6 exercises for a healthy back that only take 10 minutes to do

6 exercises for a healthy back that only take 10 minutes to do

Nebude potrebné žiadne vybavenie.

Those who work long hours at a computer often get headaches and discomfort in the back area. This problem arises, among other things, because of poor posture. This is something that can and should be worked on. Watch the position of the spine and perform simple short exercises daily.

Extension to the side

Technika

• Sit on a chair, tilt your head to the right, place the palm of your right hand on your left temple.
• Lower your left shoulder, reach down with your left hand.
• With your right hand, put a little pressure on your head, trying to lower it.

Hold the position for 10-15 seconds and then switch sides.

Náklony hlavy

Technika

• Sit down, put your hands behind your head.
• Bring your elbows together in front of you.
• Tilt your head forward, while maximally rounded.
• Then smoothly straighten your back and take your elbows to the sides.

Cvičenie opakujte 10-15-krát.

Kočka-krava

Technika vykonávania

• Stand on all fours, place your hands flat under your shoulders and knees under your pelvis.
• Round your back by lowering your head down.
• Now, on the contrary, bend in the lower back, while raising your head and directing your gaze upwards.

Vykonajte 20-krát.

Extension of the opposite arm and leg

Technika

• Stand on all fours, place the hands flat under the shoulders, and knees – under the pelvis.
• Simultaneously straighten your right arm and left leg, trying to stretch as much as possible.
• Then return to the starting position and repeat on the other side.

Do this 10 times on each side in turn.

Circular rotation of the arm

Technika

• Stand on one knee, put your right leg in front of you. Knees bent at an angle of 90 degrees.
• Raise your right hand in front of you, perform a circular movement, follow the palm with your eyes.
• Chrbát majte rovný.

Perform 10 circular rotations in each direction. Now change your leg and arm and repeat the exercise.

Arm sideways repositioning

Technika

• Sit down, straighten your arms to the sides so that your palms are at shoulder level, thumbs point backwards.
• Reach your hands behind your back as if trying to interlock your thumbs.
• Open the chest.

Perform the exercise for 10-15 seconds.

Remember: beautiful and, most importantly, healthy posture is the fruit of hard work. Try to pay attention to such little things as a 10-minute warm-up, your beauty is built on them.