The spine is the basis of a healthy body.It is necessary to monitor its condition, because the load on the spine is enormous. Driving a car, working at a computer and in the office, lifting weights and staying on your feet is something that almost everyone faces. Diseases of the spine and poor posture cause a lot of problems. A fitness program aimed at correcting posture and strengthening the back muscles will help to avoid them. It is much easier to prevent a disease than to cure.
Gymnastics for the spine
The Healthy Back system is one of the softesttypes of fitness, designed to work out the muscles that hold the spine in the correct position. Exercises are designed to safely stretch the muscles and ligaments: they will improve and restore the mobility of the spine, relieve excessive tension and relax sedentary back areas.
Healthy Back is a fitness program created byfor the restoration and prevention of diseases of the spine. A specially selected set of exercises for the development of mobility and flexibility of the back is recommended for both men and women. Classes are designed for different levels of training, so they will suit everyone, regardless of age and physical development. Training will help those who want to keep the spine healthy and improve posture.
The goal of the program "Healthy Back"
This complex helps to solve several problems:
- to form the correct posture;
- to work deep spinal muscles;
- remove tension from the intervertebral segments, causing pain;
- stretch the muscles that cause spinal deformity;
- strengthen the body corset;
- to work the gluteal muscles, as they are the support of the spine.
The spine is the core of the body
A healthy back is the key to a successful and healthy life.Half of the diseases and ailments are caused by problems with it. Often, many do not even suspect that poor health, dizziness, fatigue - these are signs of incipient diseases of the spine. The spinal cord, the most important organ of the nervous system, is located in the spinal canal and conducts nerve impulses to the brain. Therefore, it is very important, without waiting for sudden and severe pain, to pay attention to the spine. Here are some signs of starting problems:
- convulsions;
- problems with sleep;
- tiredness and lethargy;
- headache in the occipital region;
- pain in the neck;
- muscle tension;
- aching pain in the back, legs, buttocks;
- morning pains in the chest and lumbar region;
- pain "under the spoon";
- deep early wrinkles of the neck and forehead;
- second chin, etc.
The complex "Healthy back" is contraindicated inchronic diseases of the spine, after surgery and serious injuries, those with intervertebral hernia and serious posture disorders. Before you start training in these cases, you should consult with your doctor.
Types of exercises
A set of simple exercises not onlyprevents spinal diseases, but also helps cure many of them. Regular exercise will help to forget about back pain. Classes are also suitable for posture correction. What exercises are included in the program "Healthy Back"? Exercises for the cervical, thoracic, sacral spine. Consequently, the program is tailored to the individual characteristics and needs of each.
"Healthy back" - a fitness program. Benefit
Cervical exercises improve blood flow inbrain and, consequently, reduce the risk of stroke. The peculiarity of the exercises is that they are harmless and help get rid of many ailments: headaches, dizziness, insomnia, memory disorders. Daily exercise, as well as stress, over time lead to muscle spasm, which squeezes blood vessels and nerves. It is then that the ailments listed above appear. The therapeutic effect of neck exercises is that the deepest muscles are worked out. The spasm decreases, and the neck becomes more relaxed and mobile.
Exercises for the thoracic will help get rid offrom pain in the interscapular region and in the thoracic region. Seated work, as well as improper posture, for example, at a computer or in front of a TV, lead to an overstrain of muscles and, as a result, to a displacement of disks and vertebrae. This can provoke heart, kidney and lung diseases. Careful attention to the spine and timely strengthening of the muscles of the thoracic region will reduce the risk of serious diseases.
The sacral section is responsible for the buttocks and the pelvicbones. It is important to strengthen the muscles of this department, as diseases associated with the legs, diseases of the bladder, sexual disorders - many of these ailments are associated with problems of the sacral spine.
3 essential exercises for a tired back
These simple exercises are recommended to perform at home on their own. Do them if your back is sore or difficult to straighten. You can include them in the main complex.
- To relax. The best posture for resting the back is to sit on the floor, buttocks on the heels, arms stretched out in front of you, the back is round, forehead is leaning against the floor. Take this position and relax.
- For rhomboid muscle. Lie on the floor, face down, forehead against the floor. Hands apart to the sides at shoulder level. Raise hands up to the maximum and lower slowly down.
- On the broadest muscle of the back. Stand in a lunge, arm relaxed and stretched to the floor. The back is flat, the body is parallel to the floor. Raise and lower the arm.
They confirm the effectiveness of the program “Healthyback "reviews of those who worked and continues to workout. The constant feeling of tension in the neck, shoulders and upper back from prolonged work at the computer is literally after the first session. Lower back pain after the fifth session, and lightness appears. After three months of training, the flexibility of the spine improves to such an extent that, judging by the reviews, for the first time in life, many people can, when bending forward, reach the floor without pain and effort.
