9 best exercises with a gymnastic stick for posture, back: complex LFC

fitness trainer

“Gymnastic stick is a simple and effective device for strengthening back muscles, correcting posture, improving mobility of shoulder joints and thoracic spine. There is a large number of exercises with a gymnastic stick: from simple stretches and turns to complex complexes to strengthen muscles and develop coordination.

The device can be used as an independent tool for home training and can be combined with other equipment and training devices in the gym.

Spis treści

Complex of exercises with a gymnastic stick for posture

This set of exercises is suitable for morning exercises, as a warm-up before strength training and as an independent workout to relieve muscle tension.

Scapular press up

This exercise improves the mobility of the shoulder blades, reducing stiffness and the feeling of pain in the back and neck.

Execution Technique:

Stand up straight and grasp a gymnastic stick at shoulder width or wider. Your neck, back and hips are in line. Feet shoulder width apart.
Lift the apparatus up so that it is on straight arms and positioned above your head.
As you exhale, lift the projectile up on straight arms with the help of shoulder and shoulder blade movement.
Try to reach for the ceiling as much as possible, lifting your shoulders and shoulder blades up, but do not bend your arms at the elbows.
As you inhale, smoothly lower your shoulder blades and shoulders back to the starting position.

Perform 15 repetitions. Rest between approaches – one minute.

Gymnastic stick lifts in front of you

This exercise strengthens the shoulder muscles and improves the mobility of the shoulder joints. Strong delts and arms help to remove excessive load from the neck, reducing its stiffness and tightness.

Execution Technique:

Stand up straight and grasp a gymnastic stick at shoulder width or wider, placing the apparatus on your hips. Your neck, back and hips are in line. Feet shoulder width apart.
The shoulder blades are lowered down and brought together. Keep them in this position throughout the exercise. Shoulders do not need to be lifted.
As you inhale, lift the projectile on straight arms in front of you so that it is above your head.
Watch the position of the lower back, avoiding a strong bend. Keep your arms straight throughout the exercise.
As you exhale, smoothly lower the gymnastic stick to the starting position.

Perform 15 repetitions. Rest between approaches – one minute.

Twists with a gymnastic stick

The exercise improves the mobility of the thoracic spine, shoulder joints, and stretches the muscles of the back and the back of the thigh.

Execution Technique:

Stand up straight and grasp a gymnastic stick at a distance of shoulder width or wider.
As you exhale, slowly bend your spine and pull the stick towards the floor. Start the movement from the neck, smoothly lowering down and extending the spine.
Avoid sudden movements. Legs are straight and stand at shoulder width throughout the exercise.
As you inhale, straighten your spine to the starting position. Start the movement from the lower back. Next, squeeze the gymnastic stick above your head.

Perform 15 repetitions. Rest between approaches – one minute.

Bringing together the shoulder blades with a gymnastic stick

Exercise strengthens the muscles of the back and shoulders, which helps to correct posture and remove the extended neck forward.

Execution technique:

Stand up straight and grab a gymnastic stick at a distance of shoulder width or wider. Extend the stick in front of you. Your neck, back and hips are in line. Feet shoulder width apart.
Keep your shoulder blades down. You don’t need to lift your shoulders. Avoid a strong bend in the lower back.
As you inhale, pull the projectile to your chest, bending your arms at the elbows. Feel how the shoulder blades slowly come together.
As you exhale, smoothly push the gymnastic stick back to the starting position. Try to keep the projectile in front of your chest throughout the exercise.

Perform 15 repetitions. Rest between approaches – one minute.

Circular swings with a gymnastic stick behind your back

This exercise improves mobility of the thoracic spine and shoulder joints.

Technique:

Stand up straight and grab the gymnastic stick at a distance wider than shoulder width, placing the projectile on your hips. Keep your neck, back and hips in line. Lower your shoulder blades down and relax.
As you inhale, lift the apparatus with straight arms in front of you, gently pulling it back behind your head.
Watch the position of the lower back, avoiding a strong bend. Keep your arms straight throughout the exercise.
As you exhale, smoothly return the stick to the starting position. If you feel pain in the shoulder joint or discomfort, finish the exercise.

Perform 15 repetitions. Rest between approaches – one minute.

Turns of the body with a gymnastic stick

The exercise strengthens the abdominal muscles and improves the mobility of the spine.

Technique:

Stand up straight and position the projectile behind the head on the shoulder blades. Neck, back and hips are in line. Put your legs wide apart.
Lower your shoulder blades down and bring them together. Watch the position of the lower back, avoiding a strong bend. Keep your arms straight throughout the exercise.
As you inhale, smoothly turn your torso to the left. Keep your feet on the floor.
As you exhale, smoothly return to the starting position. Try to turn more strongly with each repetition.

Perform 15 times. Rest between approaches – one minute.

Bending the body with a gymnastic stick

This exercise strengthens the buttocks, the muscles of the back of the thigh and the muscles of the lower back. It can be used as a preventive measure for lower back pain.

Execution technique:

Stand up straight and place the projectile behind your head on your shoulder blades. Your neck, back and hips are in line. Place your feet shoulder-width apart.
Lower your shoulder blades down and bring them together. Watch the position of the lower back, avoiding a strong flexion.
As you inhale, slowly bend your body to the floor. Legs are straight throughout the exercise.
As you exhale, straighten your spine back to the starting position.

Perform 15 repetitions. Rest between approaches – one minute.

Raising the gymnastic stick in front of you in a lunge position

This exercise strengthens the shoulder, abs and stabilizer muscles. It also improves mobility of shoulder joints and thoracic spine.

Technique:

Stand in a lunge position and grasp a gymnastic stick at a shoulder-width distance or wider. Keep your neck, back and hips in line.
Lower your shoulder blades down and bring them together. Keep them in this position throughout the exercise. There is no need to lift the shoulders.
As you inhale, lift the projectile on straight arms in front of you so that it is above your head.
Watch the position of the lower back, avoiding a strong bend. Keep your arms straight throughout the exercise.
As you exhale, smoothly lower the gymnastic stick to the starting position.

Perform 15 repetitions. Rest between approaches – one minute.

“Cat” with a gymnastic stick.

Exercise gently stretches the muscles of the back, which helps to relax and relieve tension.

Execution technique:

Get on your knees and grab the gymnastic stick with your hands, placing it on the floor.
As you exhale, bend your spine, stretching upwards for 3-5 seconds.
As you inhale, smoothly bend in the opposite direction. Watch the position of the lower back, avoiding a strong flexion.
It is important to feel the stretch in your back muscles.

Perform two or three approaches for one minute each. Rest between each approach for one minute.