Exercise complex for the spine

In this column, we have prepared for you 6 simple but very effective exercises for the spine and back, which do not take much time and special physical preparation, and give very good results!

1. Starfish

Tired after work? You can not only just relax, but also help your back! For this, lie down on the floor and spread your arms and legs to the sides, and lie a little in that position.

Then it will be pleasant to do a twist: turn your arms and shoulders to one side, and turn your hips to the opposite. Then return to the starting position and do the same to the other side. Do everything very slowly and relaxed!

2. Lying rock

And again an exercise for the lazy! To perform it, you will need an ordinary chair.

How to do it: lie down on the floor, preferably on a warm mat, and throw your legs onto the chair. The exercise restores proper blood circulation in the body, and the back will rest after the day`s load.

3. Flexible snake

A person`s youth is determined by the flexibility of their spine. The prototype for this exercise became the snake, a reptile known for its flexibility. In ancient times, the wise observed flora and fauna, and then applied certain positions in physical exercises. `Flexible snake` – a yoga asana, but don`t worry, this exercise is accessible to everyone.

Simply lie on your stomach, push off with your toes on the floor and lift your body as much as you can. The main thing is to feel the muscle tension, but don`t overdo it.

4. Embryo

Feel yourself again in mom`s belly in the embryo pose. For this: lie on your back, bend your legs and pull them to your stomach, hugging with your arms.

Stay in this position from 30 seconds to a minute. Plus, you can do it even while watching your favorite series! Just need to lie on the floor.

5. Stand in the corner

The main goal of this exercise is to relax all muscles. To create such a `mountain`, a fitball will be useful for you, if you don`t have one, a sofa back or chair can help.

6. Legs intertwined

This exercise is a bit more complicated than the previous ones, but it also doesn`t require strong physical preparation from you and is accessible to everyone.

How to perform: lie on your back, bend one leg and place it under the knee of the other. Taking the lower one, slowly pull it towards yourself, thereby lifting the other leg with it. Hold a little in this position, literally half a minute. Perform 8 times with each leg.

Be sure to try performing these 6 simple exercises and you will forget about problems with the spine and back like a nightmare. The main thing - don`t be lazy!

May this article help you become healthier, stronger in body and spirit. If you liked the material, then tell others about it!