Exercises for the spine at home. The best exercises for the back muscles at home - review and recommendations Exercises for the back at home

Many modern people suffer from various pathologies associated with joints and the musculoskeletal system. Pathologies with inflammation are often diagnosed. The cause of illness is a weak back and spine.

In most cases, regularly performed exercises to strengthen the back muscles help solve problems.

Why do you need to strengthen your back muscles?

The back muscles are a reliable framework for the spinal column. A few simple exercises help make this muscle corset reliable and durable. Its formation increases the level of mobility of all parts of the spine.

A muscle corset allows you to eliminate or stop possible degenerative processes that may occur in the intervertebral discs. Regular exercise improves posture. This makes the appearance more beautiful and younger. A person becomes stylish and well-groomed.

Anti-slouch exercises for women

Beautiful posture makes every woman young and beautiful. Externally, stooping adds several years. The image becomes unkempt and painful. A simple set of exercises to strengthen your back muscles can help you get rid of this unpleasant appearance.

To perform them, elastic bands and dumbbells can be used, and can be performed simply without additional equipment.

The basis of the complex are exercises to strengthen the back muscles, including twisting and lifting:

Lying on the floor, place your hands behind your head. Spread your legs wide. Stops rest on the floor. It is required to understand the upper half of the body, arching the back at the lower back. You can additionally raise your legs at the same time as you lift your body.
The back muscles are well strengthened by the hip bridge. Lie on your stomach on a flat, horizontal surface of the floor. Place your feet on the floor with your knees bent and shoulder-width apart. Leaving your shoulder blades on the floor, lift your hips up, arching your back.
The soaring bird exercise is performed on the floor. Standing on all fours. The left leg rises back and up. The right hand at this moment rises up forward. Stay in a static position for 5-10 seconds. Change position, raise your right leg and left arm. During the exercise, you should tense your abdominal muscles.
To strengthen your muscles, you can choose to perform the side plank exercise. It is done on your side, requiring you to lie on the floor. Keeping your back straight, raise your torso, leaving only your arm and foot as support. You need to maintain a static position for up to 3 minutes.

Exercises to strengthen your back

In the initial stages, you can only hold the plank for a few seconds. The duration of the exercise to strengthen the back muscles increases as the muscle frame strengthens.

A strong back with clearly visible muscles is the dream of almost every member of the stronger sex.

Helps to “pump up” a man’s back muscles and create a reliable corset:

Floor press. To perform it, you need to stretch out on your face on a flat surface. Preferably it should be the floor. You need to rest your toes and palms on the floor. Do push-ups on the floor at least 10 times. During execution, to strengthen the back muscles, the torso should remain straight, without bending in the lumbar region or lifting the hips.
The muscles of the arms and back are strengthened by pull-ups. You will need to find a strong horizontal bar. Stand facing it, grab a horizontal surface with your hands and lift your body with your hands, trying to overcome the level of the bar with your chin. You can pull yourself up with your back by grabbing with your hands behind your head, not in front of your face.
To strengthen the muscles located in the upper part of the back, stand on your feet and straighten up. Take a dumbbell in each hand and lean forward slightly. While bending the torso, the legs should be slightly bent at the knees. The arms are raised with a bend at the elbow joint. Perform at least 10 times.
Deadlift helps strengthen all the muscles of the body. You need to take dumbbells, put them in front of you, grab them with a wide grip, squat down, and rise while lifting the dumbbells off the floor.

Exercises with dumbbells at home

The formation of the muscle frame is facilitated by the use of dumbbells at home. To form a contour, sports equipment with low mass is used, which allows you to perform many movements in one approach. To build muscle mass, use heavy dumbbells.

During one approach, perform 8 effective power movements:

Stand with one foot on the floor, place the other leg on a sports bench with the knee bent. This position requires you to lift the dumbbell from the floor with one hand. With the right leg bent, the dumbbell is lifted with the left; when the right hand is working, the left leg is elevated. Twisting and formation of a strong corset occurs.
Stand up straight. Feet are spaced approximately shoulder width apart. Take a dumbbell in each hand. Point your arms up above your head. Bend your elbows to an angle of 90 degrees with respect to the floor. When lowering your arms, hold the static position for 10-20 seconds. Perform 8 times in three approaches with heavy dumbbells and draw contours 10-15 times with light ones.
Stand up straight with dumbbells of a comfortable weight in your hands. A slight bend forward is performed. At the same moment, the legs bend in the area of the knee joint. Alternately raise and lower your arms 8-10 times.
Lie on your back Take a dumbbell in each hand, spread your arms to the sides and bring them together in front of you, lifting them up. Hold at the maximum lifting point for about 10 seconds.
Lying on the floor, place your hands with dumbbells behind your head. Slowly raise your arms up. The exercise is performed 10 times.

When performing exercises with dumbbells, it is important to increase the load gradually. Excessive force load can cause not strengthening, but pathology of the spine.

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Exercises on simulators

Using exercise machines when doing exercises to strengthen your back muscles helps increase their effectiveness.

These specialized devices can be used to perform the following in the gym:

Performing rows to the chest from the upper block. The legs should be strengthened with a special fixing device. The row is performed with the hands grasped at different widths. The greater the grip width, the more actively the latissimus muscles are involved.
Deadlifts are also performed from an overhand grip. with the winding behind the head.
The back muscles are well trained when performing lat pulldowns with straight arms.. In this case, the arms are brought to the level of the legs.
Strengthening the muscular frame is facilitated by bending on a T-shaped simulator from a position lying face down.

All exercises for beginners are performed in three to four approaches. Each approach includes 8 to 10 movements.

Exercises for children

From a very early age, exercises to strengthen the back muscles help promote healthy posture. When forming complexes, emphasis should be placed on bending and twisting. Light weight children's dumbbells can be used for teenagers.

Complexes for babies

The formation of the infant's spinal frame occurs before 12-18 months:

It is at this early age that parents can give their baby health and excellent posture by doing simple exercises with him. Classes begin with a massage.
You can lift the baby over the changing table, leaving the support on the palm of your hand.
It is useful to slightly lift the baby by the arms, bring his arms in front of the body from a supine position.

Massage and exercise techniques

Bubnovsky exercises to strengthen the back muscles

Depending on the purpose of the classes, options for sets of exercises are used:

To be performed in case of severe pain in the spine, which is called “first aid”.
Options for activities “when pain interferes with sleep.”
Classes for those who are engaged in sedentary work.

There is also Dr. Norbekov’s technique, which was also developed to strengthen the muscle corset for pain and various diseases of the spine.

Therapeutic exercises for the back in case of diseases

Strengthening the back muscles with the help of special exercises can be an effective addition to complex therapy in the treatment of a wide range of diseases.

Exercise therapy for intervertebral hernia

Including bending the body forward and to the sides, “cat” with arching of the lumbar area and others:

In a standing position, the arms are raised strictly evenly and straight, which should be above the head in the toga. Tilts are carried out in different directions.
From a similar position, rotate your torso.
Legs are spread wide enough. The feet are located approximately shoulder-width apart, bend forward.

Exercises

Exercises for protrusion of a herniated disc

In case of protrusion of a disc herniation, it is recommended to perform it on the surface of an orthopedic mattress. You are required to lie down during exercise. The lifting of the pelvis with arching of the back in the lumbar region, rotation of the torso with throwing of the arms on different sides of the body are shown.

When removing the acute phase, you can do tilts and turns:

Lying on your back, legs bent at the knee joints. At this moment you need to rest your feet on the floor. Lower your legs on each side of your pelvis, trying to bring your knees closer to the floor.
Maintain the position, straighten one leg, bend the other at the knee. Cross the knee of the bent leg behind the straight leg.
Maintain a horizontal position on the floor, bending both legs at the knees. You need to rest your hands on the floor at hip level, lift your pelvis above the floor, slightly arching your lower back.

Exercises for pain and hernia

Exercises for osteochondrosis

With osteochondrosis, most exercises to strengthen the back in this case are based on increasing the level of mobility of the spinal column in the lumbar region.

Performing a hip bridge, with your feet on the floor, raising your hips above the floor level.
Lie on your back Stretch your legs and arms straight, without lifting your legs from the floor, sit down.
When lifting the body Turn the body a little.

An effective set of exercises for thoracic osteochondrosis

A good exercise machine for doing exercises to strengthen your back muscles at home is a gymnastic stick.

With its use, bends forward and to the sides and turns of the body are performed:

Stand up straight, take the stick with your palms in front of you, raise your arms above your head and turn your body.
While maintaining the position, bend sideways and forward.
Place the stick vertically in front of you, hold it with your feet, and grab the upper end of the stick with your fingers. Using your fingers, lower your torso without releasing the gymnastic apparatus.

Exercises with a stick for the back muscles

Back exercises for scoliosis

Sit on the floor on your knees, lower your hips to one side and the other to the floor.
Lying on the floor, leaving the position of the upper body unchanged, rotate the hips and legs on both sides of the body.
Standing right next to the wall, turn to the sides, try to rest your palms on the wall.

Exercises to correct scoliosis

Back muscle exercises for pregnant women

During the months of bearing a child, the load on the mother's spine increases. This occurs due to changes in body weight, changes in body position, and impaired coordination of movements. The reliable muscular frame of a pregnant woman makes the process of bearing a child simple.

A strong muscular frame will make the birth process natural. During this period, you can use standard training sets. You just have to stop using dumbbells and training on weight machines. Or treat the implementation of such complexes with caution, depending on how you feel.

If your back, neck or lower back hurts, do not delay treatment unless you want to end up in a wheelchair! Chronic aching pain in the back, neck or lower back is the main sign of osteochondrosis, hernia or other serious disease. Treatment must begin right now...

Fitball exercises for the back

By using a fitball, the load on the muscles increases and coordination of movements improves:

The first warm-up exercise is jumping on a fitball. To perform them, you need to sit on a fitball and spring on it.
Sitting on a fitball, twist your torso in different directions.
Lie down on the machine, slowly lift your right and left legs up, alternately, trying to maintain balance.

A set of exercises on the ball

The benefits of exercises with an expander

Using an expander in the gym when performing exercises to strengthen the back muscles makes it possible to evade the load from each action performed due to the need to overcome the force of resistance.

The principle of use is similar to the possibility of increasing the load when using dumbbells:

Raise the expander in front of you, spread your arms to the sides, overcoming resistance.
Place your foot on one handle of the expander, grab the second handle with your palm, and raise your arm above your head.
Take the expander with each hand by the handle. Raise your arms to the sides. The left hand rises up. The right one goes down. Change the direction of hand movement.

Exercises with an expander

Pilates exercises for the back

Stretching is an important basis of Pilates. Calm static exercises with stretching without strong force load. They are approved by doctors for use in complex therapy of all diseases of the back and musculoskeletal system.

Exercises help eliminate curvatures in various parts of the spine and increase mobility. During classes, all the muscles that support different parts of the spinal column frame are worked out.

Yoga exercise options

Yoga classes are also recommended to strengthen all parts of the back. Performing asanas helps strengthen the muscle frame and improve mobility. Yoga complexes offer asanas of varying levels of difficulty.

Many of them can be shown to beginners and those who suffer from back and spine diseases. Exercises strengthen the body, increase endurance, flexibility and plasticity.

Set of exercises

Exercises in the pool to strengthen your back muscles

Exercises to strengthen your back muscles can be done in the pool. Exercising in water simultaneously increases the load due to the resistance of water masses, and allows you to exercise even in the acute stage of exacerbation of pathologies of the spinal column, making all movements smooth and calm.

Swimming pool exercises are included in the list of activities after operations to remove intervertebral hernia and other pathologies.

Physical activity is beneficial at any age. Exercises to strengthen the back muscles for the elderly reduce the risk of age-related damage to the spinal column due to the natural aging of the body. They contribute to overall strengthening of the body and increased endurance.

In adulthood, it is advisable to coordinate the choice of a complex with your doctor or exercise therapy specialist. When choosing an exercise option, the doctor will help you choose a complex that will be within the patient’s strength. The load needs to be increased gradually.

The back is considered one of the most vulnerable parts of the human body, so many people, after 30 years, experience back pain, stiffness and stiffness of muscle tissue, which can ultimately lead to serious pathologies. To relieve stress from the spine, you need to regularly perform back exercises at home. This will not only get rid of painful sensations (if any), but also improve your well-being and general condition. In order for therapeutic exercises to be beneficial and not harmful, before starting training you need to consult with a specialist and undergo a spinal examination.

With the development of the Internet, more and more people are living sedentary lifestyles, working in a sedentary position all day long. But to keep your body in good shape, you need to regularly exercise and perform special gymnastic exercises. And since the spine is the basis of the entire human body, the first thing you need to do is strengthen it.

The main task of back exercises is as follows:

elimination of discomfort and pain in the spine, which often arise against the background of various pathologies, for example, scoliosis;
increasing the plasticity and flexibility of the body;
enhancing the therapeutic effect in the treatment of various diseases, as well as preventing their recurrence.

Depending on the goal pursued by a person, a set of exercises for the back can be divided into two main categories:

strengthening exercises designed to strengthen the muscle frame. Such exercises are used not only in the treatment of various diseases, but also for preventive purposes (with their help you can prevent the development of serious complications);
exercises to stretch the back muscles. As a rule, stretching exercises are prescribed for the treatment of a curved spine, osteochondrosis and other diseases.

On a note! Regardless of the type, the desired therapeutic effect can only be achieved if all movements are performed correctly. Otherwise, if you neglect the advice of doctors, you can harm your body even more.

Features of gymnastics at home

There are basic principles that must be followed when performing gymnastic exercises for the back. These include:

gradual increase in load on the body. All exercises should be performed with extreme caution, and the number of repetitions and the exercises themselves should be increased gradually;
avoid sudden movements when performing this or that exercise. Sudden twisting, lunging or jumping can damage the spine;
concentrate all your attention on the muscles that are used during movements(weakened muscle fibers should be used as much as possible, and overly tense ones, vice versa);
do not overload your body with grueling workouts. It is enough to perform the exercises 3-4 times a week;
Exercise "Swimmer"
do not rely on the quantity of exercises performed, but on their quality. All movements must strictly comply with the instructions. This will increase the effectiveness of therapeutic exercises;
don't forget to breathe. During physical activity, muscles require a sufficient amount of oxygen, so if you do not breathe properly during exercise, the muscle and cartilage tissues will not be properly nourished. Start the exercise with inhalation and end with exhalation;
consistency is the key to success, and in order to permanently get rid of unpleasant sensations in the back, gymnastics must be carried out systematically;
If, while performing an exercise, you suddenly develop a headache, nausea, or general weakness of the body, stop the workout immediately and consult a doctor;
all movements must be performed in comfortable clothes made from natural fabrics. Do not forget that a T-shirt, trousers or jacket should not restrict movement or make breathing difficult.

On a note! Regular exercises for the back will improve blood circulation in this area, accelerate the regeneration of affected tissues, eliminate discomfort and strengthen the muscle frame. In addition, such gymnastics has a positive effect on the entire body, improving its condition.

Fitballs and medicine balls for fitness

Starting your workout

If you want to learn in more detail how it is done, and also consider practical tips, you can read an article about this on our portal.

To avoid serious injuries, all exercises for the spine and back are recommended to be performed under the supervision of a specialist. As a last resort, such control is needed only for the first time, and then gymnastics can be done at home. As a rule, therapeutic exercises activate only the rhomboids and latissimus dorsi muscles, but this is enough, because only these two muscles are responsible for supporting the body in an upright position.

Warm-up

All exercises, regardless of the area being trained or level of preparation, should begin with a warm-up. Only if the muscles are well warmed up can injuries be avoided. To do this, it is enough to allocate 5-10 minutes of time. Starting position for warming up: stand straight, place your feet shoulder-width apart.

Each warm-up element must be performed at least 5 times:

It is advisable to repeat the entire warm-up complex again in order to properly warm up the muscles. Many experts recommend performing the “running in place” exercise during warm-up. Only after this can you begin the main training.

Prices for orthopedic sports shoes

Set of exercises

For therapeutic exercises, you will need a foam mattress used during yoga classes or a soft carpet. As with the warm-up, it is recommended to perform these exercises at least 5 times. Training duration is 20-30 minutes. This is enough to fully work out all the muscle groups of the back. Below are step-by-step instructions, following which you can strengthen your back muscles and spine.

Table. Therapeutic exercises for the back at home.

Steps, photo	Description of actions
	Lie on the floor with your stomach down. Then raise your legs and head at the same time. Pausing at the top point, slowly lower your head and legs down.
	Roll over onto your back and, bending your knees, place your hands with your palms on the floor. Slowly raise your pelvis, and then lower yourself just as slowly.
	While lying down with your stomach down, place your palms on the floor, keeping them in front. Then lift the upper part of the body and lower it smoothly. At the top point you need to linger for a few seconds.
	Keeping your legs straight, lean your body forward and touch your hands to the floor. In this case, the upper half of the body and arms should be on the same line, forming a right angle with the legs. In this position, stretch your back muscles as much as possible, and after 5-10 seconds return to the starting position.
	The exercise is called the “plank”. To perform it, you need to rest your elbows and toes on the floor, while straightening your body. You need to freeze in this position for 30 seconds. In this case, not only the back muscles are activated, but also the legs, arms, shoulders, and also the abs.
	The final exercise of the treatment complex for the back is the fetal pose. To do this, sit down on your knees and press your head as close to the floor as possible, and stretch your arms in front of you. In this position, you can stretch your back muscles well and relieve stress from them.

On a note! All of the above exercises are aimed at correcting posture and the spine. It is especially important to perform them for those people who lead a sedentary lifestyle.

Contraindications for implementation

Despite the large number of benefits of regularly performing exercises for the back and spine, they have their own contraindications, which must be taken into account before gymnastics:

Exercises are contraindicated in case of severe pain.

A complex of morning exercises for the back and spine promotes excellent development of the main muscle groups and gives the body vitality and energy, in just 15 minutes without leaving home!

The exercises in this article are borrowed from yoga practice and included in many different sets of exercises for the spine. By performing these movements, you will literally feel their positive effect on the body from the first time.

A complex of 7 exercises for the spine

Completing this set of exercises will help improve or even restore the health of the spine. The charging system is focused on gentle stretching and strengthening of the muscles of the back, spine and neck. An important part of it is relaxation of the back and relaxation of the body, which has a beneficial effect on the health and general condition of the human body.

The relaxation stage cannot be neglected - it is better to do fewer exercises, but with complete relaxation in accordance with the technique! Correctly performed workouts can improve blood supply to the spinal muscles, correct posture, reduce the curvature of the spinal column, etc. This therapeutic exercise in the morning has no age restrictions– even older people can do it. It is highly recommended for sedentary work.

Carefully! Performing the complex during the acute stage of any spinal diseases is strictly prohibited. First of all, consult a doctor.

1. "Cat"

We stretch the muscles of the back and neck. It is recommended to include muscle stretching training as one of the first in your morning exercise routine. “Cat” makes it possible to awaken the body and perform other exercises with pleasure. It allows you to stretch the muscles of the spine and prepare them for stress, eliminating slouching.

We get down on all fours and both palms. Feet shoulder width apart.
As you inhale, lift your buttocks, straightening your legs. Feet should be firmly on the floor.
The exercise at the end point is represented by a triangle, the vertex of which is the buttocks. This position should be held for about a minute, while breathing freely and measuredly.

We rest, completely relaxing the muscles, for one minute. We repeat three times. This pose is an excellent back exercise for pregnant women, even in the 8th month.

3. “Upward Facing Dog”

Morning exercises that include this movement promote good stretching of the muscles, back, hips and abdomen. Activates the work of internal organs.

We lie on our stomach, bend our arms at the elbows and place them under our shoulders, palms down, and straighten our legs.
As you exhale, move your shoulders back, straightening your chest.
Raise your head, then, bending your back, lift your upper body up. In this position hold the body for about one minute. Then we slowly lie down on the floor.

Rest for one minute, repeat three times.

4. "Crocodile"

This exercise is extremely effective for spinal health and pain relief. It can be learned and performed at any age. from Dr. E.A. Antipko consists of 12 steps and can be used as an independent back health system. Let's look at one of the movements.

We lie with our backs on the floor, with our arms at our sides. The palms should be turned up.
Next you need to spirally rotate the spine - head to the right, hips and feet to the left
Repeat the movement for the other side
It is very important to move symmetrically

You need to perform 10 such twists in both directions.

5. "Boat"

Forms a muscle corset, reduces waist size, and works the latissimus dorsi muscles. Loads the gluteus maximus, thighs and calves. The “boat” can be performed while lying on your back, as well as lying on your stomach. The option “lying on your stomach” is suitable for us.

We lie on the floor on our stomach, legs together, arms extended forward.
As we exhale, we bend, trying to raise our straightened arms and legs as high as possible.
We stay in this position, lie on our stomach and relax our muscles, Let's breathe freely.

6. "Bridge"

This movement, performed in the morning, strengthens the lower back, works the back extensors, and increases the flexibility of the spine. Promotes the formation of a “royal” posture.” The “bridge” loads the small muscles of the body, which is not possible for all exercises. You can perform a bridge, resting your lower back on it.

We lie with our backs on the floor, arms extended up.
Leaning on the hands and feet, we begin lift your body smoothly, lifting him off the floor.
When you get into a bridge position, your back should be an arch and your buttocks should be higher than your head. Not everyone can achieve such a perfect bridge the first time. But with persistence and some effort, you can master it by developing stretching and flexibility.
When performing a movement You cannot hold your breath.

We repeat three times. The rest time between sets is one minute.

7. "Child's Pose"

This morning exercise stretches the muscles of the thighs and relieves fatigue in the back after sleeping in an uncomfortable position, relaxes the muscles of the back and neck. Relieves tension, promotes the development of mobility of the hip, knee and shoulder joints.

Technique:

We get down on our knees, feet together.
We place the buttocks on the heels.
As you exhale, bend forward and stretch your arms along your body, palms up. We rest our foreheads on the floor.
We focus on how the spine stretches.
You can be in this relaxed position from one minute to three minutes.

An option for performing the exercise is to stretch your arms forward. This allows you to stretch your back muscles even more.

Attention!“Child’s Pose” is recommended to be performed last in the morning exercise system, as it promotes rest and relaxation.

Advantages and benefits of this complex

Advantages:

This complex of exercise therapy exercises for the back includes movements borrowed from yoga practice. They are an excellent way to bring all body systems into a state of harmony.
It is not recommended to include active exercises in morning exercises, since the body has not yet fully woken up. This complex gives a gentle load and at the same time promotes thorough muscle development and stretching.
To overcome a sedentary lifestyle, it is recommended to follow this system. She doesn't take much time is performed without significant stress, and at the same time heals the body and charges you with a good mood.
Selection of movements. From the entire morning complex, you can choose from three to five exercises that are most suitable for you and perform them. After doing morning exercises, you feel cheerful and pleasant sensations in your muscles and throughout your body.

An indicator that you have correctly followed the technique of performing morning exercises will be a pleasant sensation in your muscles and vigor. Morning exercises are necessary for everyone - both those who have active physical work and those who lead a sedentary lifestyle. Without physical activity, unfavorable changes occur in the body: this concerns the cardiovascular and respiratory systems, the musculoskeletal system, and the functioning of internal organs.

Don't forget that in addition to training there is also

Attention! If for some reason you did not have time to complete the complex in the morning, you can perform it in the evening. The only condition is that two and a half hours must pass after eating.

Fast charging while sitting at the workplace for the back (in pictures)

If you cannot afford to perform the above complex, we present you with express exercises while sitting on a chair.

Do this quick system at least once a day. But if possible, do it more often. Ideally, every hour or two.

Is it possible to perform these movements with various back diseases?

A common cause of spinal diseases is weakness and underdevelopment of the muscles of the spinal column. Perform the complex for back diseases definitely necessary. This is a good way to treat and prevent exacerbations of musculoskeletal diseases.

In this case, it is necessary to follow certain recommendations:

When the acute process subsides, you need to perform exercises, but at a very slow pace, smoothly stretching the muscles. Gradually you can move on to performing the entire set of exercises.
From this system you need choose the movements that suit you best. They need to be performed smoothly and measuredly, at a slow pace. After performing each movement, give the back muscles time to relax to prevent spasm.
For hernias and scoliosis it is necessary consult a doctor physical therapy specialist, who can select the most effective exercises from this complex for you.
For hernias and varying degrees of scoliosis, different training sessions with different loads may be recommended. Properly selected exercises for each patient individually evenly distribute the load on the spine, relieve muscle spasm and release the compressed nerve root.

This system, despite its apparent lightness and simplicity, provides a good workout of the main muscle groups and charges the body with energy! By doing these exercises regularly in the morning, you will feel a positive effect on the body and, once you get used to it, you will no longer be able to refuse them.

It’s not just weightlifters and bodybuilders who need to regularly train their backs. A good set of exercises to strengthen the muscles of the back and spine will help form a muscle corset. This is important both for straight posture and for the prevention of spinal column deformities. The latter often occur in adulthood, especially in people leading a sedentary lifestyle. By devoting just half an hour to sports every day, you can maintain the flexibility of your spine for many years and avoid many back problems.

How to do exercises correctly

Before starting regular back muscle training, it is important make sure there are no contraindications. If you have a history of diseases or injuries to the spine, you should consult a doctor. Even if loads are allowed, a number of rules should be followed to avoid injuries to the musculoskeletal system:

perform all elements smoothly, without sudden jerks;
constantly listen to your feelings in the problem area (discomfort is a signal to stop exercising);
increase the load gradually, slightly increasing the number of repetitions as the muscles strengthen;
need to exercise regularly, increasing discipline and consolidating achieved results;
beginners should not chase quantity repetitions and sets done, as well as setting too fast a pace at the very beginning of the lesson.

The following set of exercises for the spine is contraindicated for chronic diseases at the acute stage, bleeding of any etiology, or the presence of severe pain in the lumbar area, shoulder blades and neck.

A set of exercises to strengthen your back muscles at home

Four simple exercises to perform no equipment or practical skills required, when performed regularly will help create reliable muscular support for the spinal column:

Bridge with hips. The element is performed from the starting position lying down, with bent legs resting the feet on the floor, arms located along the torso. Exhaling, raise your hips up until your body straightens at the hip joints, linger a little at the top point and smoothly lower your pelvis. It is advisable to perform the exercise at least 15 times. As your muscles strengthen, you can increase the load by straightening one leg at the knee while lifting your hips.
"The Bird and the Dog"- an interesting and effective exercise for all groups of spinal muscles. Standing on all fours (dog pose), you need to tighten your abs and straighten your back. The transition to bird pose involves simultaneously raising the right arm and the opposite (left) leg upward. At the same time, the limbs are straightened, positioned strictly horizontally and fixed for a couple of seconds. After returning to the original position, the opposite arm and leg work (do at least 5 times for each side).
Side plank especially useful for prolonged static load on the spine (standing work). Lying on your side and leaning on the elbow of one hand, place the other on your waist. Then lift your hips off the surface and straighten your body, fixating in this position for at least half a minute. Repeat the element for the other side. To complicate the task, you can raise your leg while doing it or lean on the palm of your straight hand.
Lunges, designed to improve coordination, performed from a standing position. Having fixed your palms at your waist, you need to step forward quite widely, bending your legs at the knee joints at a right angle. Do 10 repetitions for each leg. You can increase the load with the help of weights (hold dumbbells in your hands).

In addition to preventing deformities and diseases of the spine, this simple set of exercises will ensure excellent posture. A thin waist and graceful gait will be another pleasant bonus.

People whose work involves prolonged static loads on the back and who go to the gym are recommended to perform more special elements.

Additional set of exercises to strengthen the spine (video)

Exercise machines in the gym allow you to diversify the set of standard elements for building a muscle corset.

Stretches performed in hyperextension, perfectly strengthen the rectifier muscles. From the starting position, you need to completely straighten your body, pausing for 30 seconds at the top point.
Deadlift– another excellent element for pumping rectifiers. The exercise is intended to prevent disorders and is contraindicated in case of pain. Perform bending and extension smoothly, holding the barbell in your hands with an overhand grip.
Element "prayer" is a vertical block row performed on the knees. At the lowest point, when bending the torso, you need to touch the floor with your head.
Hyperextension You can also do it on a fitball. The starting position is lying on your stomach on the apparatus with your palms fixed on the back of your head and your torso lowered. When extending, straighten the body and stay in this position for half a minute.
Stretching with a fitball– one of the simplest, but very useful exercises for the back. You just need to lie on the apparatus with your stomach and relax the muscles of the whole body as much as possible. You can stay in this position for as long as you like.

The listed exercises are not only guarantee of a strong muscle corset, but also excellent remedy for back pain. By supplementing your standard training program with them, you can not to be afraid of scoliosis and osteochondrosis even with long hours of sedentary work in the office. It is important to get up from your workplace every hour to stretch your muscles a little and activate blood circulation.

The effectiveness of back exercises for spinal diseases

Scoliosis and osteochondrosis– the most common pathologies of the musculoskeletal system. The first diagnosis is made at any age, since curvature of posture can be developed in childhood. Wherein back muscles atrophy and hold the spinal column in wrong position. Special stretching and muscle strengthening exercises are the best way correcting the situation.

A set of exercises for scoliosis (video)

Osteochondrosis is a more “age-related” disease that represents degradation of cartilage tissue intervertebral discs. Accompanied by impaired mobility of the spinal column, periodic pain and deterioration of tissue nutrition. In this case, you should exercise carefully, but if the case is not very advanced, the exercises will help restore mobility and get rid of pain.

Training for osteochondrosis (video)

By performing a set of simple exercises to strengthen the muscles of the back and spine every day, you can restore your health and maintain it for a long time.

Trained spinal muscles help the heart pump blood, lymph, and interstitial fluid. The developed muscles of the back are a kind of “peripheral heart”. Home exercises for the spine strengthen the back muscles, prevent pain, osteochondrosis, improve posture, relieve psychological stress, and restore the tone of blood vessels and capillaries.

Exercises to prevent back pain

To prevent back pain and osteochondrosis, it is useful for men and women to perform a home complex of sports movements. They increase strength and functionality of muscles, restore tone, prevent and eliminate pain.

Exercises for the back, shoulders and neck for office workers to perform while sitting on a chair.

Exercise 1:

Raise and lower your shoulders with maximum amplitude.

Exercise 2:

Rest your shoulder blades on the back of the chair, with both hands in the lumbar region.
Arch your spine and torso forward. Hold the pose for a few seconds.
Take the starting position.

Repeat 2-3 times.

Exercise 3:

Tilt and turn your head left, right, back and forth to relax the muscles of the cervical spine.

Exercise 4:

Forearms - vertically upward, arms bent at the elbows so that the palms are on the shoulder blades.
Move your elbows out to the sides and back to bring your shoulder blades together.

Repeat several times.

Exercise 5. Clasp your arms bent at the elbows behind your back:

The right elbow is pointing up, the left elbow is down. Try to clasp your fingers in the area of the shoulder blades, to do this, straighten and slightly bend your spine.
Change hands.

Strengthening your back, improving your posture

At home, the following complex is used to train the spinal muscles, improve posture, and prevent osteochondrosis:

Exercise 1:

Get on all fours.
Bend your back in an upward arc, hold the position for a few seconds, and return to the starting position.

Repeat 6-7 times.

Exercise 2:

Stand straight, feet together, arms along the body.
Take a deep breath, raise your arms straight up, and exhale.
Bend your spine back and inhale.
Exhale, simultaneously bend your torso forward, round your back, lower your arms, head and shoulders.

Repeat several times.

Exercise 3 (“cobra”):

Lie on your stomach, place your palms on the floor.
Bend your back and spine back, straighten your arms and lift your chest and stomach off the floor.

Repeat 6-8 times.

Exercise 4 (“boat”):

Lie on the floor, arms along your body.
Bend your thoracic spine back while raising your straightened legs.

Repeat 6-8 times.

The mobility of the spine and back is increased by bending the torso to the left and right and rotating in a circle.

The thoracic spine is trained by doing pull-ups on the bar. Lumbar - hanging with simultaneous rotations of bent or straightened legs clockwise or counterclockwise.

Strengthening the back muscles

Exercise 1:

Take an ideal posture - press your heels, calves, shoulder blades, and the back of your head against the wall.
Raise your arms straight and touch the back of your hands to the wall. Hold the position for a minute.
Slowly lower your hands and relax.

Exercise 2:

Lie on your stomach, straightened arms pressed to your body.
Using the strength of your back muscles, lift your upper body, press your stomach to the mat, look straight ahead.
Hold the top position for 30 seconds.

Repeat 8-10 times.

Exercise 3:

Lie on your stomach, arms straight, at the sides of your body.
Slowly raise your straightened legs 10 cm, bend your back in the lumbar spine, lift your knees off the mat. The shoulders, on the contrary, are pressed to the floor.
Hold the pose for 30 seconds.
Slowly return to the starting position.

Repeat 10-12 times.

Exercise 4:

Lie on your stomach, elbows on the floor and pressed to your sides, fingers on your shoulders.
Using the strength of your back muscles, lift your torso up, bringing your shoulder blades together. Lower abdomen on the floor, neck and spine in a straight line.
Hold the position for 30 seconds.
Slowly take the starting position, relax your back muscles, and restore your breathing.

Repeat 8-10 times.

Exercise 5:

Lie on your stomach, place your palms between your temples and ears, and press your elbows to your body.
As you inhale, bend your upper body with the strength of your back muscles, spread your elbows to the sides and up.
Hold the position for 30 seconds. As you exhale, return to the starting position.

Repeat 10-15 times.

Exercise 6:

Get on your knees, back straight, straighten your arms up, clasp your hands.
Tilt your body and head down, pull your upper body.
Hold the pose for a few seconds at the moment of maximum muscle tension.
Take the starting position.

Repeat 5-7 times.

This exercise relieves pain in the back, neck, and shoulders.

Home complex for strengthening your back

Perform each sports movement of the complex depending on fitness. For beginners, 5-7 repetitions are enough.

Exercise 1:

Stand with your feet shoulder-width apart, toes pointing out, lower your arms, clasp your hands.
Without raising your head, round your back and tilt it forward. At the same time, stretch your arms forward parallel to the floor - feel the stretch in your back muscles.
Hold the tilt at a right angle for 30 seconds, take the starting position.

Exercise 2:

Stand with your hands on your hips, legs slightly bent at the knees, feet shoulder-width apart.
Leaning your hands on your hips, tilt your torso forward, stretch and round your back as much as possible, feel the stretching of the muscles.
Hold the pose for 30 seconds, slowly return to the starting position, relax your back muscles.

Exercise 3:

Stand up, feet together.
Bend your torso forward, round your back, and lift it up. At the same time, squat halfway and clasp your hands under your hips.
At maximum stretch, hold the pose for 30 seconds.

Modified: 06/27/2019