Exercises to strengthen back muscles

Stoop - the most common violation of posture.The reasons may be different: it is a long seat at the table in the wrong position, myopia, forcing low lean on books, notebooks, and often - and negligence, lack of attention to himself.If you slouch, that most people do, then adopting the correct posture, you feel very uncomfortable, as your muscles and ligaments of the back, not accustomed to keep her straightened somewhat weakened.So, in order to make your posture perfect, you need to train the muscles spiny.1.Sit down, put your hands on your knees.Push your back and slightly lean forward, back at the same time must remain straight, return to starting position.
Repeat 15 times.

2. Slowly bend down and remove the tips of his fingers socks, while the head should rest against his forehead on his knees.The maximum strain the back, rounding her hands and straining.Flatten.
Repeat 10 times.

3. Sit up straight.Put your hands on the belt.Make slow side bends.
Repeat 20 times.

4. Straighten your arms and at ple

ch.Medlenno turn your first right, then left.
Repeat the exercise 20 times.

5. Lean your hands back.Lift the hips, pull your head back, cave in and hold this position for 5 seconds.
Perform 10 times.

6. Put your hands on the shoulders, elbows, lift parallel to the floor and spread to the sides.Feet shoulder width apart place.Then tilt try to touch the left elbow right knee, without changing hand positions.
Repeat 10 times, alternating arms.

7. Take a chair and sit back to him.The head lay on the seat.Lift the trunk, leaning his head on the chair and hold this position for 5 seconds.
Perform the exercise 10 times.

8. Stand with feet slightly bend.Hands freely along the lower torso.Next, move the pelvis back and forth, without changing the position of the back.
Repeat the exercise 20 times.

9. Legs straight, shoulder-width apart, hands on his belt.Do rotational movements pelvis, describing a full circle.Follow all the twists and turns, first clockwise, then against.
Repeat 15 times in each direction.

10. In the same position, turn while pulling the straightened left arm forward and upward.
Repeat 10 times on each side, alternating hands.

11. Lie on the floor, his head tucked under a small pillow.The legs bend at the knees and stand with shoulder width apart, feet should be flat on the floor.Lift the upper body, trying to get it straightened hands left knee, return to starting position.
Repeat 15 times, alternating arms.

12. Keep your hands at your sides.Bend your legs, put your feet on the floor.Lift the body, helping himself with his elbows, feet and head, and hold this position for about 5 seconds.Return to starting position.
Repeat the exercise 15 times.

13. The legs bend at the knees and lift at a right angle to the body, the feet do not touch the floor.Arms straight and lie on the floor at right angles to the torso.Turn the bent and clasped his feet to the right, twisting the lower part of the torso (upper stationary).Return to starting position.Repeat in the opposite direction.

14. The legs bend at the knees and lift at a right angle to the body, the feet do not touch the floor.Arms straight and lie on the floor at right angles to the torso.Do rotational movements, describing her knees full circle counterclockwise.It can be a little to help himself with his hands, holding them at the knees.
Repeat 20 times, alternating sides.

15. Lie on the floor face down, hands along the lower body, legs straight.

Lift the right leg straight up without bending the knee.Lower.Repeat with the other leg.
Repeat the exercise 15 times.

16. Get on all fours.Arch your back arch as a cat, straining the spine.Return to starting position.
Repeat the exercise 15 times.

17. Make rotational movements pelvis counterclockwise.

Repeat 20 times on each side.

18. Lift the right arm straightened up, look at the tips of his fingers.Lower the arm.
Repeat 10 times for each arm.

19. Lower the pelvis on your heels, push chest to knees, lower your head down and touch the floor forehead, pull the front straight arm and put their hands on the floor.Without moving the body from the place, stretch his arms forward, stretching the spine.

20. Stand up firmly against the wall whole body, push the wall back, shoulders, arms, hands, buttocks and heels.A minute wait in this situation and make seven deep breaths (inhaling through the nose, exhale through the mouth).Then, without changing body position (fix it - imagine that the wall is stuck to your back, and you carry it with you).With this straightened his back-wall walk around the room (do the steps in any direction, any step, but without changing the position of the back) - the more the better.Those who have already managed to stoop, first will be a little painful.

21. Loose against the wall and bent leg at the knee, make a blunder on the side.
Repeat 10 times on each side.

22. Lean against the wall and loose, bent elbow, do 10 swings each hand.

23. Standing against the wall, do both swings with his right hand and left nogoy.Povtorite 10 times.Then, on the contrary, swings his left hand and right foot - the same 10 times.

24. Take 7 deep breaths with the body leaning forward.
Perform 10 times.

25. Place the hands on the back of the head.Tilt your head forward, then slowly take her back, providing at the same time not strong resistance arms.
Perform 15 times.

26. Pick up a light dumbbell.Stand up straight, lean, caved in, forward, trying to keep your back straight.Pull the arms back, cave, trying to connect the blades.Return to starting position.
Perform 15 times.