Slow workout for a flat back for every day

Is your back stiff while sleeping? Or in the evening after a hard day’s work you have painful sensations? These situations are familiar to many people, but there is a way to cope with them, you just need to allocate some time to training in the morning or evening. It will help to relax your back, but it will also strengthen it. So go for a beautiful, flexible and healthy back.

Choreographer

If you want a beautiful, flexible, and most importantly, healthy back, start practicing now!

Oluline! Even a slow workout should start with a warm-up and end with a warm-down. You can do a set of exercises of your choice or watch the variants in the video at the end of the article.

Twists and untwists of the spine

Tehnika

• Put your feet slightly wider than shoulder width, look straight ahead.
• Smoothly lower the head first, then vertebra by vertebra lower the neck, then the thoracic region and so on. At the bottom point you should touch the floor with your hands. If it is difficult to keep your knees straight, you can bend them a little.
• Exactly the same smoothly and alternately unbend, first raise the lower back, then the thoracic region and so on up to the head. Perform four repetitions.
• On the same principle go down, but rise in a different way: from the bottom point first lift your head, and the whole body follows your head. Try to keep your back straight. Do not hurry, perform the exercise smoothly. Do it four times.

Body tilts

Tehnika

• Stand up straight, legs slightly wider than your shoulders.
• As you inhale through the sides, raise your arms above your head, stretch upwards.
• Slowly lower down to parallel with the floor. Keep your arms straight in front of you, they should be an extension of your spine. Keep your back straight.
• In this position, lower your straight arms down and bring them back to your buttocks. Then return them to the previous position as well.
• Go upwards also behind your arms, making sure that your head and back do not overtake your arms.

Do this four times. After that, you can bend a little in the lower back and then round it to relax the spine.

Chair with body flexions

Tehnika

• Put your feet slightly wider than your shoulders, pelvis back, palms rested on your knees.
• As you inhale, round your back, and as you exhale, arch your back. Remember that the head is an extension of the spine, so it tilts forward when rounding the back and bends back with the spine. Do the exercise eight times.
• From this position, slowly walk away slowly downward, coming down your legs with your hands.
• At the lowest point, extend your knees and relax your arms.
• Slowly come up behind the tailbone to the top. Perform a few side-to-side head turns to relax.

Pendel

Täitmistehnika

• Stand up straight with your feet slightly wider than your shoulders. As you inhale, raise your arms through the sides above your head, reaching upward.
• On the exhale start to slowly bend backwards, first lowering the arms, then the head and chest.
• Come back up and immediately lean forward, leaving your back straight. Reach for your arms. Move down and relax at the lowest point.
• Then slowly come upward on an inhale. The body follows the arms. Repeat four times.
• Stay down after performing, relax the body, knees can be bent slightly. You can sway from side to side.
• As you inhale, lift your head up and raise your torso to parallel with the floor. As you exhale, lower yourself back down, tilting your head. Perform two or three times.
• Straighten your legs and come up behind the tailbone.
• Stand up straight, lock your hands behind your back, reach backwards with the back of your head, fix for four counts.
• Without opening your arms, bend forward and down. Bring your arms out in front of you, stretch a little, open your arms and relax.
• Come up behind the tailbone.

Don’t forget to warm up. The workout is over. See the video for detailed exercises.

Do the workout every day to feel better, if you do it every morning, there will be no back discomfort during the day. And beautiful posture will become your constant companion.