Under the influence of gravity, our body constantly strives to bend, bend, fall, but thanks to the work of the bono muscular system this does not happen. Negative emotions that you want to hide, also provoke the body to bend or "close". This is clearly visible on the twisted thoracic spine and the pelvic tilt back ("pursed tail"). Even a light bag on the shoulder and even more so a backpack or the constant presence of a gadget in the hands disrupts mobility in the spine and thus increases the likelihood of such common diseases in the modern world as hernia, protrusion, changes in bends and back pain of various etiologies. To eliminate them, it is often recommended to “pump” the back. However, in fact, it is necessary to restore the functional distributed movement of the spine in all three planes
One of the best ways to work on improving mobility, flexibility and control is Pilates. This training system is suitable for people regardless of age, gender and physical fitness. Pilates helps to reduce muscle tension, develops coordination, expands the range of available movements, helps keep the body flexible and the joints moving, is also a great way to prepare the body for serious physical exertion, be it running, skiing, exercising or dancing. It is important to remember that it is impossible to strengthen the back without strengthening the abdominal muscles. And the Pilates system takes this into account
You can perform the exercises both at home on the mat and in the hall on special equipment. Feel and be aware of the movements of your body in each exercise, move in a comfortable amplitude for you, and not just copy the “right choreography”. Then the result will not take long
The complex of exercises offered by Olympic'71 Anastasia Pyanova, FC trainer, develops spinal mobility in all planes, improves mobility, flexibility, strengthens back muscles and abdominal muscles, trains the control of the center, promotes stretching of the spine, improves the superficial spasm of the global muscles, reveals the region of the hip joints, relieves tension from the neck and lower back region, trains the mobility and stability of the shoulder blades, opens the shoulders and simply gives freedom and lightness in the whole body
Long Spine Massage Exercise "Long Back Massage
The legs are joined together. The tailbone plunges into the carriage. As you exhale, we twist the pelvis and vertebra behind the vertebra, we raise our feet to the ceiling, continuing to press our legs into the loops and to control the flexion in the spine with abdominal muscles. In the extreme upper position with the support on the shoulder blades, we inhale and exhale gently, vertebra behind the vertebra, starting from the thoracic section, lay our back on the carriage, trying to put the pelvis a little further than it was at the start. Perform 8-10 reps.
Exercise Mermaid "Mermaid
We sit on the simulator chair - one leg on the floor, the second on the weight. The sciatic bones are immersed, with the crown we stretch upward, with our hands stretch out to the sides. The outer edge of the foot of an extended leg plunges into the floor, while inhaling we tilt, immerse the arm with the pedal down, keeping both sides long and arranging the head, neck and shoulders, stretching ourselves to the side with our free hand, returning to the starting position on the exhale
We remain at the lowest point, remove the free hand behind the head. On the exhale, rounding the back, curl up and down, on the inhale open up in the thoracic region, leading the elbow back and up, with the eyes we accompany the elbow. We do 8-10 repetitions and return to the starting position. Repeat on the other side
Exercise Bridging "Shoulder Bridge
We lie down on the arch with paddles, hold the head with our hands and feet and climb to the top of the stairs. On the exhale we twist the pelvis and vertebra behind the vertebra rise up, revealing the hip joints. In the upper position we inhale and exhale, starting from the thoracic section, vertebra behind the vertebra, we go down. Perform 8-10 reps
Exercise Ladder Barrel "Full extension of the position of flexion
We get up on the step from the simulator "Barrel", feet on the width of the hips, knees slightly bent. The tailbone at the base of the arch. We stretch our arms forward, as we exhale, the vertebra behind the vertebra unwind back into the extension, inhale, as we exhale, we lift our head with the vertebrae and push off from the surface of the simulator, twisting forward and down to the Roll down position. We carry out 3-5 times
Swan Swan Exercise
We lay down on the box, put our palms on the bar, stretch our arms. We take a breath and rise up, unbend in the thoracic spine. On the exhale, push off the bar with our hands and smoothly go down, pushing the carriage away from the bar. Run 8-10 reps
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