Exercises for the back, posture of women, with osteochondrosis, scoliosis, hernia. Training with and without dumbbells at home

In modern life, everyday, financial, personal problems strongly affect the nervous system and the physical condition of people. Regular sports activities, physical exercise are necessary to restore strength, relieve stress.

It is not always possible to visit gyms and fitness clubs. An alternative to expensive sports centers is home-based back exercises.

How to do the exercises correctly

Any physical exercise performed without the instructions of a trainer requires adherence to certain rules:

• First of all, it is necessary correctly navigate the exercise time... Here opinions are divided. Some people consider early morning the best time. Others lean towards evening hours (16-18 hours). The training time depends on the physical condition. The body should not be tired in order to fully give up its strength to physical activity during exercise. If the time is selected, it is not recommended to change it throughout the entire training course.
• Classes are held at least 45 minutes, of which 10 minutes are spent on warming up the muscles.
• Exercise frequency should not exceed 4 times a week (classes every other day). Everyday activities can be very depleting.
• If possible it is advisable to conduct classes in clean air (on the balcony, in the garden). If this is not possible, it is advisable to train in a spacious room with a lot of air.
• Exercising at home on your own is recommended only if you have experience trainings under the guidance of an instructor.

Important! Do not exercise on a full stomach. Doctors warn: to avoid dysfunction of the cardiovascular system, exercise training 6-8 hours before bedtime.

Warm up

It is recommended to stretch your body for a few minutes before starting exercise. Warm-up is necessary primarily to prepare the airways, central nervous system for basic exercises. In particular, body warming is recommended during the cold season.

There are 3 types of warm-up:

• motionless (static);
• movable (dynamics);
• chaotic (ballistics).

Types of warm-ups:

• Static warm-up is designed to strengthen the limbs, tension the muscular system.
• A dynamic warm-up is a repetition of the same movements at a slow pace.
• Ballistic warm-up involves chaotic movements.

The most popular is the dynamic warm-up. The main thing is not to spend a lot of energy on warming up the body, so that the basic exercises are easy. It is not at all necessary to start the warm-up with a run, you can limit yourself to jumping rope or jumping in place.

Simple and effective back exercises

The back requires special attention, as it is the support for the whole body. The health of the whole body depends on the condition of the back, but attention is paid to it when pain and fatigue make themselves felt.

It is necessary to regularly strengthen the muscular system with exercises for the back.

To train continuously, you can exercise at home. A number of back training sessions are provided.

Lumbar crunches

The exercises are similar to the manual therapy method used by doctors, but the lumbar crunches are performed independently, without assistance:

1. The workout begins with a supine position.
2. The right leg should be directed to the left and bent at the knee.
3. The left hand supports the right knee, the right hand should be placed on the floor in an outstretched state.
4. During the exercise, you must try to firmly press your back to the floor so that your shoulders touch it.
5. The knee held by the hand should also touch the floor.
6. Repeat the same with your left leg to the right.

Do the exercise 5-6 times.

Fitball stretching

Fitball is very popular nowadays for performing various health, preventive and sports exercises. Periodic fitball exercises promote fat burning, relieve pain, relieve fatigue. Fitball is of great help with problems with the spine.

Exercises:

1. Lying as comfortably as possible with your stomach on the fitball, you need to put your hands on the floor shoulder-width apart and, working with your hands, move forward, the ball will not be under your knees.
2. The body should take a straight, horizontal shape.
3. To maintain balance, you need the muscles of the back, but keep the neck relaxed.
4. Next, tighten the press, with your legs in a straight position, raise your hips, resting your feet on the ball.

You need to start with 5-6 repetitions, increasing the number up to 12 times. Exercise strengthens the spine.

Keeping the legs static

An elementary but necessary exercise. Relieves leg fatigue, improves blood circulation, increasing blood flow to the back, reduces pain in the spinal and lumbar regions.

To perform the exercise, you need to take a lying position, raising your legs up, leaning them, for example, on a wall or on a chair, without straining them.

Deadlift

The back deadlift exercise is easy to do at home.

The psoas muscle and the extensor of the spine are being worked out:

1. To perform it, you need to stand up straight, with dumbbells in your hands, bring your shoulder blades to each other.
2. The position of the legs should correspond to the width of the hips, the back is bent at the lower back, hands with dumbbells should be held along the hips.
3. Taking a deep breath, without bending your knees, bend forward so that the slope is parallel to the floor (you can slightly higher).
4. Hands with dumbbells should be kept slightly away from the shins.
5. Exhaling forcefully, take the original position and bring the shoulder blades together.
6. The dumbbells should be of medium weight in order to easily control the work of the back.

Prayer exercise

For training, you will need a block trainer, which can be easily installed at home, or take a rubber shock absorber and fasten it to the crossbar:

1. You need to take the forked handle of the simulator, throw it over your head, kneel down one step from the machine.
2. When exhaling, squeeze the press, direct the chest to the pelvis with the muscles of the press (twist the body to the bottom).
3. The neck is not subject to pressure, it is in harmony in movement with the whole body in one straight line.
4. When twisting, it is necessary to simultaneously exhale strongly, squeeze the press.

This exercise is most effective for the abs.

Raising the pelvis

The technique of lifting the pelvis in the supine position is one of the most effective exercises for the muscles of the buttocks, contributing to the rounding of the shapes in this part. You can easily master the technique. It is recommended to train with non-slip shoes.Initially, it is designed to train for 15-20 minutes, gradually accustoming the body to stress.

Performance:

1. After 5 minutes of light warm-up, lie on your back with a training mat prepared in advance.
2. The head and body should be pressed to the floor, arms extended along the body.
3. Bend your knees so that your toes almost touch your heels. In this case, the entire foot should be pressed to the floor.
4. Having taken the required position, you can begin to raise the pelvis.
5. It is necessary to reach the maximum height, while not raising your head, shoulders, arms from the floor.
6. It is necessary to raise the pelvis, leaning on a full foot, it is impossible on toes.
7. Having reached the maximum elevation of the pelvis, it is advisable to hold on for up to 3-4 seconds, then return to its original position.

During the exercise, there should be a feeling of tension in the pelvis and buttocks.

After a few sessions, the technique of lifting the pelvis can be carried out with dumbbells, a bar. Hands with dumbbells should be on the pelvic part so that there is no pressure on the stomach. It is not recommended to make sudden jerks, there is a danger of injury.

Swimmer exercise

This exercise makes it possible to evenly distribute the load on the entire body. The training technique involves working the muscles of the entire surface of the arms and legs, including the back muscles associated with the spine.

Performance:

1. First position. Having laid a gymnastic mat, take a prone position, face down, direct your arms forward and bend your back. The toes of your straight feet should touch the floor.
2. Second position. You need to press your chin to the floor, your hands in the first position, your gaze should be directed to your hands. Next, you need to raise your right hand up (not very high) simultaneously with your left leg to the same height. After holding for 3-4 seconds, reproduce the same by practicing the left arm and right leg.
3. Third position. It is necessary to repeat the arm-leg movement several times, trying not to touch the floor with the limbs and, as far as possible, achieve maximum synchronization in the movements of the arms and legs.

Wall Raises

Home exercises for the back include a wall-supported arm-raising technique, often used in physical therapy as well. Exercise is effective in strengthening your upper back.

It can be performed not only at home, but also at work (it helps a lot after a long motionless state):

1. To do this, you need to stand with your back to the wall resting against it with your head, shoulder blades, buttocks.
2. The distance between the feet and the wall should not exceed 30 cm.
3. Hands must be raised up with the back to the wall, bringing them to the level of the ears (starting step), then, without lifting the body from the wall, they must be directed higher, keeping the elbows pressed against the wall.
4. By connecting together the arms raised above your head, you can return to the starting position.

Don't miss the most popular column article: Morning exercises for those over 40, 50. Gymnastics exercises for weight loss, video tutorials.

Back Strengthening Exercises

Often, back weakness is the cause of fatigue, unattractive gait, stoop. A special set of exercises has been worked out to strengthen the muscles of the back, relieve fatigue. Uncomplicated technique allows you to train at home.

Fitness instructors recommend that to get the effect, exercise 4 times a week for at least 25 minutes.

Exercise One - Hip Bridge

Before starting classes, it is recommended to do a light warm-up in the form of running in place or jumping rope and breathing exercises.

To perform the main exercise, you need to take a recumbent position with bent knees (90 ° angle). The arms are parallel to each other. It is necessary to raise the hips, forming one line with the body, leaning on the legs and shoulders. Repeat the exercise 8-10 times.

Exercise two - "Dog and Bird"

In a position on all fours, raise your left arm and right leg together, try to hold out for 2-4 seconds, return to the starting position.

The back should be straight during execution.

Then you need to repeat the same thing, changing the arm and leg.

Exercise three - side plank

The exercise begins with a lying position on your side. With a hand or a bent part of the arm, you need to press against the floor. It is recommended to rest on the floor with a brush (palm) for people who have been involved in sports for a long time.

For beginners, it is best to use a bent arm. We must try to raise the body, leaning on the arm and legs. In an elevated position, the pose is very similar to a triangle. If the technique is easy, you can raise and lower your upper leg during the exercise.

Exercise four - lunges

This exercise effectively affects the spine, straightens the posture, at the same time, it is quite easy to perform. The duration of the training is 15-20 minutes.

You need to calmly take a wide step forward with one foot, placing your hands on your belt or hips. Then, bend the outstretched leg and make sure that the thigh and the floor are parallel to one another. Posture should be straight, head raised. Repeat squats with each leg 10-15 times. The lunges exercise can also be done diagonally.

Exercises to straighten and stretch the spine

To form a correct posture, you need to move a lot and actively. If you keep your back correctly while walking, regularly monitor your posture in a sitting position, there will be practically no problems with the spine.

Basically, they manifest themselves as scoliosis, osteochondrosis. The treatment of these diseases takes a long time. If detected early, they can be suspended by special exercises.

What to do if the work is sedentary, as a result of which there is a gradual deformation of the spine? Individual treatment should be pursued following the doctor's instructions.

You can strengthen your back with exercises at home.... If physiotherapy exercises are delivered by the doctor correctly, it will not harm. It remains only to strictly adhere to the established rules.

Most of the exercises are performed for pain in the spine.

A neglected spine often causes diseases of the internal organs. It is not recommended to take a motionless sitting position after eating. The back relaxes, and there are severe muscle pains causing stomach discomfort. As a result, the function of the gastrointestinal system is disrupted.

Exercises for osteochondrosis

Osteochondrosis is one of the main causes of unbearable pain in the spine. This disease affects not only the elderly. Signs are often reported at the age of 30-35. First of all, osteochondrosis affects the cartilage and discs between the vertebrae.

Treatment should begin with the first symptoms of the disease.

An important method in the prevention of osteochondrosis is physiotherapy exercises. At the initial stage, preventive exercises will help restore blood circulation, the normal position of the vertebrae.

Exercises for the treatment of osteochondrosis are recommended to be performed without making sudden movements.

Exercises lying on your back:

1. You need to take a breath while stretching, taking turns raising your hands up.
2. Without lifting your heels off the floor, bend your knees.
3. Working out the feet, bend, then straighten them.
4. It is necessary to simultaneously raise your legs and arms up, pulling your socks towards you.
5. Next, you need to bend your knees, raise them, bringing your knees together and apart.
6. In the supine position, stand up on your elbows, bend in the chest region.

Lying on your side exercises:

1. It is necessary, taking a breath, raise one hand up, then slowly lower it. Do the same with the next hand, turning on the other side.
2. Repeat the exercise, raising your legs alternately.
3. Now you need to stretch out the arm and leg at the same time, lying first on one, then on the other side.
4. At the last stage, you need to take your legs back, taking the starting position.

Exercise lying on your stomach:

1. In a prone position, you need to try to fold your legs at the knees, then slowly straighten them.
2. Raise and lower your head several times.
3. With your arms folded, you need to rest your chin on your hands, slowly raise your legs, freeze for 5-10 seconds, lower your legs.
4. To perform circular movements with your legs, you need to first lie down on one, then on the other on your side, lifting and making circular movements alternately with one then the other leg.

Exercises for scoliosis

Treatment of scoliosis with preventive back exercises requires certain rules if done at home:

• first of all, consult with your doctor;
• exercise calmly, without sudden movements;
• carry out workouts with good health;
• monitor your posture;
• do a warm-up before training;

Scoliosis is of 2 types: C-shaped, S-shaped.

Exercises for C-scoliosis:

1. Feet should be shoulder width apart. With your hands on your shoulders, you need to rotate your elbows. Repeat 5-6 times forward, the same amount forward.
2. In the same position, take a deep breath and, while exhaling, take your shoulder forward as much as possible. Inhaling again, return to the starting position. Do the same with the bend back.
3. You need to lie on your stomach and, stretching your arms forward, raise your head without separating your chest and shoulders from the floor.
4. Returning to the starting position, you need to alternately raise your right, left hand.
5. Lying on your stomach, make a boat, simultaneously stretching your legs and arms forward. Repeat several times.

Exercises for S-shaped scoliosis:

1. You need to sit on a high, wide bench, placing your hands behind your head and, without separating your legs from the floor, lean back with your body, twisting your spine.
2. Lying on your back, you must try to "roll" on the floor, while also lifting the body.
3. Standing, raise the arm of the curved side of the thoracic region, extend the other hand to the side.
4. The leg of the curved side should be taken to the side, both hands should be placed on the back of the head.
5. In a pose on all fours, take turns arching, arching your back (fighting pose of a cat). Repeat the exercise at least 8 times.
6. You need to get on all fours, inhaling air. When exhaling, try to sit on your heels with motionless hands. After inhaling, return to the starting position.

A set of exercises to strengthen back muscles to relieve pain

Exercises that strengthen the back, at the same time relieve pain in the lumbar, vertebral part, can be performed at home. The simple technique allows you to easily get into training at a convenient time.

Exercise "Sarpasana" or snake pose

You need to lie on your stomach and, resting your hands at shoulder level, bend your back and throw your head back.

Baby pose

It is necessary to lie on your back, bending your legs like a baby, wrap your arms around your bent knees. The head and shoulders should be off the floor. You need to bend so that you touch the top of your knees. This exercise is very pain-relieving.

Exercise that relieves pain in the vertebral, lumbar sectors

You need to lie on your back, bend your legs at shoulder width at the knee part, without separating the foot from the floor. When inhaling, press your pelvis to the floor without breathing for 2-3 seconds. Exhaling air, raise the chest as high as possible. Repeat 5 to 10 times.

The complex for relieving pain and restoring the nervous system also includes the above-mentioned exercises:

• stretching on a fitball,
• deadlift,
• lumbar crunches.

The whole complex of the listed exercises for the back is performed with great success at home, allowing you to engage in health without unnecessary financial costs and loss of time.

Back exercises at home: video

How to strengthen your back muscles at home, see the video clip:

How to get rid of back pain? Find out in the video: