Exercises to strengthen the muscles of the back usually begin to interest girls only when they notice that they have problems with posture. A stooped person always looks clamped, unsure of himself, whereas people with a royal posture produce the opposite impression - namely, they are confident in themselves and strong. If you have a sedentary job, a habit of slouching, high growth or poor eyesight, forcing to bend over books, be sure to master such simple exercises for the back for women:
- Basic exercise on the back, which can be done even at work. Sit with your hands on your knees, your back strains, just bend forward, keeping your back flat. Then go back to the original. Repeat 15 times.
- Sit straight, hands on the waist. Perform slow smooth slopes from side to side. Repeat 15 times.
- Exercise for stretching the back. From the standing position straight, the shoulders are straightened, bend down and reach the floor with your hands so that your head rests on your knees. Spin your back, keep it rounded. Then go back to the original. Repeat ten times.
- Safe exercise for the back even during pregnancy. Straight arms spread at shoulder level, turn to the sides. Repeat 15 times.
- Sit with your arms behind you. Tear off the pelvis, head back, gently bend and lock for 5 seconds. Repeat 15 times.
- Standing, legs shoulder-width apart, put your hands on your shoulders, elbows spread apart, parallel to the floor. Lean so as to try to touch the right elbow of the left knee, and then - vice versa. Repeat 15 times.
- Exercise on the fitball for the back. Put the fitball behind you and lie on it. Leaning on the ball and keeping the balance, gently lift the trunk and try to stay so 5-6 seconds. Repeat ten times.
- Standing evenly, the legs are shoulder-width apart, bent at the knees, hands along the body. Do not change the position of the back, move the pelvis back and forth. Repeat 15 times.
- Standing evenly, the legs are shoulder-width apart, bent at the knees, hands along the body. Describe the pelvis full circle first clockwise, then - against it. Repeat ten times.
- In the same position, make turns in the sides, simultaneously with the rotation, pulling forward and toward the straight hand. Rotate your hands. Repeat 15 times.
- Exercise on the ball for the back. Lie on the ball with your back, resting on the floor with your knees bent at the knees. Hands stretch along the body. Raise the upper part of the body so that you can get a straight hand, then to one, then to another knee. Repeat 15 times.
- Lying on the floor, knees bent, feet on the floor, hands along the body. Tear your back from the floor, holding on to the back of your head, feet and elbows, lock in 5 accounts. Repeat 15 times.
- Lying on your back, bend your knees and bring them to your chest. Without opening your legs, curl in the lumbar region, moving your legs to the right, then to the left. Repeat 15 times.
- The starting position is as in the previous exercise. Kick the rotational movements: first clockwise, and then against it. Repeat 15 times.
- Lying on the stomach, hands along the body, face down. Tear off the straight legs from the floor in turn, without bending the knees. Repeat 15 times.
- Final exercise. It should be done often and with pleasure - it perfectly relaxes the back. Stand on all fours. Straining the spine, arched your back arched up. Then go back to the starting position and maximally bend your back down. Repeat 15 times.
Such a complex of exercises for the muscles of the back should be done every day, and then you will not be afraid of any problems with posture, or back pain.