Our studio hosts group wellness classes according to the fitness program healthy back". Correction of posture, preservation and improvement of flexibility and mobility of joints, general health and good health - all this can be obtained without heroic exertion. Classes are based on proven techniques and designed to give you results regardless of your basic fitness level.

Benefits of the Healthy Back Program

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

The Healthy Back program is an easy 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 ligamentous apparatus;

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

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

Classes are designed in such a way as to give the necessary 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, accelerated decision-making processes, etc.). The Healthy Back program activates the body's natural mechanisms of self-regulation, 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 temporary 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 in our time is a necessary component of success. You can take the first step in this direction right now - sign up for a 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.

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

Gymnastics for the spine

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

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

The goal of the "Healthy Back" program

This complex helps to solve several problems:

• form the correct posture;
• work out the deep spinal muscles;
• remove tension from the intervertebral segments that causes pain;
• stretch the muscles that cause deformation of the spine;
• 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 success and healthy life. Half of the diseases and ailments are caused by problems with it. Often, many do not even suspect that poor health, dizziness, fatigue are signs of incipient diseases of the spine. the most important body nervous system, is located in the spinal canal 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 starting problems:

• convulsions;
• sleep problems;
• fatigue and lethargy;
• headache in the occipital region;
• pain in the neck;
• muscle tension;
• aching pain in the back, legs, buttocks;
• morning pain in the chest and lumbar;
• pain "under the spoon";
• deep early wrinkles of the neck and forehead;
• double chin, etc.

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

Types of exercises

Complex simple 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 the exercises is that they are harmless and help to get rid of many ailments: headaches, dizziness, insomnia, memory impairment. Daily stress, as well as stress, eventually leads to muscle spasm, which compresses blood vessels and nerves. That's when the ailments listed above appear. Therapeutic 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 an incorrect posture, for example, at a computer or in front of a TV, lead to muscle strain and, as a result, to displacement of discs and vertebrae. This can provoke diseases of the heart, kidneys, lungs. Attentive attitude 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 department, as diseases associated with the legs, diseases Bladder, sexual disorders - many of these ailments are associated with problems of the sacral spine.

3 essential exercises for a tired back

1. For relaxation. Best Pose to relax your back - sit on the floor, buttocks on your heels, stretch your arms in front of you, your back is round, lean your forehead against the floor. Take this position and relax.
2. For the rhomboid muscle. Lie on the floor face down, rest your forehead on the floor. Spread your arms out to the sides at shoulder level. Raise your arms up to the maximum and lower slowly down.
3. On the Lunge, the arm is relaxed and extended towards the floor. 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 training and continue to train. Constant feeling tension in the neck, shoulders and upper back from prolonged work at the computer disappears literally after the first lesson. The pain in the lower back decreases 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, for the first time in their lives, many can reach the floor with their hands without pain and effort when bending forward.

The Healthy Back program is designed for men and women of all ages with a variety of back and body problems.

Indications:

• scoliosis,
• osteochondrosis,
• back pain in drivers
• back and neck pain in office workers,
• back correction after childbirth,
• correction of pain from intervertebral hernias,
• gout "bones on the legs",
• flat feet,
• Scheuermann-Mau disease (hump on the neck),
• obesity,
• headaches,
• sleep disorders.

• office workers,
• aged people,
• young mothers,
• drivers, and anyone with a sedentary lifestyle.

How does the Healthy Back program work?

The comprehensive program "Healthy back" consists of two stages:

First step - corrective massage. During the 1st appointment, from a soft massage you will receive relaxation and a charge of vivacity. During the subsequent ones - a noticeable change in posture and a feeling of flight, getting rid of pain and overstrain.

Second phase - corrective gymnastics. Special exercises will help strengthen the muscular corset around the spine and restore the flexibility of the joints. Exercises are selected by the instructor in each case individually, depending on the state of health and taking into account all the contraindications of the client. The total time of one session is 90 minutes. (corrective massage - 30 min, gymnastics - 60 min.) The duration of the course depends on the initial condition of the client and can vary from one to several months.

Massage and proper movement heals!

Corrective massage and gymnastics will help correct posture, reduce or get rid of back pain, improve health, normalize sleep, forget about systematic headaches, and restore joint and spine mobility. Classes will help you increase the mobility of the feet, correct the "bones" on the feet or get rid of them without surgery.

Benefits of the Healthy Back Program

The technique is unique! IN short time You will see the result. Already after the first lesson you will feel lightness in movements and improvement general condition organism. The Healthy Back program is suitable for older people. Classes are individual: no embarrassment and discomfort! All exercises are performed under the supervision of a caring instructor.

It is an individual approach that allows you to improve your health in a short time. Treat yourself to the joy of movement and good spirits.

The next session is FREE!

Sign up for a class right now! +7 495 620 3620

The spine is a complex biological mechanism, thanks to which we can keep the body upright, bend, turn and move. However, excessive or improper stress on spinal column often contributes to the development of its structural changes: wear of the vertebrae, disc degeneration, contraction or stretching of the ligaments, etc. A selection of effective sets of exercises from the MedAboutMe portal will help you get rid of back pain, gain good 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. Daily devoting 15-20 minutes of free time to useful training, after a week you will be able to evaluate its first positive results!

Pilates exercises for back health

This simple but highly effective set of exercises for the muscles of the back will be especially useful for beginners, as well as for those who lead a sedentary lifestyle or suffer from postural kyphosis (slouching). 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 discomfort and pain in the spine forever!

Stick exercises: correct your posture, strengthen your back

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

We train the muscles of the back: exercises on the 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 involved in the prevention and treatment of osteochondrosis, hernia. intervertebral discs and a number of other diseases of the spine.

Tip: to make training as convenient as possible for you and bring decent results, when buying a fitball, be sure to pay attention to the size of the ball. So, if your height "fits" within the framework of 150-162 cm, it is best to opt for a ball with a diameter of 55 cm. tall fitball 65 cm in diameter is best suited.

Strengthening back muscles during pregnancy

As the duration of pregnancy increases, the load on the back muscles increases significantly, which can not be the best way to affect the condition of the spine and the general well-being of the expectant mother. Avoid such unpleasant side effects" will help special complex home strengthening exercises spinal muscles. If you are expecting a baby, do useful workouts twice a week - and you will always feel in great physical shape!

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

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

• how to and how not to exercise;
• what should be emphasized during training;
• what should be the breathing in the process of exercising physical therapy;
• what you should know about the peculiarities of performing twisting exercises, etc.

Having “rehearsed” the correct movements together with the instructor and taking into account all of his useful advice, you will ensure maximum efficiency in your classes and reliably protect yourself from any unpleasant mistakes.

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

• Exercise regularly, giving them at least fifteen minutes a day.
• Do not start exercising if you have recently taken any painkillers. Otherwise, you will not be able to properly control your own well-being during classes.
• Always start your workouts with a warm-up: this will allow you to prepare your muscles for stress and avoid injury during the main exercises.
• Make sure that your movements are slow and smooth; sharp jerks and turns of the body can cause injury.
• If during the training you experience pain or discomfort, temporarily interrupt classes or adjust the load and range of motion.

Important! People suffering from diseases of the spine are categorically not recommended to start training without prior medical advice. Do not practice uncontrolled activities if you are pregnant or have been diagnosed with cardiovascular pathology. In the presence of acute inflammatory processes in the body, exacerbation of a chronic disease or an increase in body temperature, exercise strictly contraindicated.

The spine is the backbone of a healthy body. It is necessary to monitor his condition, since the load on the spine is enormous! The "Healthy Back" system is one of the softest varieties of fitness aimed at working out the muscles that hold the spine in the correct position. You need to work on your health regularly.

The HEALTHY BACK program suggests the direction of the exercises:

• On the formation of strong and strong muscles of the spinal corset;
• To teach to evenly distribute the load between different parts of the back;
• To strengthen 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 very well that our overall health depends on the condition of the spine, which is why it is extremely important to monitor it. Dance school Trinity Dance offers everyone who wants to do an easy form of fitness that allows you to work out all muscle groups without overloading them. In addition, with regular attendance at classes, your healthy back will convince you of the effectiveness of this method and return you to 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 contempo classes with Choi Stas are always held in a positive atmosphere. Stas has incredible energy, you always come out of training recharged and in good mood:) I like the way the lessons are structured. In 2 hours (stretching + contempo) we manage to stretch well, pump up muscles, work on the dance base, and, of course, learn new choreography. Stas gives interesting versatile choreography, 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 after a working day in the office :)

Anna Kotova, Moscow

Hello) I have been studying with Polina for a year! And each dance performance is a masterpiece, she seems to sing with her body) Polina is patient and attentive to her students! Thank her for everything!