How to strengthen your back muscles. Is it possible to strengthen the back muscles at home. Exercises for strengthening the muscles of the back. How to strengthen your back muscles

Now people who managed to feel that such a back pain know what it is both alas is not insured against recurrence. In order for the back of the back, you should not know about yourself, you need to strengthen the muscles.

There is even such a saying that almost 90% of the population has problems with the back, and the remaining 10% is not, because they do not know how to work at the computer. Statistics are sad, as long stay in the wrong position at the computer leads to problems with the back.

How to strengthen your back muscles: brief excursion by anatomy

To understand how important it is to maintain your body and follow the work of all systems and organs, we learn more about the structure of the spine. It consists of 24 vertebrate bones, they are movable due to the fact that there are pads-pads between them, which take the first blows, acting as shock absorbers. And the discs, and the vertebrae hold the muscles, they are responsible for keeping their back straight. If one of these elements fails (for example, injury or minor damage), it is accompanied by pain. There are problems with the backs that can disturb from time to time. If the back is in order: there should be no pain.

Exercises, strengthening back muscles - this is the most important for maintaining a muscular corset in a tone. If you regularly play sports, do special exercises, you can forget about back pain. Only exercises will help to get rid of unpleasant sensations, improve well-being and even get rid of the slope and ugly sagging tummy.

How to strengthen your back muscles, 3 steps on the way to success:

1. Power exercises: Made a few approaches.
2. Exercises for stretching muscular corset. Exercises are performed slowly.
3. Exercises aerobic, when all groups of muscles are involved in the short workout.

What you need to know: no matter which group of exercises is selected to maintain the back, you need to do everything very slowly and slowly. In order not to injure and not "disrupt the back", it is necessary to give the muscles to give a gradual load. No discomfort should not be - this also applies to the power training. First stretch, then the main exercise unit and proper breathing. When muscles are strained - we are exhaling, relax - inhale. At first it will be difficult and will have to follow the breath.

How to strengthen your back muscles at home

It is clear that many because of the dense work schedule there is no time and effort to visit the gym several times a week. And here is 10-15 minutes each, who wants to always be slim and not remember the back pain. They will help strengthen the back muscles special exercises that can be done on their own at any convenient time.

Strengthening back muscles for women:

• simple exercise on the back muscles. How to strengthen the spine: Going to the rug, your legs need to be bent so that the feet are tightly pressed and divorced to the sides on the width of the hips. Hands - along the body. Exercise Exercise: We strain as stronger the muscles of the buttocks and slowly tear away from the rug baspe, hips raise up. It turned out to be seized or bridge thighs. It is necessary to ensure that the line is straightforward: between the shoulders and knees. Draw, count to 5, slowly drop into its original position. Repeat 10 times. This method is an excellent counterweight position sitting, because in a sitting position a person is most of the day (in the lessons, at work in the office). Performing such an exercise every day, (you can even lying in bed!), Not only back muscles are strengthened, but also at the same time the abdominal muscles are strengthened. As a result, in a few months you can easily get rid of the discovering tummy. This exercise can be complicated if you raise the right / left leg up and pull the sock. Try to stay, counting up to 5. Rest 3-5 seconds. At first enough 5 repeats;

• another exercise in the position lying on the gymnastic rug: we make a bar on the side or side. To perform the job without any effort, you need to lie down on one side, to stretch to attention, emphasis - on the arm and then it is necessary to stretch the abdominal muscles, try to tear away from the thigh sex. Take care that the neck was in line with the spine. For the first time 20 seconds is sufficient, if not, figure out how you managed to survive, and the next day you should try to stay on longer than 5 seconds. Performed on the right side, turn over on his side. This simple exercise plays an important role for the back, helps to strengthen the muscles and stabilize the position of the lower vertebrae. Especially useful is exercise for people who spend most of the day on their feet. After the master basic exercise, complicate the problem: in the "lateral strap" try to lift up the leg, hold for a while, considering to 5 and lower. Everything should be done slowly and follow the breath. palm of the hand rests on the mat, straight, without bending at the elbow;

• we become in the pose of a dog, watch the knees on the width of the thighs, back and hips fix, the stomach should be strained as much as possible. In this position, stretch your left hand forward, and raise the opposite foot (right), and take back. In this position, we hold 3 seconds (for beginners), only you need to stand without movements. Change hands and legs, repeated 6 times. It keeps the muscles in a tone well, helps strengthen them and improve coordination, remove the load from the spine to those women who lead an active lifestyle: throughout the day they walk a lot, run, engaged in dancing, take care of the kids. You can complicate a little problem: learn how to keep the balance for 10-15 seconds, your hand and leg can be lowered and raised again - so the load on the muscles will be larger;

• completes mini charging simple and familiar exercise: drops. Watch so that the back is smooth, bend at an angle of 90 degrees, and the thigh is located in parallel with the support. We make attacks on one leg 10 times, for another leg as much. We work on the exercise, most straining the muscles of the abdomen. It develops coordination, at the same time strengthens the necessary muscles: back, abdomen and buttocks. To complicate the task, you need to do as follows: a classic drop, then diagonally, and when it will seem like a slight exercise, then you need to take dumbbells and hands to crush behind your head or raise your hands up.

To perform this set of exercises, it is enough to allocate every day for 20 minutes of free time. If every day does not work, make this complex every other day and then the back muscles will be strong and pain will not return.

Strengthen your back muscles at home

To boast a beautiful posture, such simple exercises will help. The complex is simple, you can independently change the exercises, complement the complex new, guided by your feelings:

• snake Pose from Yoga: nothing complicated, only the right execution technique. Lying on the stomach, the legs are kept together, we tear off the top of the body from the floor, the focus - on your hands, bending as much as possible, stretching all muscle groups;

• twisting lying on the back - you can even do in bed after waking up. All exercises are performed slowly, without jerks. This exercise is considered the most effective, it is very fond of manual therapists and is called the "chopstick". No effort, the main shoulders to keep tightly pressed to the floor, the rotation of the body and the knee touch the opposite side. Look at the photo to understand the execution technique. First stretch in one direction, then to another;

• pose, as the baby lies also well helps to remove the load from the lumbar department: Tighten your legs to the stomach, fix with your hands, hold such a pose within 5-10 seconds, relax;

• remove the load from the back and legs, relax after a hard working day: you need to put the legs on the stool so that they are above the back. The legs can be boiled onto the back of bed, a sofa or chairs, put on a chair - such a simple action will help get rid of tension and pain, improves blood supply at the bottom of the back;

• stretching on the phytball or on the floor at home and on a special simulator in the hall: hands behind the head, legs together, tear down at the same time or alternately and the top of the body.

How to strengthen your back muscles baby

Each parent wants his child to start the head faster, faster than other children turn over, sit, crawl and walk. But at such an early age should not speed up the process of natural development, all his time.

You need to have charging every day without skips, after waking up when the baby in a great mood, does not capricious, slept well and root. 40 minutes after meals, you can proceed. Number of exercises: start with 3 gradually increasing up to 10 repetitions.

How to strengthen your back muscles for a child 6 months:

1. Tilts of the body: the child needs to be taken on their hands, press the back to their chest and bend with it, and to return to its original position, you need to hold the baby for the hips and give it the opportunity to cope with independently, protecting it. Well, the same exercise to do on the phytball, insure the baby and split on the ball.
2. On the phytball you can rock the crumb in a circle, counterclockwise, movement on yourself and from myself, periodically stopping for the child to get used to. If you see that lying on the ball, Kroch knows how to get a back as a "boat", you can master the following exercise.
3. Now the baby must be kept behind the hips and roll back the ball from myself, holding the crumb.
4. We run around the steps - such an exercise will like the children who already want to crawl or they slowly learn to do it. For the exercise, you need a small ladder (3 steps at least), suggest and help the kid boil to the top, protect and praise it.
5. Stretching: Make a semi-annual child to reach the toy lying on the stomach. Put the crumb, put the toy so that it can reach it if you rectifted the handles. This exercise is suitable for those kids who have already learned to sit well.

Very useful swimming, at 6 months of age, the baby must already learn to swim well and even dive under water. Walk with a child at least 2 times a week so that the baby felt well, and he had no backrest.

How to strengthen your back muscles with swimming and not only

To always be slim, do not think about the pain at an early age (and not only), it is necessary to lead an active lifestyle and not forget about the workouts in the fresh air, running and swimming. Such a load is called aerobic. Exercises are well trained by all systems and organs (heart, vessels, etc.), since the metabolism and metabolism increases, give sensations of joy and tide of strength. In addition, aerobic exercises will help get rid of extra kilograms, since the body works in the right direction and efficiently gets rid of excess fat.

What types of loads may be:

• running and fast walking;
• biking;
• classes dancing, roller skating and skating (especially in the fresh air);
• long walking.

And how can I strengthen your back muscles with scoliosis? Exercise, therapeutic physical culture or gymnastics (correctly selected a set of exercises), the occupation of moving sports and, of course, swimming. The direction is somewhat different, as the main task is to reduce the muscle tone, to gently stretch them and increase the mobility of the joints.

Therapeutic swimming is very well helped for hours on such a scheme (the treatment plan adjusts the coach in each case):

1. Respiratory gymnastics, while in water: inhale in air, exit - in water. The complicated option: I exhale under water, but first twist at the bottom and do it out.
2. Learn to swim on your back. First with a plank, and how to get out, wegest you need both hands. It is advisable to swim 100-200 meters for the occupation.
3. We master the brew - a complex exercise, because you need to learn how to pull the knees to the stomach so that the back remains not bent into the arc, but was even.
4. Bilateral krol (if possible), every three trough inhale and exhale.
5. Swimming with a butterfly, a dolphic or technology "Butterfly" - the maximum load for the lesson is a distance of 200 m, watching breathing. It is not easy to master this type of swimming, so try to make the beats were taken by half-bent hands.
6. Therapeutic physical culture on water ends with breathing exercises. It turns out that if within 45 minutes, while the occupation lasts, do not distract, then the total load / distance should be 600-1000 meters for those who know how to float children.

LFC with scoliosis, how to strengthen the muscles of the back. Video:

Now you know the answer to the question how to strengthen your back muscles.

General recommendations:

• keep always back straight, watch the posture;
• we sit at the desk so: elbows should not hang, back straight;
• if you have to sit much, you need to take a break every 30 minutes: stand up and warm up, stretch the muscles, to like, make the slop of the torso, to pectinate;
• if there is a long road, take a special seat (for adults there are also), as well as a pillow. New items appeared on sale - special pillows under the back, supporting the spine;
• for those who wear a constantly backpack: Choose lightweight models with a rigid back, fix the backpack on the back, do not load it with unnecessary heavy objects;
• heavy things need to be raised correctly: legs on the width of the shoulders, semi-head, gravity take both hands straight, carry in front of me;
• proper comfortable sleep: Choose a hard mattress and orthopedic pillow. It is undesirable to sleep on unfolding sofas and soft corners - such furniture is not intended for a night rest;
• 2-3 times a week do special exercises to strengthen all muscle groups;
• learn to perform every exercise correctly, do not forget about respiratory gymnastics;
• special simulators, strengthening back muscles, will help more effectively work out all muscle groups: a "twist" chair, an expendillator, simulators in the sports complex ("Gorboon", "rowing", etc.).

Strengthen your back muscles in hernia

Intervertebral hernia delivers a lot of inconveniences at the initial stage of the disease: a strong back pain or a lower back appears, which gives her hand or leg. The pain is so permeating that the movements are fighting, do not want to do anything, the performance and quality of life decreases, depression appears. The hernia is a very dangerous disease, at the first symptoms, you need to seek help, and not tolerate or take drugs that take pain.

Well, with hernias of intervertebral discs, therapeutic physical culture is helped in a complex with other methods of treating the disease.

Specially designed set of exercises:

1. All exercises need to be done only lying and slowly. If pain is feeling, you need to relax and then continue to work. Classes are desirable every day in the first half of the day half an hour with recreation.
2. Going to the back, the hands bend in the elbows and put in front of the chest. We strust as on the bridge, lingering in this position for a few seconds, then smoothly go down. We repeat 5-8 times as it turns out.
3. Feet bend in the knees, stretch your hands along, raise very slowly the pelvis, squeeze the jagged muscles, delay a few seconds until the tension in the back and the lower back, slowly go down.
4. Raised from the position lying on the back above the floor, leaning on the shoulders and palms. We repeat 3 times.
5. I turn over the stomach, we tear the body from the floor, the hips are tightly pressed, focusing on the hands, brain in the back. Make 8 times.
6. The final exercise "Nature": become on all fours, sip, focus on the palm. Try Now to lower the pelvis to the floor and make a movement forward with the case. It turns out as if you want to slide on the ground, breaking under a low fence. We repeat 8 times, slowly.
7. We walk on all fours on the floor, make sure that the back remains smooth.

Strengthen the back muscles in osteochondrosis

This disease is cunning, causticing by surprise. If one of the spine sections is sharpened, a strong sharp pain in the back area appears. Fully with special exercises, it is impossible to get rid of the problem, but to solve partially - quite. It turns out the same effect as in the study of therapeutic physical education. It is only necessary to start fulfilling the complex after consulting with a specialist and preferably for the first time - along with the coach. If there are no prohibitions and contraindications, the complex is suitable for osteochondrosis:

1. Lead on the back (you can on the sofa or bed), draw your hands in front of you. Exhalation - raise your feet to the hands, keeping at a height for 10 seconds. Exercises should be smooth, without jerks. All do slowly. Returned at the starting position, they rested 5 seconds repeat.
2. Looking like an exercise, only hands on the sides, palm "look" down. We raise your feet and arms, we hold on weight for a few seconds.
3. Going on the stomach, the hands are divorced to the sides, raise the body, trying to make a turn to the right and left, the hand starts back, the second hand - remains ahead. Carefully return to its original position.
4. We are lying on your stomach, cross your hands behind your back to get a castle, we try to raise the hull together with your feet, your hands should be left back.

If you have an exacerbation, you can do exercises, only slower to get rid of pain and remove muscle spasm.

In this case, the disease helps to relieve pain massage, firming back muscles. The manipulation must perform a professional, conventional movements of the type of pattering and heating muscles, not enough.