All this negatively affects our back and in time leads to a buckling of it with consequent pain. Today we see together 10 exercises to straighten the back working on the shoulders, neck and spine.
Exercise to stretch your back
Let us lie down on the ground with arms along the hips and the lumbar region fully adhering to the ground. Fold the left knee and with the opposite arm, we approach it to the chest. At the same time, raise the other arm upwards, taking care not to disengage the lumbar area from the ground.
Exercise for the lumbar area
Let’s put ourselves in position, standing on the floor with his arms along his hips. We bend the leg and with the opposite arm rotate it more than we can. Let’s make sure your shoulders are well resting on the floor throughout the exercise. We keep the position for 5 seconds and release.
Exercise for the lumbar and upper limbs
Let’s lie down on the ground with your legs slightly bent and your hands along your hips. We bend our knees to the chest by helping with our hands. We stay in place for 5 seconds. We stretch our legs, stretch our arms up as if they were a bust extension and stay in the position for another 5 seconds. We hold the lumbar region adhering to the ground throughout the exercise.
Exercise to improve the flexibility of the vertebrae
Let us lie down on the floor with belly already and with the elbows adhering to the floor. Let’s concentrate on keeping the abdomen well adherent to the ground during the whole exercise. We only lift the bust and keep the position for 15 seconds. We repeat another 2 times.
Exercise to widen your shoulders
Let’s sit down on the ground with his legs crossed, arms folded to the shoulders, and palms facing each other. We keep our neck and back straight by always staring at the same point ahead of us. From this position, we push our arms back as much as possible.
Exercise for the back of the shoulders
Let’s kneel with his head resting on the floor and his arms folded behind the bust of his hands. From this position, we lift our arms up very slowly and stay in a position for 5 seconds. Let’s go back to the starting position and repeat another 2 times.
Exercise for neck posture
Let’s stand upright, legs open and straight back. We turn our heads as if we want to look at our side, we pay attention to keeping the chin high. When the chin is in line with the shoulders stop and return to position.
Exercise for the neck and upper shoulders
Let’s stand upright, legs open and straight back. We lower our head on one side as if we wanted to touch our shoulders with the ear. We pay attention to moving only the neck, always looking forward to and low and relaxed shoulders.
Exercise for the neck and vertebrae
Let’s start with the usual position. Standing, legs open and straight back. Let’s bend your head back to form a right angle with the bust (as if we wanted to look at the ceiling). During exercise, be careful not to bend your back. We return to positioning and repeat the movement for 10 times.
