אַנטוויקלונג פון די בייגיקייט פון די צוריק: אַ עפעקטיוו ווערקאַוט מיט אָלגאַ סאַגאַ

Back pain, lack of flexibility in the back, posture — these problems are familiar to a huge number of people. Sedentary only provoke discomfort in the spine. Today we will learn which exercises will help you develop flexibility in the back and why is it important to perform them regularly.

7 reasons to exercise to develop flexibility of the back

Even if you’ve never complained about the problems in the back or lower back, there are several important reasons why you should not forget to work on flexibility of the spine:

• The flexibility of the back improves the condition of joints and elasticity of the intervertebral discs.

• The spine is the Foundation of our body. Through regular exercise you will make it שטאַרק און געזונט.

• You will improve your posture.

• You will get rid of back pain and lower back pain.

• You will be able to more skillfully and properly perform strength exercises that use lumbar muscles, for example squats, deadlifts, Superman.

• You will be able to cope with the asanas of yoga, much of which requires flexibility in the back.

• Exercises for development of flexibility of the back will help you relax, relieve tension and tune in to the rest.

The best treatment is prevention. If קעסיידער paid to stretching exercises back least 15 minutes, you will get a healthy body and save yourself from potential back problems in the future.

Quality training from back pain and lower back at home

When doing exercises for the flexibility of the back?

Experts do not recommend exercise to develop flexibility of the back in the morning or even more to include them in exercises. In the first half of the day, the back muscles are relaxed, which greatly increases the risk of injuries and sprains. Ideally, to engage the complex in the evening before bed, the more he will not take you much time.

Try to practice regularly at least 3-4 מאל אַ וואָך to achieve noticeable results. However, don’t overdo this and stretch through the pain, wanting to reach back stretch marks in a shorter period of time. Do not force the load, it is better to make an emphasis on regular classes.

Effective home exercise for the flexibility of the back with Olga Saga

One of the most effective systems to increase the flexibility of the back steel video Olga Saga. It offers a short 15-minute classesthat will help you to straighten your posture and relieve aches in the back and waist. Olga Saga is an experienced instructor in fitness-yoga and stretching, with which you can work on improving the stretch of the body.

Program for beginners: Flexible and strong back in 15 minutes

You will start the workout with a simple 5-minute exercises in the Lotus posture. Be sure to follow the back during their performance, it should be absolutely straight. If you can not straighten his back in this position, place a pillow under your buttocks.

Next, you will find exercises on the floor in the pose of a Cobra. They are particularly useful for the development of the flexibility of the back and elasticity of the spine. Do the exercises slowly and with concentration. It is not necessary to do sharp movements and to bend through the pain.

Training videos:

Program for advanced: development of a flexible and strong back – Intensiv

If the previous exercise seems too easy, try a more advanced version from Olga Saga. Training starts in a similar way with exercises for the back in the Lotus position. They will focus on the first 5-minute sessions.

In the second half of the video you will do exercises on my stomach, but much more complexthan in the first session. For example, you will find a Purna-salabhasana, perform which is possible only with good flexibility in the back. If you still can not skillfully proposed to repeat the Olga Saga exercises, it is better to practice first program. After you gain the flexibility back, you will be able to deal with advanced option.

Training videos:

Presented programs for back stretch the anterior surface of the spine, improve breathing and blood circulation, restores and rejuvenates deep muscles of the back and abdomen. However, it is not recommended to perform complex during pregnancy and the critical days, in the presence of injuries of the spine and neck.

Both exercises will help you develop flexibility in the back, improvement of health and prevention of diseases of the spine. Video voiced in Russian, so you can easily understand all the instructions and comments of the coach.

לייענען אויך: עקסערסייזיז פֿאַר בייגיקייַט, פֿאַרשטאַרקונג און אָפּרו מיט קאַטערינאַ בוידאַ.

יאָגאַ און סטרעטשינג ס נידעריק פּראַל ווערקאַוט