A healthy back is a technique that allows you to remove clamps in the lumbar, thoracic and cervical spine, improve flexibility, relieve back pain and prolong the youthfulness of joints.

Healthy back: for body and soul

A healthy back is a set of exercises in which all the muscles of the body are included in the work, with an emphasis on the back. The main difference between this method and other activities is the slow pace of the exercises and deep concentration on inner sensations. This activity allows you to include in the work those muscles that are not involved in normal sports. Keeping the body in balance gives unusual load and sharpens attention to yourself. At the same time, the "Healthy Back" technique is thought out and safe so much that it is used when working with spinal injuries.

These activities are ideal for those who are tired of fast pace life. With pleasant music under the guidance of an experienced teacher, you will master a set of exercises, relax and get distracted from your busy schedule and eternal rush.

Healthy back: a unique recovery method

Each next movement continues the previous one, the end of one exercise is the beginning of the next. Smoothness is important in exercises, it is the key to harmonious transformation.

The uniqueness of the method lies in integrated approach... Exercise affects the entire body at the same time. The slow pace of exercise makes it safe for people of all ages. " Healthy back“Even pregnant women can do it. Gentle and gentle exercise strengthens the muscles of the abdomen, pelvis and back, which is important during the period of gestation. These activities help new mothers regain shape and adjust their weight.

Regular training will help get rid of back pain, strengthen the muscle corset, improve posture, and develop endurance and coordination of movements. These classes complement well the program of the Twine School, allow you to remove the clamps in the back, which helps to master the twine faster.

The spine is the foundation of a healthy body. It is necessary to monitor his condition, since the load on the spine is colossal. Driving, working at the computer and in the office, lifting weights and staying on your feet for a long time are what almost everyone faces. and poor posture creates a lot of problems. A fitness program aimed at correcting and strengthening posture will help to avoid them. After all, it is much easier to prevent a disease than to cure.

Spine gymnastics

The Healthy Back System is one of the mildest types of fitness, aimed at working out the muscles that hold the spine in correct position... Exercises are designed to safely stretch muscles and ligaments: they will improve and restore the mobility of the spine, relieve excessive tension and relax sedentary areas of the back.

Healthy Back is a fitness program designed to restore and prevent spinal diseases. A specially selected set of exercises for the development of mobility and flexibility of the back is recommended for both men and women. Classes are designed for different level preparation, therefore suitable for everyone, regardless of age and physical development... Exercise will help those who want to keep their spine healthy and improve their posture.

The goal of the Healthy Back program

This complex helps to solve several problems:

• form the correct posture;
• work out the deep back muscles;
• relieve tension from the intervertebral segments that causes pain;
• stretch the muscles that cause spinal deformity;
• strengthen the muscular corset of the body;
• work out because they are the support of the spine.

The spine is the core of the body

A healthy back is the key to a successful and healthy life. Half of the diseases and ailments are caused by problems with her. Often, many do not even suspect that feeling unwell, dizziness, fatigue are signs of incipient spinal diseases. essential organ nervous system, is located in the canal of the spine and conducts nerve impulses to the brain. Therefore, it is very important, without waiting for sudden and severe pain, to pay attention to the spine. Here are some signs of incipient problems:

• convulsions;
• sleep problems;
• tiredness and lethargy;
• headache in the occipital region;
• pain in the neck;
• muscle tension;
• aching pain in the back, legs, buttocks;
• morning pain in the thoracic and lumbar spine;
• pain in the stomach;
• deep early wrinkles of the neck and forehead;
• second chin, etc.

The complex "Healthy back" is contraindicated in chronic diseases of the spine, after operations and severe injuries, for those who have intervertebral hernia and serious posture disorders. Before starting training in these cases, you should consult your doctor.

Exercise types

Complex easy exercises not only prevents diseases of the spine, but also helps to cure many of them. Regular exercise will help you forget about back pain. Classes are also suitable for posture correction. What exercises are included in the Healthy Back program? Exercises for the cervical, thoracic, sacral spine. Therefore, the program is tailored to the individual characteristics and needs of each.

"Healthy back" - fitness program. Benefit

Exercises for cervical improve blood flow in the brain and, as a result, reduce the risk of stroke. The peculiarity of exercises is that they are harmless and help to get rid of many ailments: headaches, dizziness, insomnia, memory impairments. Daily stress, as well as stress, over time lead to muscle spasm, which squeezes blood vessels and nerves. It is then that the ailments listed above appear. Healing effect exercises for the neck in that the most deep muscles... The spasm decreases and the neck becomes more relaxed and mobile.

They will help get rid of pain in the interscapular region and in the thoracic region. Sedentary work, as well as improper posture, for example, at a computer or in front of the TV, lead to muscle overstrain and, as a result, to displacement of the discs and vertebrae. This can provoke diseases of the heart, kidneys, lungs. Careful attention to the spine and timely strengthening of the muscles of the thoracic region will reduce the risk of serious diseases.

The sacral region is responsible for the buttocks and pelvic bones. It is important to strengthen the muscles of this section, since diseases associated with the legs, diseases Bladder, sexual dysfunctions - many of these ailments are associated with problems of the sacral spine.

3 essential exercises for a tired back

1. Relaxation. Best pose to relax your back - sit on the floor, buttocks on your heels, stretch your arms in front of you, round your back, lean your forehead against the floor. Accept this position and relax.
2. For the rhomboid muscle. Lie face down on the floor with your forehead against the floor. Spread your arms to the sides at shoulder level. Raise your hands up to the maximum and lower them slowly down.
3. On Lunge, arm relaxed and extended towards the floor. the body is parallel to the floor. Raise and lower your hand.

The effectiveness of the Healthy Back program is confirmed by the reviews of those who have been and continue to train. Constant sensation tensions in the neck, shoulders and upper back from prolonged work at the computer disappear literally after the first lesson. Lower back pain is relieved after the fifth session, and lightness appears. After three months of training, the flexibility of the spine improves so much that, judging by the reviews, many for the first time in their lives can reach the floor with their hands without pain and effort when bending forward.

The spine is a complex biological mechanism through which we can hold the body upright, bend, twist, and move. However, excessive or improper load on vertebral column often contributes to the development of its structural changes: wear and tear of the vertebrae, disc degeneration, contraction or stretching of ligaments, etc. A selection of effective exercise complexes from the MedAboutMe portal will help you get rid of back pain, purchase beautiful posture, strengthen the spine and restore its healthy mobility.

Healthy back, flexible spine

Affordable and effective complex stretching yoga, aimed at eliminating back pain, improving joint mobility and normalizing the functions of the vestibular apparatus. The systematic implementation of such exercises is an ideal opportunity to qualitatively stretch the spine, give it flexibility, normalize metabolic processes and optimize blood circulation. Devoting 15-20 minutes of free time to a useful workout every day, after a week you will be able to evaluate its first positive results!

Pilates Back Health Exercises

This simple yet highly effective set of exercises for the back muscles will be especially useful for beginners, as well as for those who lead a sedentary lifestyle or suffer from postural kyphosis (stoop). By systematically resorting to Pilates training, you will not only strengthen the muscle corset, but also restore flexibility to your body, acquire a graceful posture and forget about the discomfort and pain in the spine forever!

Stick exercises: correcting posture, strengthening the back

To give the spine health and strength, it is not at all necessary to purchase special expensive sports equipment for training. An ordinary wooden stick, a long umbrella, a shower bar, or even a mop may well act as a worthy alternative to the latter! The set of exercises given in the video will serve for you as an effective prevention of osteochondrosis, will allow you to develop flexibility, stretch the spine and straighten your back. Tension and relaxation of various muscle groups during movement will effectively contribute to their strengthening and the correct formation of the muscle corset.

We train back muscles: exercises on fitball

Regular sports activities with a fitball is an opportunity to strengthen muscles, increase flexibility, correct posture and get rid of back pain at almost any age. In addition, exercises with a fitball are actively used in measures for the prevention and treatment of osteochondrosis, hernia. intervertebral discs and a number of other diseases of the spine.

Tip: to make your workouts as comfortable as possible and bring decent results, when buying a fitball, be sure to pay attention to the size of the ball. So, if your height "fits" into a frame of 150-162 cm, it is best to opt for a ball with a diameter of 55 cm. high growth a fitball of 65 cm diameter is optimal.

Strengthening the muscles of the back during pregnancy

As the gestational age of a woman increases, the load on the muscles of the back increases significantly, which may not in the best way affect the condition of the spine and the general well-being of the expectant mother. To avoid such unpleasant " side effects" will help special complex home strengthening exercises back muscles... If you are expecting a baby, exercise useful workouts twice a week - and you will invariably feel in great physical shape!

Exercises lying on your back to restore the lower back: how not to harm yourself?

A visual "video polyclinic" from a practicing sports doctor, a specialist in the field of diseases of the spine Alexandra Bonina. The lesson is devoted to exercises for the lower back in the supine position and provides comprehensive answers to many important questions:

• how to and how not to exercise;
• what you need to focus on during training;
• what should be breathing during exercise physiotherapy exercises;
• what you should know about the peculiarities of doing twisting exercises, etc.

Having "rehearsed" the correct movements together with the instructor and taking into account all of his helpful advice, you will ensure your classes are as effective as possible and reliably protect yourself from any unpleasant mistakes.

In order for the exercises for the spine to please you with high results and not accidentally cause harm to health, adhere to a number of recommendations when performing them:

• Exercise regularly for at least fifteen minutes a day.
• Do not start exercising if you have taken any pain relievers shortly before. Otherwise, you will not be able to properly control your own well-being during exercise.
• Always start your workouts with a warm-up: this will allow you to prepare your muscles for the load and avoid injury to them during basic exercises.
• Make sure your movements are slow and smooth; jerking or twisting the body can cause injury.
• If during training you experience pain or discomfort, temporarily interrupt the training or correct the load and range of motion.

Important! People suffering from diseases of the spine are strongly advised not to start exercising without first obtaining medical advice. Do not practice uncontrolled exercise if you are pregnant or have been diagnosed with cardiovascular disease. In the presence of acute inflammatory processes in the body, exacerbation of a chronic disease or an increase in body temperature, physical exercise strictly contraindicated.

The spine is the foundation of a healthy body. It is necessary to monitor his condition, since the load on the spine is colossal! The Healthy Back System is one of the mildest types of fitness designed to work out the muscles that hold the spine in the correct position. You need to work on your health regularly.

The HEALTHY BACK program assumes the focus of the exercises:

• For the formation of strong and strong muscles of the back corset;
• Learning to evenly distribute the load between different parts of the back;
• Strengthening the abdominal muscles;
• To improve the overall tone of the body through physical activity.

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Prevention of spinal diseases in Trinity Dance

We all know well that our health as a whole depends on the condition of the spine, which is why it is extremely important to monitor it. Dance school Trinity Dance invites everyone to engage in an easy form of fitness that allows you to work out all muscle groups without overloading them. In addition, with regular exercise, your healthy back will reassure you of the effectiveness of this method and return excellent health. You can sign up for classes at any convenient time by visiting one of our studios or by purchasing a subscription directly on the website.

Teachers

Anastasia, Moscow

Stretching and contemporary classes with Tsoi Stas are always held in a positive atmosphere. Stas has incredible energy, you always leave a workout recharged and in good mood:) I like the way the lessons are organized. In 2 hours (stretching + contemporary) we have time to stretch and pump up muscles, work on the dance base, and, of course, learn new choreography. Stas gives interesting versatile choreographies, there is always something to work on and where to grow. I like the approach in training to work for the result, for development, and not just move around after a working day in the office :)

Anna Kotova Moscow

Hi) I've been studying with Polina for a year! And each dance performance is a masterpiece, she seems to be singing with her body) Polina is patient and attentive to her students! Thank her for everything!

Our studio hosts group wellness classes according to the "Healthy Back" fitness program. Posture correction, maintaining and improving the flexibility and mobility of the joints, general health and wellness - all this can be obtained without heroic exertion. The sessions are based on proven techniques and are designed so that you get results regardless of your basic fitness level.

Benefits of the Healthy Back Program

Physical inactivity, stress, prolonged sitting at a computer or desk, improper nutrition, intoxication due to viral diseases - all this leaves its mark on the condition of muscle tissue and ligamentous apparatus. Syndrome can result. chronic fatigue, joint mobility impairment, or muscle pain due to spasm.

The Healthy Back program is an easy-to-use fitness regimen that allows you to:

1. to fill the need for motor load of all muscle groups;

1. restore optimal circulation in the body of blood and lymph;

1. correct the elasticity of muscles and ligaments;

1. improve sensory feedback (tissue sensitivity to external and internal stimuli);

1. optimize the balance of excitation and inhibition processes in the nervous system.

The classes are designed in such a way as to give the desired effect to people of any age. The result is the elimination of stoop, general tone and vigor of the body, increased efficiency and improved efficiency of mental activity (increased attention, memory, acceleration of decision-making processes, etc.). The Healthy Back program activates the body's natural self-regulation mechanisms, slows down the aging process and the formation of age-related pathologies.

For such an increase in the quality of life, you do not need a significant investment of resources - neither time nor material. Our studio is located within walking distance from the metro station, so it is convenient to get to classes from anywhere in the city.

Being healthy and energetic today is a necessary ingredient for success. You can take the first step in this direction right now - sign up for trial lesson to see for yourself the simplicity and comfort of the Healthy Back fitness program. We will definitely contact you to agree on a convenient time in accordance with the occupancy of the groups.