So strengthen your back muscles
Lift arm and leg
Strengthens the back muscles.
In the quadruped stand (hands under the shoulders, elbows slightly bent, knees under the hips, lower legs parallel to each other) raise the upper body and extend the spine forward and backward. Pull the navel inwards, keep tension and stretch one leg backwards towards the floor while at the same time lifting the counter-arm diagonally forward.
While doing so, rotate the shoulder outwards so that the palm of the hand is slightly up and the thumb is pointing outwards. Keep pelvis and shoulder girdle stable - do not twist. Stay in position for a few breaths. With increasing exercise and stability, the back leg can also be lifted upwards in extension of the back. After that paging. Every 10-15 times.
Upper body bend and stretch
Mobilizes the spine.
The legs are in a wide stance, the knees are bent and are over the feet, the hands are supported on the thighs, the fingers point outwards, the upper body is erect.
Now alternately bend the spine from the vertex to the coccyx while exhaling (cat hump), stretch again when inhaling, or gently overstretch. In doing so, lift the chest forward and lower the shoulders outwards, the head remains in extension of the cervical spine. The knees are bent all the time. 5-10 times each.
Rise chest
Strengthens the shoulder girdle.
When sitting or standing, raise your upper body, lift forearm forward parallel to the floor, palms facing the ceiling, your fingers are spread. Press elbow firmly against the body. Pull the belly button inwards and keep the lower back stable - do not dodge into the hollow spine.
While breathing out, bring your forearms out and pull your shoulder blades down and toward your spine. Continue to press your elbows as close to your upper body as you can and pull your shoulders away from your ears. The head is upright, the view straight. When inhaling slowly back to the starting position. 10-15 times.
