Cards describing exercises for creating complexes for poor posture and scoliosis. Exercises while lying on your stomach

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Anastasia Rakamakafit, fitness expert and founder of the Rakamakafit brand: “Each of us has situations when we have no desire to go to fitness. Bad weather outside, problems with transport, an expired subscription or just a lack of mood. On days like these, instead of sweating it out in the gym, you want to lie in a cozy bed and watch TV series. It would be great to relax and build the figure of your dreams at the same time! It turns out that this is possible. Below is a set of exercises that are easy to perform without getting out of bed. Make yourself comfortable, turn on your favorite movie and combine business with pleasure. And to make your “bed workout” as effective as possible, use fitness bands that will help you work your entire body.”

Causes

Narrowing of the airways can occur when:

• anatomical, congenital deformations in the form of narrowness of the passages of the nose and larynx;
• deviated septum inside the nose;
• the formation of polyps in the nasopharynx;
• formation of adenoids;
• displacement of the lower jaw;
• elongation of the uvula;
• overweight;
• inflammation or hypertrophy of the palatine tonsils.

Lifting your leg up from a side-lying position

A simple but effective exercise for working the muscles of the legs and buttocks. A sure way to get rid of the “breeches” problem area. Lie on your side and stretch your legs. Place one hand on your elbow for support, and place the other on your upper thigh. The entire body should be in the same plane. The elastic should be in the middle of the calf. As you exhale, forcefully lift your upper leg as high as possible, while straining your buttock, and as you inhale, return to the starting position. Try to swing without jerking, feeling the muscles working.

Reps: 20 (each leg). Approach: 3.

I. Why it hurts

1.

Sitting for long periods of time, especially in an uncomfortable position, with an uncomfortable chair back, if your hands do work without support from your elbows, from working on a tablet to knitting. You can reduce the harmful effects by choosing a seat that is suitable for your back and armrests of a suitable height.

2.

Holding a child in your arms or hand for a long time.

3.

Carrying any objects in your hands in front of you.

4.

Any work in a bent position: from washing dishes to repairing something, especially if the table, workbench, sink, etc. are located lower than necessary for your height.

5.

A wide variety of agricultural work in the tilt position.

Bike

A well-known exercise for slender legs and a toned flat stomach. Lie on your back, raise your upper body and lean on your elbows. Move the elastic band so that it is in the middle of the foot. Pull both knees towards your chest. From this position, straighten your legs alternately. Hold your straight leg suspended above the bed for a couple of seconds, then change. Using band resistance in this exercise will add additional stress to the front and back of your legs. And to “burn” your abs more, clasp your palms behind your head and raise your shoulders so that they are suspended. Maintain the feeling of tense abs as you work your legs.

Reps: 20 (each leg). Approaches: 2−3.

Entrance

MLYN. BY , together with Uzden instructor-methodologist for physical rehabilitation, practicing massage therapist Lyubov Khotuleva, has prepared a set of the most effective exercises that will help strengthen the back muscles and relieve pain in it. They are suitable for a person of any age. They can be performed every day as morning exercises or unloading in the evening.

What causes back and lower back pain?

Most of a modern person's time is spent in a stationary or incorrect position. Most often, your back starts to hurt if you sit for a long time - at the computer or during a long trip.

Pain can occur due to lack of physical activity - muscles lose tone and become less flexible. Another reason is flat feet, when the center of gravity shifts and the load on the spine is distributed unevenly. Also, back pain can occur due to neuralgia, hernias, protrusions, pinching, osteochondrosis and scoliosis.

How to strengthen your back?

Back health depends on the flexibility and elasticity of the discs, as well as the condition of the muscles. How to strengthen your back muscles and correct your posture? Regular exercise will help with this. We have prepared a simple and effective set of exercises that you can perform at home. Such therapeutic exercises will help get rid of pain and prevent its occurrence.

To perform them, it is recommended to use a gymnastic mat. All exercises are done slowly and smoothly. Also watch your breathing, it should be uniform, and your sensations: try to adjust the duration of the exercise at your discretion. All exercises can be performed 5-8 times, holding each position for 5-10 seconds.

Exercise one. Starting position: standing on all fours.

1. Place your feet shoulder-width apart, toes on the floor.
2. Inhale through your nose - as you exhale, sit in an empty space, stretch your arms forward, press your chin to your chest, and pull your chest toward the floor. Hold in this position for 5–10 seconds. Then relax your elbows, lift your head and spread your shoulder blades to the side.

This exercise relieves stress on the upper back.

Exercise two. From the previous position we move forward. It is important to do this smoothly, without jerking. Leaning your outstretched arms on the floor, lift your upper torso without lifting your pelvis from the floor. Your back is straight, keep your shoulder blades together. This exercise opens the thoracic region and relieves tension from the lower back.

Exercise three - “cat pose”. Starting position: get on all fours, placing your palms on the floor.

As you inhale, bend your back, hold (remember to breathe) and as you exhale, round your back. You should bend in the thoracic and lumbar regions.

This exercise stimulates the mobility of the vertebrae.

Exercise four. Stay in the same position on all fours, lift your left arm off the floor and raise it up. Turn your body to the left, straightening your shoulders, opening your chest and bringing your shoulder blades together. In this position, you stretch the upper shoulder girdle.

Perform the exercise on the right and left side.

Exercise five. We remain in the table position.

1. At the same time, raise the leg and the opposite arm, straightening them completely. Line up in an even line and keep your body balanced.
2. Lower your arm and leg, return to the starting position and repeat the exercise on the other side.

Try not to round or arch your back.

The load goes to both the upper and lower parts of the spine. This exercise is aimed at strengthening them. Develops core muscle strength (a complex of muscles that are responsible for stabilizing the pelvis, hips and spine. - Ed. ), as well as balance and coordination of movements.

Exercise six. Starting position: lie face down, arms extended along the body, legs together.

1. At the same time, lift your arms and legs off the floor. Raise your arms slightly higher than your body, look at the floor with your eyes, keep your legs together.
2. Hold this pose for 5-10 seconds.

The exercise simultaneously engages not only the back muscles, but also the abs, thereby strengthening them.

Exercise seventh. Starting position: lying on your stomach, arms extended forward, legs together - the body forms an “X” shape. Your arms should be spread slightly wider than your shoulders, your legs should be slightly wider than your pelvis.

1. At the same time, lift your right arm and left leg up, then vice versa.
2. Pause, return to the starting position and repeat the exercise for the other arm and leg.
3. Lower your pelvis onto your heels, tilt your chest towards the floor and stretch.

Exercise eight. Starting position: lying on your back.

1. Place your arms along your body, pull your socks towards you. As you inhale, stretch your chest up, squeeze your shoulder blades together, and as you exhale, lower yourself. To make this exercise easier to perform and more effective, you can place a roller under the edge of your shoulder blades, if you have one. If not, twist the towel.

This exercise improves the mobility of the thoracic spine.

Exercise nine. Remain in a lying position.

1. Bend both legs, spread your arms to the sides.
2. Gradually tilt both knees to the side, twisting your back so that your shoulder blades remain on the floor. At the same time, turn your head in the opposite direction. Feel the stretch in your spine. Hold this position and repeat on the other side.

Here, as in the previous exercise, mobility improves, but in the lumbar spine.

From the previous pose, return to the lying position and complete the gymnastics.

To keep your back muscles toned in everyday life, the specialist recommends watching your posture and keeping your back straight. If you have a sedentary job, try to stand up and stretch your muscles as often as possible.

Christina Trukhan

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Leg extensions to the sides from a lying position

Exercise for the inner thigh, which also affects the abdominal muscles. From a lying position, raise your straight legs up so that they are perpendicular to the body. As you exhale, spread them strictly to the sides, and as you inhale, put them back together, but so that the elastic does not sag. Try to keep your knees straight, do not arch your lower back and spread your legs as wide as possible. To stress your muscles more, use the tightest band possible and pull your feet towards you.

Reps: 25-30. Approaches: 2−3.

What muscles work

With the correct technique for performing swallows, the following are involved:

• Rectus and oblique abdominal muscles.
• Back (lower back, trapezius, diamonds).
• Hands.
• Shoulders.
• Hamstrings and quadriceps.
• Calf.
• Gluteal.

However, some techniques vary the load on different areas of the body. Therefore, which muscles work while maintaining a pose also depends on the version of the exercise.

Glute bridge with hip extension

A life-saving exercise for girls who want to enlarge their butt, but are afraid to pump up their legs. The bridge has a targeted effect on the muscles of the buttocks, improving their shape and size. Lie on your back, place your arms along your body, legs bent, feet on the bed next to your pelvis. From this position, as you exhale, raise your pelvis as high as possible, resting your heels on the bed and squeezing your buttocks. At the top point, spread your knees to the sides, forcefully overcoming the resistance of the elastic band. Then bring them back and lower your pelvis.

Reps: 20. Sets: 3.

Triceps exercise

This is a super exercise that creates a sculpted, toned shape of the arms and gets rid of sagging skin. Bend your legs, sit with your buttocks on your heels and straighten your back. Hold the fitness band in front above your chest with one hand, and bend the other at a right angle, holding the other end of the band. As you exhale, stretch it with effort, straightening your arm at the elbow joint to the end.

Reps: 10-15 (each arm). Approaches: 3.

The coolest fat-burning workout that only takes 30 minutes