We develop the muscles responsible for the optimal condition of the spine
Last reviewed: 19.10.2021
All iLive content is medically reviewed or fact checked to ensure as much factual accuracy as possible.
We have strict sourcing guidelines and only link to reputable media sites, academic research institutions and, whenever possible, medically peer reviewed studies. Note that the numbers in parentheses ([1], [2], etc.) are clickable links to these studies.
If you feel that any of our content is inaccurate, out-of-date, or otherwise questionable, please select it and press Ctrl + Enter.
Exercises for the prevention of degenerative arthritis in the spine: First, lifting heavy objects, squat, and do not bend at the waist. In addition, we recommend strengthening the abdominal and spinal muscles. This helps to relieve the strain on your spine and is a key factor for the prevention of arthritis.
Below are 5 exercises that in the complex, develop all the muscles that provide a good condition of the spine. For maximum results, we recommend that you follow one approach of each exercise 2 times a day (1 time in the morning and 1 time in the evening).
Twisting in three positions (abdominal muscles)
Lie on your back, legs bent at the knees, feet on the floor, hands near the eyes (if you put them behind your head, it can harm your neck). Raise the torso 10-15 degrees from the floor, come off to account 1 and repeat, lifting the torso at an angle of 30 degrees (about 2/3 of the way from the floor), and then in full sed. Do 30-50 repetitions.
Swimming movements of the hands (lower back)
Lie on your back, legs bent at the knees, feet on the floor. Tear off the blades as high as possible from the floor. In the upper position, perform reverse movements with your hands in turn (as when swimming on the back), allowing the torso to bend over the hand. Do movement for 45 seconds, changing hands.
Exercises "bicycle" (abdominal muscles)
Lie on your back, your legs are bent 90 degrees, your hands touch the temples. Slowly tear off the scapula from the floor and foot the bicycle, while alternately touching the left elbow of the right knee and the right elbow of the left knee. Perform 20-30 repetitions with each elbow.
Exercise "superman" (lower back)
Lie on your stomach, arms outstretched in front of your head. At the same time tear your arms, shoulders, chest and legs from the floor as high as possible. Lock for 5-10 seconds; then go down and repeat. Perform 20-30 repetitions.
Extensions for the legs (abdominal muscles)
Lie on your back, your hands at your temples, feet on the floor. Perform twisting, while simultaneously bring your knees to your chest; then lower your torso and straighten your legs, keep them 5-8 cm from the floor at the expense of 5. Go back to the starting position and repeat. Perform 20-30 repetitions.