Healthy back fitness program contraindications. Effective exercises for a healthy back: six workout videos

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.

Fitness program " healthy back» is a set of exercises based on the principles of Pilates, exercise therapy and yoga. This type of exercise is healthy and has a beneficial effect on the spine, joints and muscles of the body. Classes are designed for different levels of 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

Improving gymnastics "Healthy back" safe for people of all levels physical training and any age weight class because it does not require special skills. Regular attendance at classes will help reduce daily stress on the back, get rid of headaches and lumbar pain, insomnia, etc.

Purpose of exercises "Healthy back"

The main goal of the exercises is to improve the spine, increase the elasticity of the ligaments and joint mobility, and have a beneficial effect on general state organism.

When the cervical spine is involved in the exercises, the blood supply to the brain improves, which also reduces the risk of a phenomenon such as a stroke.

Sedentary lifestyle, stress, daily stress, driving a car and many others. - all this accumulates and leads to muscle spasm, compression of nerves and blood vessels. Hence, the occurrence of many troubles and ailments is likely, such as sleep problems, fatigue, cramps, pain in cervical region or occipital region, excessive muscle tension, back pain and lumbar etc.

Often, the occurrence of pain and ailments is not associated with back problems and they do not suspect that fatigue, dizziness, and poor health are the symptoms of spinal diseases. Therefore, it is very important to pay attention to such body signals and respond in time.

The healing effect of the "Healthy Back" program lies in the fact that in the process of training even the most deep muscles, there is their relaxation, an increase in joint mobility, and an improvement in well-being.

A healthy back is an indispensable guarantee of an active and successful life!

Venue for "Healthy Back" classes:

Fitness club "RE:fit" at the address: Lyubertsy, st. March 8, d.59 - conductsUlyanova Zhanna, Evgeniya.

Fitness club "RE:fit" at the address: Lyubertsy, st. Initiative, 13 - conducted by Marina.

The spine is the basis 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. Classes are designed for different levels of 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 workouts help to 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

Cervical exercises 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. The therapeutic effect of exercises for the neck is that the deepest muscles are being worked out. 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 muscles thoracic reduce the risk of serious illness.

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 sacral department 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 of tension in the neck, shoulders and upper back from long work at the computer are 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, many for the first time in their lives can reach the floor with their hands without pain and effort when bending forward.

Group training "Healthy back" is

The main support of our body, its condition directly affects the health of our internal organs. Many fitness enthusiasts, focusing mainly on the desire to lose weight or gain muscle mass, do not pay due attention to the health of the spine, although, as a rule, they already come to classes with a whole bunch of back diseases. Such people are contraindicated in lifting heavy weight, jumping and many other exercises. And it is for such people that the “Healthy Back” direction is taught in our studio.

Back health is almost in the first place. Feeling tired, uncomfortable, back pain - all these are common symptoms. The reason is a sedentary lifestyle, sedentary work, stress, trauma and much more. Such a lifestyle, unfortunately, leaves its imprints ... Scoliosis, kyphosis, lordosis and protrusions are the consequences of weakening the muscles of our spine. We will try our best to improve your well-being.

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

Healthy back: for body and soul

A healthy back is a set of exercises, during 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 classes is the slow pace of exercises and a deep concentration on internal sensations. This exercise allows you to include in the work those muscles that are not involved in normal sports. Keeping the body in balance gives an unusual load and sharpens attention to oneself. At the same time, the "Healthy Back" technique is so thought out and safe that it is used when working with spinal injuries.

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

Healthy back: a unique method of recovery

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

The uniqueness of the method lies in the integrated approach. Exercise affects the entire body at the same time. slow pace exercise makes them safe for people of all ages. "Healthy back" can be practiced even by pregnant women. Soft and smooth exercises strengthen the muscles of the abdomen, pelvis and back, which is important during the period of bearing a baby. These classes help young mothers get back in shape and adjust their weight.

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