Many factors lead to problems with the spine. Among them are age, excess weight, a sedentary lifestyle, lifting weights, pregnancy and childbirth in women, etc. Thoughts that it would be nice to take care of their health often comes when they start to "shoot" in the back. What to do? Gymnastics will help to strengthen the muscles of the back and abdominal muscles.
Remember that only strong and elastic muscles support the spine in the correct position. The main thing is to do it regularly and without fanaticism: do the exercises every day for at least a few minutes, remembering that your back loves to be treated kindly and tenderly. Only in this case will gymnastics give a positive result.
Perform all exercises in two or three approaches up to 12-15 times. Perform the first exercise ("boat") in the starting position: lying on your stomach. Raise straight, outstretched arms and legs as high as possible. At the same time, the head should look forward. Take a short break (inhale). Lower your arms and legs and, touching the floor, exhaling, quickly lift them up again
Lying on your back, put your feet shoulder-width apart, bending them at the knees. Keep your arms along your body. Without lifting your shoulders off the floor, lift your pelvis up, making a "bridge". Hold this position for a second (inhale) and slowly return to the starting position (exhale).
Lying on your back, do a dumbbell exercise (you can use plastic water bottles). Extend your arms with dumbbells in front of you, then bend them slightly at the elbows and put them behind your head, if possible, touching the floor (inhale). Returning to the starting position, exhale. When performing the exercise, keep your legs shoulder-width apart, bent at the knees.
Stand with your feet parallel to each other, on bent legs. Tilt your back at an angle of up to 90 degrees. Bend your arms with dumbbells or bottles at the elbows at waist level. Straighten your arms down while inhaling. Return them to their starting position as you exhale.