back in particular.

Swimming is shown in the recovery period after. In addition, swimming develops a respiratory system that provides oxygen entire organism. They should be engaged not more than 2 hours a day. Other time, use the simulator to strengthen the muscles of the back to form a resistant muscle corset.

Fitness.

Contraindications to fitness classes in the hernia disks of the spine no. Fitness classes are very similar to medical physical education (LFC). Practiced stage approach to classes:

At the first stage, the stabilization skill is formed by synchronizing interactions. To do this, use a special plugs of the sphygmomanometer (pressure measurement device). The task is to hold a certain level of pressure in the cuff when performing a set of exercises. For example, hyperextension on the floor must be performed at a pressure of 70-80 millimeters of a mercury pillar. Exercises on the back are performed at a pressure of 30-50 millimeters of a mercury pillar.
The next step of the exercise is transferred to the simulators. The tasks are somewhat more complicated - forces are added with the removal of motion for the anatomical limits. Example can serve wide mahs with hands in a position lying on the back on the bench.
The ultimate goal is to form the stability of the spine: in everyday life, in exercise of sports, in work.

In list useful activitiesincluded in some trainings on the exercise of the exercise, includes phytball. It is impossible not to note the positive effect of applying balls with intervertebral hernia - mostly firming effect. Additionally, phytball classes can be used as fixing the effect of preliminary training.

However, fitness does not solve all the problems. Full stabilization is impossible without training the function of "secondary stabilizers". This concept includes muscles abdominal press, long muscle Back, muscles shoulder belt.

Power exercises.

It will help to strengthen the back muscles and other muscle groups, increase their tone and increase the endurance of the following exercises:

On the abdominal press - lifting legs in the position lying on the back or twisting of the body with elements of stretching. The technique is as follows: you go to the inclined board with my legs up - feet are fixed, hands behind your head. The elbows of the hands alternately strive to get the comb of the iliac bone from the opposite side. It is necessary to try to achieve maximum amplitude for better stretching of the muscles of the back.
Hyperextenia. You can perform them on a special simulator, but you can do without a simple "goat". This exercise perfectly loads the spin extensors, which are largely responsible for the stabilization of the spine. Some LFC instructors consider hyperextenia by the main exercise in the hernias of intervertebral disks.
Tightening narrow i. wide grab On the horizontal bar.
Rods are lying. With vertebral hernia, it is better to use bench press with an empty neck or with minimal cargo - the main task does not load the muscles, but to teach them to work correctly, form muscle memory.
Traction S. top bloc For the head allow you to give a load on the muscles of the shoulder belt and significantly unload the spine. The effect of pulling is added. The thrust of the horizontal block also possess the action.
Exercises on arms and shoulders can be done without limitation, with the exception of those are accompanied by a pronounced axial load (that is, the rods of the rod, break It is impossible to do!)
From exercises with dumbbells, Mahi with dumbbells may be useful, but only in the middle-up position or completely lying.
Classes on exercise bikes. It is advisable to use special modifications of exercise bikes, where a person is in a half-time position. At the same time, the muscles of the legs and the pelvis are actively working.

What simulators can be used

rowing simulators effectively strengthen the muscles of the back and are safe with intervertebral hernia

Simulators to strengthen the back muscles used by people with diseases of the spine must have special stands, inclined benchadjustable load. They are classified for several species depending on the mechanism of action:

The simulator to strengthen the muscles of the back of Hyperextenzia ("Twist", Rowing) allow you to increase the load on the skeletal muscles to the lesson and gradually increase its tone;
Vibration models have monotonous pressure on skin. Dosage vibration speeds up the processes of restoration of tissues and organs at various levels of the spinal column.

Special attention deserves the Couch "Gravitrin", which has recently appeared in the market. It is an autogravitational device. Its regular use allows you to significantly pull out the vertex pillar and prevent the formidable diseases of the spinal column (radiculitis, lumbago, osteochondrosis). Couch is one of the most effective tools To strengthen the muscles of the back, if used when performing exercises.

Bodybuilding and hernia intervertebral disc

If you wish to do bodybuilding, pay attention to the prevention of intervertebral hernia, because in case of their occurrence on sports career We'll have to put a cross. Many professional athletes left the profession only due to the fact that they did not pay attention proper implementation Exercises with a load on the spine.

Power simulators to strengthen muscle in bodybuilding should be used carefully. Loads increase gradually from classes to class, but not through pain. The first task is the treatment of diseases of the spinal column. Extension muscular mass Secondively.

Always control the position of the body when performing a traction, squats and lifting the rod;
When the load of the vertebral pillar is gained, strain the abdominal muscles - you will partially redistribute the load;
Straighten lumbar muscles When performing these exercises, you lock the spine and limit the hypermobility of the vertebrae.

What you need to remember everyone

You must always remember that the movement is life. Hydgodina - one of the reasons for the development of intervertebral hernia, so it is necessary to lead an active lifestyle - moderately play sports, daily walking, use professional simulators to strengthen the muscles of the back.

But you should not rush out of extremes to extremes - an attempt as soon as possible to cure the pathology of the spinal column can become a "bear service". After all, excessive loads are also able to lead to the hernia of the intervertebral disc. Therefore, it is worth looking for a golden middle, so as not to hurt and find an opportunity for sports.

Any excessive load on the spine are a provoking factor in the development of intervertebral hernia. Especially dangerous in this plan exercises, accompanied by the axial load on the spine, when the vector of force is directed from the head to the pelvis.

All physical exertion to strengthen the muscles of the back (including on sports simulators) are carried out only in the period of resistant remission. The program of classes is better to plan together with an experienced doctor. Pain syndrome - reason to limit the intensity of exercises or completely abandon them.

The most effective way to prevent pain in the back - regular exercise! Good muscular corset and sufficient spinal flexibility - the basis for the prevention of back pain. Sports in the spinal diseases are often quite permissible, but with a very large reservation and proper selection sport. Of course, the disease can force a person to leave a favorite sport. Refusing to obey the circumstances and continuing the classes, it is necessary to know that the disease can take an acute form.

Some sports such as weightlifting, height jumps, fighting and throwing spears are associated with very large loads on the spine. Many athletes with the diseases of the spine are connected by the deterioration of their physical abilities and reducing the results at competitions.

Ancient Greeks said: "Pain - the watchtown dog of your health," this is a kind of "SOS" for human organism. Therefore, listen carefully to myself during and especially after sports. If there is pain in my head, heart or spine, you need to try at the very beginning to remove it - change the position of the body, make a walk, make exercises medical gymnastics. If there is pain in his hand, leg, back, if you feel discomfort after some kind of physical activity, it suggests that the first clinical signs of the osteochondrosis of the spine appeared. It is necessary to take action in a timely manner, otherwise the pain will cause a whole set of changes in the body, which will require further serious treatment.

Hockey and football also pose a danger to the spine because of the jokes, shocks that the player and falls are exposed. Team sports are unsafe in relation to the injuries of the spine due to the often high pace of the game and often collisions.

This means that persons with the diseases of the spine are certainly subject to significant danger, since the nature of such sports and the concentration of attention on the game leads to the fact that the athlete forgets the need to protect the back. In general, we can say that a person with a disease of the spine must leave similar types of sports.

Ski sports are among the most traumatic even for normal and completely healthy people. The descent from the mountain even with the right depreciation of the legs or balancing on the board does not save from multiple spinal microtrams as a result of every second compression (squeezing) vertebrae vertically, the entire spinal column of the skier. What to talk about those who suffer from the diseases of the spine.

In this case, riding from the mountains should be avoided. On the one hand, it does not have an ultra-dismissal health effect on the body, and on the other - there is a significant risk of injury to the upper and lower extremities and the danger of falling with unpleasant consequences For spine.

Tennis, badminton and golf develop the flexibility of the spine and the strength of the muscles of the back and therefore can be recommended during periods of calm course of the disease. However, you should not forget that for people suffering from diseases of the spine, these sports are already fraught with unpleasant consequences, because during the game people have to turn the torso sharply in different directions, both on the axis of the spine and making various slopes in all directions, which, without Doubts can provoke an aggravation of the disease.

Despite the risk, many people suffering from diseases of the spine, continue to play tennis or golf and do not believe that their condition has deteriorated significantly. At the same time, many, getting great satisfaction with such sports, begin to walk on doctors and visit a massage therapist.

From the point of view of the safety of the spine, running is not the most preferred sports occupation, because the run causes a strong concussion of the whole organism. In each running step, there is a flight phase, when both legs do not touch the ground and body as it will steer in the air. When one leg is launched, it accounts for a load, five times higher than the body weight. If you weigh 75 kg, then the load on the foot with a landing will be 375 kg.

With each step, you "throw" your spine so, as if stretching the harmonica, strain the tendon, muscles, and when landing, the spine is compressed and presses each vertebral on intervertebral discs, the huge load falls on the knee joints.

If you do not imagine your life without running, then for people with diseases of the spine, jog is recommended on a soft base. Avoid running on a solid surface. It is best to run on the path covered with sawdust, or on any other soft and even base, in sports shoes with a soft and flexible sole. Use shock absorbing insoles and special sport shoesLowering the shock load on the spine. Hard sole increases the risk of damage to legs, stop and spine.

Fashionable Shaping can lead to severe spinal osteochondrosis complications. Almost every woman after 30 years in the spine there are pathological changes, and unregulated physical exercises, strengthening them, can bring not benefits, and harm. There are movements, such as rotation, which are simply antiphysiologic in their essence and lead to the fact that the intervertebral disk begins to twist and burst.

Therefore, before you decide to improve your shape, you need to refer to the manual therapist. Just depending on the physiological bends of the spine of a particular person to exclude some exercises, and there will be no harm from these classes.

Walking in the forest, cycling, swimming or ski rides are very suitable forms. recreational activities For persons with diseases of the spine.

Swimming is the perfect sport for people who experience back pain and spine.

In the water, the load on the spine is practically absent, movement, as a rule, soft, injuries happened not often, since collisions and blows in the back in the water are very rare.

Skiing, taking into account their powerful wellness effect, another recommended sport. They enhance the blood circulation, well stimulate the activity of the heart, lungs and muscles.

The beneficial effect is also on the bone of the skeleton.

You can also practice classes in the following sports and gymnastics:

Thus, each of those who suffer from pain in the back should try to find suitable Sports, who would not worsen the condition of your spine.

The enemy of our musculoskeletal system is the lack of permanent training. The probability of developing diseases of the spine is proportional to the age of a person. Who stubbornly performs exercises to strengthen the muscles of the back, at the same time "trains" bone, nervous and muscular fabrics. Muscle corset development exercise already with children's age allow you to strengthen your back to the child.

Form the right posture

Another important preventive measure is the formation of proper posture and its control. Perform any actions, both at work and in everyday life with a straightened back. Do not lean in forced poses. Severity must be lifted, shifting the effort to the feet, and not on the spine.

Three rules should also be followed:

Avoid relaxed (tired) posture.
Choose the right mattresses.
Try to rest with straightened back.

Which sports strengthen the back

It is recommended to constantly carry out exercises for strengthening the back and the ligament apparatus of the spine. The ideal, gentle and most useful sport is walking. Everything is acceptable here: walking, tourism, jogging.

Skiing is very useful. Rhythmic movements in training well strengthen the muscles of the back, improve their blood supply, contribute to the supply of intervertebral disks. With this sight of sports there are no obvious shockers and sharp turns of the spine.

Very useful skiing

Trains the muscles of the pelvis, abdomen and back horse riding. In addition, it allows you to form right posture. An alternative may be cycling or exercise bike. Training on a bicycle or simulator, you need to lean a little forward and keep your back straight.

Swimming - one of effective species Sport that can strengthen the back. For people who already have problems with the spine, it is recommended to swim on the back. In this position, the spine is most rectified. In addition to directly swimming, it is very useful to engage in water gymnastics.

Children with scoliosis should strengthen the muscles of the back, abdomen, muscles on the side of curvature. As for the navigation, the style of each child is selected individually. The best style "Brass" is best.

Charging to strengthen the muscles of the back

To strengthen your back muscles, pay at least half an hour per day for exercise.

Lying on the stomach

Performed in 2 stages. Bend your hands in the elbows and dig them on the sides:
1. Alternately raise the other hand, straightening it.

Straighten both hands.
After performing an exercise, do not throw the head, look at the floor. Do not strain and do not pull the neck. For complication, you can lift straightened legs.

2. From the same position as in №1, lift and twist your hands in such a way that your fingertips met. Look at the floor. Do not delay your breath.

Put the palm on the back of the head. Lift the shoulders. The spine during the execution of the exercise should be smooth. Fix the POSE for a few seconds and slowly go down.

Lift your head, picked up to the chest. Run up right hand and foot, then left.

Lying on the back

Support on foot and palm, legs bent in the knees at right angles. Lift the pelvis, strain the muscles and fix this position for a few seconds, slowly go down.
In the same position, raise and straighten the legs alternately.
Do not change position. Raise the torso, trying to reach the hands of the knees. Secure the position for a few seconds, go down.
Bend the knees I. hip joints at right angles. Raise the torso, simultaneously pull your hands to the knees. Slowly go down.
Arrange a few legs, pull your fingers and raise your head, look at them. Fix the position until the new pain appears and slow down slowly.
Exercise "Bike".

Charging ends with stretching exercises

It is performed lying on a flat surface. Pull your legs and hands, try to pull your hands, as if stretching the spine, breathe arbitrarily.
From that position, tighten your knees to yourself and graze them, at the same time raising the torso. Try to pull the spine. Fix the position until the new pain appears. Slowly go down.
Stand on your knees, get started, the forehead must rest in the floor. Pull your arms in front of yourself and slowly thoring as far as possible.

The effect of training will be more if you have a warming massage before doing. It is performed by the classical method with focus on rubbing. At the same time, blood circulation is improved, and the muscles before occupation will become more elastic.

Firing massage for the back

Firming massage is aimed at improving the tone of the muscular corset. By load on the muscles one massage session is comparable to professional training. It follows from this that all techniques must be intense and deep, but at the same time do not cause painful sensations. Pain can only worsen the situation. A muscle spasm appears in the patient as a protective reaction. It will provoke the appearance of painful functional blocks in the spine.

Firming massage does not replace a visit sports sections. This is just an effective passive load on the muscles, which should be applied by cardionargoes on the body (bike, running, etc.). Only in this case the heart will work better and supply blood to the muscles. Massage session lasts approximately half an hour.

The recreation program for strengthening the muscles of the back is selected in accordance with the diagnosis, recommendations of the doctor and the level of physical training. The main conditions for the effectiveness of classes are a gradual increase in the load on the muscles and systematics of workouts.

The enemy of our musculoskeletal system is the lack of permanent training. The probability of developing diseases of the spine is proportional to the age of a person. Who stubbornly performs exercises to strengthen the muscles of the back, at the same time "trains" bone, nerve and muscle tissue. The development of muscle corset with exercise already from childhood allows you to strengthen your back to a child.

Form the right posture

Three rules should also be followed:

Avoid relaxed (tired) posture.
Choose the right mattresses.
Try to rest with straightened back.

Which sports strengthen the back

Very useful skiing

Trains the muscles of the pelvis, abdomen and back horse riding. In addition, it allows you to form the right posture. An alternative can be a bicycle sport or exercise bike. Training on a bicycle or simulator, you need to lean a little forward and keep your back straight.

Swimming is one of the effective sports that can strengthen the back. For people who already have problems with the spine, it is recommended to swim on the back. In this position, the spine is most rectified. In addition to directly swimming, it is very useful to engage in water gymnastics.

Charging to strengthen the muscles of the back

To strengthen your back muscles, pay at least half an hour per day for exercise.

Lying on the stomach

Performed in 2 stages. Bend your hands in the elbows and dig them on the sides:
1. Alternately raise the other hand, straightening it.

Straighten both hands.
After performing an exercise, do not throw the head, look at the floor. Do not strain and do not pull the neck. For complication, you can lift straightened legs.

2. From the same position as in №1, lift and twist your hands in such a way that your fingertips met. Look at the floor. Do not delay your breath.

Put the palm on the back of the head. Lift the shoulders. The spine during the execution of the exercise should be smooth. Fix the POSE for a few seconds and slowly go down.

Lift your head, picked up to the chest. Move up the right hand and foot, then left.

Lying on the back

Support on foot and palm, legs bent in the knees at right angles. Lift the pelvis, strain the muscles and fix this position for a few seconds, slowly go down.
In the same position, raise and straighten the legs alternately.
Do not change position. Raise the torso, trying to reach the hands of the knees. Secure the position for a few seconds, go down.
Bend the knee and hip joints at right angles. Raise the torso, simultaneously pull your hands to the knees. Slowly go down.
Arrange a few legs, pull your fingers and raise your head, look at them. Fix the position until the new pain appears and slow down slowly.
Exercise "Bike".

Charging ends with stretching exercises

It is performed lying on a flat surface. Pull your legs and hands, try to pull your hands, as if stretching the spine, breathe arbitrarily.
From that position, tighten your knees to yourself and graze them, at the same time raising the torso. Try to pull the spine. Fix the position until the new pain appears. Slowly go down.
Stand on your knees, get started, the forehead must rest in the floor. Pull your arms in front of yourself and slowly thoring as far as possible.

Firing massage for the back

Firming massage does not replace visiting the sports sections. This is just an effective passive load on the muscles, which should be applied by cardionargoes on the body (bike, running, etc.). Only in this case the heart will work better and supply blood to the muscles. Massage session lasts approximately half an hour.