The human spine is the main pivot on which the whole body rests. Some are more flexible, some are less. Some people can easily do any tilts and turns, and there are those who can hardly reach their knees.
Many people wonder: "Why is it necessary and what ensures the flexibility of the spine?" The answer to it is quite simple: the general well-being of a person, as well as the state of he alth in general, depends on his condition and mobility.
The consequences of reduced flexibility
Loss or decrease in the flexibility of the spine threatens the body with the appearance of serious ailments and various diseases. This is due to its connection with all organs and systems of the body, which is carried out with the help of nerve roots.
It must be remembered that the indispensable condition for good he alth and well-being of a person is the flexibility of the spine. What determines and how to improve this indicator is of interest to many people.
Causes of inactivity
The main reason for the decrease in the flexibility of the spinal column is inactivehuman lifestyle. This may be due to the peculiarities of work activity or certain physical abnormalities. Also, adjustments are made by frequent carrying of heavy bags in one hand, poor nutrition, walking in high-heeled shoes.
There are people, and there are quite a few of them, who are simply too lazy to move. They like to lie on the couch or sit in a chair. Over time, this pastime makes itself felt. They begin to experience tangible he alth problems.
Increase flexibility
Do not forget that the flexibility of the spine is provided through movement. Only constant physical activity will help maintain the human body in a he althy state. For normal functioning, the body needs to change its position periodically. This makes it possible to avoid prolonged loads on the same parts of the back.
However, you don't need to get too carried away with physical exercises either. In addition to the fact that this will not bring any benefit, it can also deliver tangible harm. Due to overloads of different parts of the back, curvature, hernia and even fractures of the vertebrae can occur. Therefore, moderation is always important in everything.
It is very useful to do exercises to restore the flexibility of the spine. They are quite simple and accessible to everyone.
Mobility exercises
It should not be forgotten that the main condition for the effectiveness of any sports complexes is the regularity of their implementation. Therefore, it is recommended to repeat the exercises every day. You can divide them into groups andperform in several passes.
For the thoracic region
This exercise is an excellent workout for the muscles of the chest, which ensures the flexibility of the spine in this area of the back. This is very important for the normal functioning of the heart, lungs, digestive organs, mammary glands.
Put your feet hip-width apart. Lean forward and keep your back parallel to the floor. Rest your hands on your knees. Exhale, bend up, stretch your chin to your chest. While inhaling, bend in the spine, tilt your head to your back. Repeat movement 16 times.
Exercise is useful for people who spend a lot of time in a sitting position. In addition to the muscles of the spinal column, it perfectly relaxes the shoulders and arms.
Lumbar
These exercises are done to strengthen the abdominals, which ensures the flexibility of the spine in the lumbar back. They stimulate the genitourinary system, intestines, sciatic nerve, hip joints.
- Sit on the mat with your knees bent. Lower your chest to your legs, and touch your heels with your fingers. Counting to seven, straighten your legs. At the same time, continue to hold your feet with your hands. Then straighten up. Do 10 times.
- Lie on the mat face up. Straighten your arms parallel to the body. As you exhale, slowly throw your legs behind your head, rest your fingers on the floor, linger for a couple of seconds and return to the prone position. Actions repeat 10 times.
- Stay in the same position. Inhaling, bend in the chest. Lean on your head and elbows. On an exhale, lie down on the floor. Do 9 more times.
- Continuing to lie on your back with straightened arms, spread your legs apart. Sliding on the floor with the shoulder blades, inhale and try to bring the shoulder to the hip. As you exhale, return to the starting position. Perform 10 repetitions in both directions.
These movements are useful for any person, as our lower back is a very vulnerable part of the back. Various problems most often occur in this section of the spine. Therefore, he needs to be given special attention.
To strengthen the lateral muscles
These exercises are great for strengthening the lateral muscles, which ensures the flexibility of the spine and helps to redistribute the load from the lower back to other areas of the back. Such movements have a beneficial effect on the functioning of the kidneys.
- Sit on the floor. Spread your legs to the maximum width, and bend your arms at the elbows and bring them behind your head. Inhaling, stretch your elbow, shoulders and whole body to the left to the floor. As you exhale, return back. Do 10 repetitions. The same - in the opposite direction.
-
Lie down on the mat, knees bent. On inspiration, tilt them to the left to the floor, and head to the right. Keep your shoulders off the mat. As you exhale, return to the original position. Repeat on the other side. Do the movement 20 times.
how to improve spine flexibility
These exercises are good for restoring normal metabolismsubstances.
To stretch the spine
Various twists and stretches help both develop the flexibility of the spine and effectively stretch the muscles of the back, improve the circulation of blood and lymph in it.
-
Sit on the floor. Put your legs bent at the knees in front of you. Straighten your back. Lean with your left hand from behind, and straighten your right hand and bring it behind the opposite knee. The gaze should be directed forward. Sit in this position for a few seconds, try to relax. Do the same on the other side. Repeat twisting 20 times.
what determines the flexibility of the spine and how to improve - Stand up straight on the mat, rest your feet well on the floor. Without changing the position of the hips, turn the shoulders and torso in one direction and the other 20 times.
-
Stand up to your full height and lean forward. Stand with your head hanging down. Hands should hang freely. Straighten up carefully. Repeat 10 times.
spine flexibility exercises
People who have a hernia or spinal injury, such exercises should be performed with extreme caution. It is better to do this only after consulting your doctor.
This set of exercises is considered very effective, because it provides the flexibility of the spine and its youth for a long time. It is perfectly used both for the correction of problems that have arisen, and for their prevention.
The exercises require very little time, are quite simple and uncomplicated. They are availableto be performed by people of different age groups of both sexes.
It should be remembered that the loss of flexibility of the spine is often a temporary phenomenon and well amenable to correction. Persistence, regular exercise and optimism should become a person's constant companions in this situation. With this approach, you can achieve excellent results in a short time and stay he althy for many years.
