Exercises for the back muscles at home

The best effect on the muscles and joints of the whole body- This is, of course, the practice of yoga. Its asanas are so diverse and powerfully affect a person that a negative result simply cannot be. A separate feature of the practice is that it is not necessary to go to the gym to work out the back muscles - at home, exercises to strengthen the back are easy and do not require special equipment.

Order of exposure

Any set of exercises for the back muscles should include:

1. Warm-up: an essential part of any workout, because it depends on it how much the muscles warm up, which will determine the further quality of their work.
2. Axial traction is important for the spine, whichoften stiffened by spasmodic muscles. If the muscle is clamped, naturally, it cannot work fully. The consequence - efficiency (efficiency) drops by 60%.
3. Exercises to reduce, that is, strength and the main part of the workout.
4. Easy stretching at the end of the session.

Traction of the main muscles of the back

Exercises for basic stretching are divided into three stages:

• Lumbar traction: the simplest and most effective is Jana Sirshasana, in which all the muscles in the lower back are stretched perfectly.

• Important aspect:straight line of the spine, which is rebuilt due to the tilt of the pelvis forward. If the stiffness of the back of the thigh does not allow this, then you should slightly bend the leg at the knee joint.
• The middle part of the back opens well in twopositions: halasana (legs behind the head, socks on the floor) and the familiar marjariasana dynamics (cat pose). Standing on all fours for a breath, bend in the spine, keeping straight arms, and with exhalation, on the contrary, round the back, forming a roundness. In each position, linger for a few seconds while there is enough pause in breathing.

• Jathara parivartasana is ideal for stretching small skeletal muscles along the spine. Due to the twisting, all the smallest parts of the back become more active, fatigue and clips disappear.

Each exercise is fixed for at least one minute in a static mode (except for the cat's posture) and is repeated two to four times, depending on the degree of muscle tightness.

The importance of twisting for the thoracic

Exercises for the back muscles should beversatile in their effects: you should not limit yourself to the classic power options, because each muscle needs to be worked out from different positions in order to get the most out of them. Twisting is very important for the torso, which removes tension from the small internal muscles of the spine, eliminating the tendency to osteochondrosis, kyphosis and other problems of the musculoskeletal system. One of these powerful exercises is the dynamic version of the transverse triangle, which in common people is called the "mill".

The exercise is done like this:legs stand at a width of one meter, feet parallel to each other. Bend forward and down so that your palms or fingertips touch the floor (if possible). With an exhalation, unfold the torso so that one arm rises up to the ceiling and the other remains on the floor, while it is important to fix the pelvis in a stable position and maintain the straight line of the spinal column. With the next exhalation, change the position to the opposite side, repeat at least 20 times, trying not to rush and closely follow the work of the body. At the end make a static option, keeping the position from 30 seconds on each side.

Basic exercises to strengthen the lumbar

The simplest and first exercises for the back muscles, which are important to master in order to raise the muscle tone, are variations of sarpasana - snake poses:

• Basic position:lying on your stomach, firmly press the pelvis, hips and arches of the feet to the floor, activate the buttocks and extensors of the back and inhale to raise the chest above the floor, with an exhalation return to the original. In this case, the arms are bent in the elbows and also rise above the floor so that the elbows are looking back and the fingers are forward.

It is important not to throw back the head and not to strain the abdominal muscles - the stomach remains soft. Make up to 12 repetitions, and then fix the top point for 30-50 seconds, breathing freely through the nose.

• The second option is the same, only straight arms are collected from behind in a finger lock. This position is fixed for periods of 15 seconds, and only five or six repetitions are performed.
• The most difficult option, in which all the back muscles are activated: the essence is the same as in the basic version, only the palms lie on the back of the head, and the elbows form one line when lifting the chest from the floor.

Dealing with rhomboid muscles

For women, exercises for the back, in interscapularin particular, the zone is extremely important, because it is their posture, which, under the influence of many factors, leaves much to be desired. In order to work this department qualitatively, it is necessary to bring the shoulder blades together more often - at any available time, because this action does not require special time, a sports uniform or a lot of space. In the car, in the office, in the line for bread, or at home behind the monitor for only three to four minutes, you should strain your muscles every couple of hours and hold them as far as muscle tone allows. In just a couple of months, you can significantly straighten your shoulders and strengthen your posture through such a simple exercise.

Chalabhasans for spinal extensors

A small set of exercises to strengthen the musclesthe back, consisting of alternating locust posture in different versions and a dog with a face facing down, will relieve the main muscles responsible for maintaining the correct body axis to relieve tension.

1. Самый простой вариант:lying on his stomach, arms down the body, legs pelvic width. To inhale, simultaneously lift the hips of the straight legs and the rib cage above the floor, hold the position for ten seconds and then drop to the floor with another breath.
2. The palms are on the chest line, elbows are laid back.and slightly inward (active rhomboid muscle), inhale in the same way, go up, reducing the muscles of the back, buttocks and thighs, keep the top point for at least 30 seconds and return to the starting position.
3. The arms are extended forward and the upper point of the lift is fixed in this position; some people call this position “inverted boat”.

Each option is performed at least five times, and between sets to relieve fatigue, you should perform the usual dog pose with the muzzle down for 10-20 seconds.

Ardha dhanurasana

This exercise to strengthen the muscles of the back is goodcorrects a small asymmetry, as it is well felt in it, if the body "mows" sideways. To perform a lightweight bow pose, lie on your stomach and extend your right hand forward. Bend the right leg at the knee and grab it with your left hand by the ankle (!). To inhale with the effort of the muscles of the back, right thigh, lift the body upward, stretching out with the right arm and chest forward and hips backward The left leg can be in two versions: on the floor and on the weight is straight. Stay in position for 10-15 seconds and with an exhalation fall to the floor. Repeat at least five times, and then to the other side.

Important:

- control the direct position of the body, not falling to one side;

- do not skew the whole pose, trying to rise higher;

- do not hold your breath;

- to track the internal work of the body at the level of small muscles.

Dolphin pose

An excellent exercise for strengthening the muscles of the back, especially the upper part of it, can be considered a dolphin pose, in which it is important to maintain the straight axis of the spine and the active shoulder girdle.

Благодаря качественной работе мышц лопаток, the dentate and trapezius muscle of a person's torso acquires completely different outlines. In the process of asana detuning, you need to make sure that the elbow line remains under the shoulders, and the pelvis aspires upwards along with the rib cage.

The importance of compensation

Every exercise for back muscles at homeconditions should be compensated by moving in the opposite direction, that is, compression should be followed by stretching, deflections - tilts, etc. The best positions for relieving fatigue from quality training are three poses:

• The pose of the child, or balasana: sit on your heels and leaning forward, put your head on the floor or arms crossed in front of you. Fully relax for two minutes.

• Paschimottanasana - posture traction backbody surfaces. Sitting on the floor with straight legs, lean forward, trying to keep the spine straight and relax. If the strong tension in the back of the thighs is too bright, it is allowed to slightly bend the knees.
• Шавасана – поза трупа.The usual supine position with a completely relaxed body perfectly restores the body and charges with energy for the whole day. It is important to devote at least five minutes to this position at the end of the session, maintaining complete immobility and natural breathing.