6 exercises for a healthy back, which will take only 10 minutes

No inventory is needed.

Those who work at the computer for a long time often have headaches and discomfort in the back area. This problem also occurs due to incorrect posture. It is possible and necessary to work with this. Monitor the position of the spine and perform simple short exercises daily.

Elena Skoblova

supervisor and master trainer of the World Class Tula gym
You can perform exercises every day either in a separate cycle, or as part of a warm-up before training.

Pulling to the side

Technique of execution

• Sit on a chair, tilt your head to the right, put the palm of your right hand on your left temple.
• Lower your left shoulder, reach down with your left hand.
• With your right hand, put a little pressure on your head, trying to lower it lower.

Hold the position for 10-15 seconds, and then switch sides.

Head tilts

Technique of execution

• Sit down, put your hands behind your head.
• Bring your elbows together in front of you.
• Tilt your head forward, while being as rounded as possible.
• Then smoothly straighten your back and pull your elbows to the sides.

Repeat the exercise 10-15 times.

Cat-cow

Technique of execution

• Get on all fours, put your hands exactly under your shoulders, and your knees under your pelvis.
• Round your back with your head down.
• Now, on the contrary, bend in the lower back, while raising your head and look up.

Do it 20 times.

Stretching of opposite arms and legs

Technique of execution

• Get on all fours, put your hands exactly under your shoulders, and your knees under your pelvis.
• At the same time straighten your right arm and left leg, trying to stretch out as much as possible.
• Then return to the starting position and repeat on the other side.

So alternately perform 10 times on each side.

Circular hand rotation

Technique of execution

• Get down on one knee, put your right leg in front of you. The knees are bent at an angle of 90 degrees.
• Raise your right hand in front of you, perform a circular motion, follow the palm with your eyes.
• Keep your back straight at the same time.

Perform 10 circular rotations in each direction. Now change your leg and arm and repeat the exercise.

Moving your hands to the sides

Technique of execution

• Sit down, straighten your arms to the sides so that your palms are at shoulder level, point your thumbs back.
• Stretch your hands behind your back, as if trying to interlock your thumbs.
• Open your chest.

Do the exercise for 10-15 seconds.

Remember: a beautiful and, most importantly, healthy posture is the fruit of hard work. Try to pay attention to such little things as a 10-minute warm-up, your beauty is built on them.