5 Exercises for the back

Yoga practice has proven to be very useful against problems due to scoliosis or osteoporosis, as if practiced daily, it significantly improves the strength, elasticity and vitality of muscles and bones.

The snail

Lie down on your shoulders (belly upward) and help with your arms bring your knees as close to your chest as possible and keep the position for 10 seconds. During the movement, exhale all the air from the lungs. Now bring your legs down and breathe. Repeat this operation 10 times. This particular exercise, practiced before an intense effort, combined with a good amount of heating, prevents tears from glutes, quadriceps, abdominal and backbone.

The Chair

Sit on a chair with a straight back resting on the backrest. Exhale bend your bust forward by keeping your back straight and straight. Stay in a position for 5 seconds and then inspire and return to the starting position. Repeat the movement for 7 times.

Crawling

Get your crawling on a rug with your back relaxed. Breathe deeply and while bending the spine upward. Hold the position for 10 seconds and exhale to relax your back. Repeat for 10-15 times.

Stretching

Sitting with your legs stretched out, try to touch your foot with your hands, during the movement it is important to keep your knees tense and to breathe deeply, also try to get closer to your foot without straining too much the quadriceps; Keep the position for 2 minutes and repeat for the other leg. If in this case, the leg you are pulling over becomes numb after a few seconds change your leg and continue with the other or alternatively go to another exercise, then finish it later.

The Elongation

Folded to the ground, folded legs and arms along the sides. Slowly fold your legs bent to your right, leaving your shoulders attached to the floor. Hold it for a few minutes, then slowly raise your legs, return to your starting position and repeat the exercise in the other direction. This exercise practiced in the morning is very useful as it strengthens the leg muscles and the high and low backs, it is advisable to practice it not only in the morning but several times throughout the day.