3 simple exercises to stretch your back muscles. They will help relieve tension

3 simple exercises to stretch your back muscles. They will help relieve tension

This complex will not only be good for your muscles, but also for your spine.

fitness trainer with more than 10 years of experience.

“Stretching the back will be very useful for those who spend a lot of time sitting. For example, working at a computer. With this lifestyle, a person feels stiffness in the muscles. To relieve the tension will help quality stretching. Today I will show you three simple exercises that will return ease to your back.

Standing back bend

What’s the benefit? Develops the thoracic region of the spine, favorably affects posture, strengthens the deep muscles of the back.

How to perform? It is necessary to stand up straight and strengthen yourself so that you can clearly feel the floor under your feet. It is also important to maintain balance. Next, put your hands in the waist area and start bending backwards to your maximum level. To keep your balance, you can bring your hips forward.

How to simplify? If your stretch doesn’t allow you to perform a strong backward bend, reduce the flexion to a comfortable state. Plus, you can hold onto a chair to stand more confidently.

Sphinx pose

What are the benefits? This exercise helps develop flexibility in the lower spine, relieves muscle tightness and stimulates lung ventilation.

How to perform? Lie comfortably on your stomach, resting on your forearms. Then pull the body upwards, keeping the pelvis on the floor. The palms of your hands lie strictly parallel to each other. During the exercise look straight ahead, do not turn your head to the sides and do not throw it back. You will feel a gentle stretch from the neck to the lower back.

How to simplify? This exercise is great for beginners. But if you have problems with the spine or parts of the back, do not raise the body high, keeping it in the pose for two to three seconds.

Back flexion

What are the benefits? Makes the spine more mobile in the upper section, perfectly stretches the muscle groups of the entire back, relieves unpleasant clamps in the muscles of the shoulders and thoracic region.

How to perform? Lie on your stomach, while resting on your forearms. If this position is uncomfortable, you can lean on your palms. In the next action, straighten your arms along the body and pull the body up. In this position, you will immediately feel the tension in the muscles of the back and thoracic region. Do not lift your legs during the exercise. Try not to tilt your head as you did in the sphinx pose.

How to simplify? You can rest your hands on the floor, thereby helping yourself to make a deflection.