With emotional stress, when the child is very agitated, excited, or, conversely, depressed, excessive tension occurs in certain muscle groups. Children on their own cannot get rid of this tension, they begin to get nervous, which leads to tension of new muscle groups. In order for it to be able to control or, it is necessary to teach children to relax their muscles. Emotional tension weakens or disappears completely when the muscles are not completely relaxed. Children need to be taught to feel muscle tension, change the degree of their tension and completely release it by relaxing certain muscle groups.
Exercises to develop relaxation skills in primary school children can be like this. They can be done in any lesson for three to five minutes during rest.
"Fire - ice"
Target: removal of muscle clamps.
The exercise involves alternating tension and relaxation of the whole body. Participants perform the exercise while standing in a circle. At the command of the presenter "Fire", the participants begin intensive body movements. The smoothness and degree of intensity of movements are chosen by each participant at random. At the command "Ice", the participants freeze in a pose in which the team caught them, straining the whole body to the limit. The presenter alternates both commands several times, arbitrarily changing the execution time of one and the other.
"Remove the clamp"
Target: removal of muscle clamps.
Group members sit on chairs in a circle. At a sign from the leader, everyone changes from a comfortable position to an uncomfortable one (for example: press the chin to the collarbone; touch the back leg of the chair with your fingers; look around without turning your shoulders and torso; get a pencil lying on the floor far from the chair, etc.). In this case, local tension or clamping should occur in certain muscles. Participants should freeze in this position for a few seconds, a minute, try to pinpoint the area of tension and focus their attention on it. After that, remove the clamp by force of will. The exercise ends with a discussion of the following questions:
* Who has difficulty removing the clamps?
* How did you overcome these difficulties?
Each participant shares their experience with everyone else.
"The center of gravity"
Target: removal of muscle clamps.
The exercise is performed by all participants. The facilitator suggests: “Try to determine where the person's center of gravity is. Move around, sit down, stand up. Find the cat's center of gravity (i.e. move like a cat). Where is the monkey's center of gravity? Rooster? Fishes? Performing movements and actions characteristic of these animals, try all this for yourself. "
"Listen to your body"
Target: relaxation.
All participants, except for the presenter, sit on chairs, the presenter is located in front of everyone. Participants close their eyes and listen carefully to the presenter. The presenter, at intervals of 10-15 seconds, calls out some part of the body (for example: left hand, little finger of the right hand, left foot, stomach, etc.). Participants concentrate all their attention on those parts of the body that are named by the leader. They try to clearly feel, feel these parts of the body internally. After the group has concentrated on the outer parts of the body, the leader moves on to the internal organs. The facilitator can name the tongue, liver, throat, stomach, etc., but avoids focusing on the heart. Participants focus on these areas. In conclusion, at a sign from the leader, the whole group opens their eyes. If desired, participants can share their feelings.
"Growing up"
Target: removal of muscle clamps.
Participants in a circle. Starting position - squatting: bend your head to your knees, clasping them with your hands. The host invites you to imagine: “You are a small sprout that has just emerged from the ground. You grow, gradually straightening, opening and rushing upward. I will help you grow to the count of five. "
After completing the exercises, the participants discuss them according to this pattern.
* Are the sensations in the body during inhalation different from sensations during exhalation?
* How are these differences realized?
* Was it easy to complete the tasks?
* What difficulties did you encounter?
* Have you discovered something new for yourself in your body?
As a rule, people do not verbalize their feelings and sensations, make sure that the group members from the very beginning get used to asking themselves questions about the new sensations they are experiencing, and made it a habit to answer these questions aloud. It does not matter in what form it will take place: in the form of a judgment, association or image. When sensations are put into words, they take on concrete form and become meaningful experiences.
Consciousness will be reluctant to succumb to changes, trying in every possible way to preserve the experience. It takes willpower and a lot of desire to change established habits. Awareness of new sensations characterizes a higher level of consciousness.
Relaxation of the muscles of the shoulder girdle.
"We drop our hands."
Children raise their arms to the sides and lean forward slightly. At the suggestion of the presenter, I relieve tension in the shoulders and let my arms fall down. Hanging, the arms swing slightly passively until they stop. The exercise is repeated. Hands should not be shaken after falling. You can tell the children the image - the hands hang like strings.
"Shaking the brushes."
Starting position - the arms are bent at the elbows, the hands hang passively. With a quick and continuous movement of the forearm, shake the hands like rags.
"Shaking the water off our fingers."
Starting position - the arms are bent with the palm down, the hands hang down. With the movement of the forearm, we drop the hands down several times. Before exercising, it is useful to invite children to clench their hands tightly in their fists so that the difference in the tense and relaxed state of the muscles is more clearly felt.
"Raise and lower your shoulders."
Children raise their shoulders as high as possible, then freely lower them to a normal position (throw their shoulders down).
"Hard and soft hands."
Hands are raised to the sides. Children straighten all the joints of the arms to the limit (relieve tension by letting the shoulders drop) and tighten all the muscles from the shoulder to the ends of the fingers. Then, without lowering your hands, relieve the tension,
letting the shoulders drop, and the elbows, hands and fingers are slightly passively bent. Hands, as it were, rest on a soft pillow.
"Mill".
Children describe large circles with their hands, making swinging movements forward and upward. After a vigorous push, the arms and shoulders are released from all tension, take off freely, make a circle and passively serve. The movements are performed several times in a row at a fairly fast pace. It is necessary to ensure that children do not have clamps in their shoulders, in which the correct circular movement is disturbed in the hands.
Relaxation and tension of the core muscles
"We drop our hands."
Children raise their arms to the sides and relieve tension from the muscles of the back, neck and shoulders. The body, head and arms fall forward, the knees bend slightly. Then the children straighten up, successively unbending in the hip, lumbar and shoulder girdles, and take the starting position.
"Wooden and rag dolls"
Movement helps to be aware of the tense and relaxed state of the muscles in the body. Depicting wooden dolls, children strain the muscles of the legs, body, arms slightly set aside to the side and make cutting rotations of the whole body, keeping the neck, arms, and shoulders motionless. The feet are firmly and motionless on the floor.
Mimicking rag dolls, they relieve excessive tension in the shoulders and body, the arms hang passively. In this position, children with a quick, short push turn their bodies to the right and to the left. In this case, the arms fly up and hang around the body.
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It is worth not getting enough sleep - that's all. People seem terribly nasty, jobs don't work, and the future looks ugly. Stress, physical inactivity, hours spent driving or at the computer make the back muscles stiff and prevent you from really relaxing before bed. Therefore, we first toss and turn in bed for a long time, and then sleep in a shallow and restless sleep.
site has collected some simple and effective back relaxation techniques that will help you quickly fall asleep and get a good night's sleep. They can be done right on the bed and are suitable for people of all fitness levels.
1. Wind release pose
Pineapple, or wind release pose, relieves tension from the entire spine, especially the lower back and hips in just a minute. Plus, this yoga pose regulates bowel movements (as the name suggests) and is therefore good to do in the morning as well.
How to do:
- Sit on your back and relax.
- Bend your knees.
- As you inhale, stretch your arms forward and grab your knees.
- As you exhale, hug your knees, pressing them to your stomach.
- Breathe deeply, concentrating on your diaphragm. On inhalation, the legs move away from the body, and on exhalation they approach it. Hold this position for 8-10 breaths - about 1 minute.
2. Feet on the wall
This pose rests the legs and back, opens the chest and allows oxygenation of the lungs before bed.
How to do:
- Place a folded pillow against the wall or head of the bed.
- Lie on it, press your buttocks against the wall or the head of the bed, and lift your legs up against the wall.
- Spread your arms out to the sides and try to open your chest. Relax and breathe calmly. Keep the pose 1-2 minutes, then lower your legs.
3. Wave exercises for the deep muscles of the spine
Wave gymnastics allows you to achieve even greater back relaxation - it "gets" to the deep muscles of the spine, located under the surface layers. The exercise consists of two steps:
Step # 1:
- Lie on your back and place small rolls of towels under your lower back and neck.
- Swing your feet from side to side - as relaxed as possible, without straining. And at the same time shake your head from side to side without straining your neck and back. Movement can be directed in one direction or in opposite directions - whichever is more convenient for you.
- Try to completely relax and feel the wave of vibrations along your entire spine. Do the exercise for 1 minute.
Step # 2:
- Lie on your stomach, put a pillow or towel under your forehead, stretch your arms along your torso, and rest your toes on the bed.
- Swing your feet from side to side and try to feel how the wave is transmitted to the entire relaxed body. Make movements 1 minute.
4. Savasana
If you do this exercise correctly before bedtime, then immersion in the kingdom of Morpheus will not be difficult.
How to do:
- Lie on your back with your legs slightly spread and your hands palms up. Place a folded towel or the edge of a pillow under your head and neck.
- Relax your body gradually from the bottom up, starting with your toes and ending with the crown of your head. Take 20 breaths, gradually lengthening the inhales and exhales, and then stop controlling the breath - breathe as you want. Watch your thoughts float, but don't cling to them.
- Gradually, you will feel how the outside world seems to float away from you, and the whole body is as relaxed as possible. It's time to cover yourself with a blanket and go to bed.
One of the most common psychotherapy methods today is muscle relaxation.
Its action is aimed at reducing the level of stress on the body, which directly depends on the dysfunction of the neuromuscular system.
A person should be able to distinguish between tension and relaxation, as well as be able to manage them. You can learn this at any time.
As a result of complete relaxation, it is possible to master a universal remedy that can cope with almost all diseases of the nervous system caused by constant stress. It is possible to cure insomnia, hypertension, headaches, persistent feelings of anxiety, and prevent the development of a number of other diseases.
Effective Muscle Relaxation: The Progressive Neuromuscular Relaxation Method
To begin with, the patient should visit a doctor and consult with him. It will help to identify any contraindications for carrying out this kind of procedure. Abnormalities such as neurological disorders, insufficient training or damage to muscles, and pathology of bone tissue are possible.
The place for exercise should be comfortable, quiet and dark, which will allow you to completely relax and concentrate on the processes taking place in the body. Nothing should hinder the movement of a person.
It is best to wear loose clothing and do the exercises without shoes or accessories such as glasses. The patient's body must have a stable support (this does not apply to the neck and head area) so that he cannot fall asleep during the session.
Each person must recognize the difference between spontaneously occurring muscle spasms and directed muscle tension.
- In the first case, pain occurs in the joints and ligaments, accompanied by unpleasant spontaneous muscle tremors. Their excessive stress leads to this state.
- In the second case, in the strained muscle, there is only a slightly unpleasant feeling of compression, nothing more.
During the exercise, the patient should never hold his breath. It should be normal or consist in the implementation of an inhalation at the time of muscle tension and exhalation at the time of their relaxation.
First of all, attention should be paid to the muscles of the lower body, and lastly to the area of the face. Repeated tension of the musculature of the organs is unacceptable.
Even before the beginning of the relaxation session, you should give yourself a clear direction for the consistent relaxation of each muscle in your body. This will allow you to achieve the most effective result.
How to achieve total body relaxation
Lean back a little and get into a comfortable position. Get rid of clothing, shoes, and accessories that hold you back. Close your eyes. Concentrate on your breathing, it should be correct and calm. Feel the lungs fill with air as you pause for 30 seconds while inhaling.
Let's consider relaxation of the body, or rather, each of its parts separately.
- Rib cage
Take a deep breath, hold your breath, relax and exhale. Try to empty your lungs completely and resume your normal breathing pattern. On inhalation, some tension should appear in the chest area, on exhalation - complete relaxation of the muscles. Repeat the exercise several times in a row, resting for 5-10 seconds.
- Feet and shins
Both feet should be in contact with the floor with their entire surface. Stand on your toes, stay in this position for a while and relax. You should descend on your heels smoothly, without making any sudden movements. If there is a slight tension in the posterior part of the calf muscles, then the exercise is performed correctly. While relaxing, you may experience a slight tingling sensation and a surge of warmth.
To strengthen the opposite muscle group, you should stand on your heels, while lifting your socks as high as possible. A few seconds of tension and relaxation again. After these actions, a feeling of heaviness should appear in the lower parts of the legs. After each exercise, take a break of 20 seconds.
- Hips and abdomen
Straighten your legs, lift them up and stay in this position. At the same time, the calves should be relaxed. After a while, gently lower your feet to the floor. In this case, the muscles of the thighs should feel some tension.
- Hands
Clench both hands into fists, hold them in this state and relax. This exercise is well suited for those who write or type a lot and often. You can spread your fingers in different directions, hold them in this state and also relax. A warm sensation or a slight tingling sensation should appear in the area of the hands and forearms. Between exercises, you should pause for 20 seconds.
- Face
Smile as broadly as possible, linger in that state, and relax. Do the same with pursed lips. Pay attention to your eyes. Close them tightly, raise your eyebrows, then relax. Pause between exercises 15 seconds.
Thus, it is achieved complete relaxation of the body .
When muscle relaxation has been achieved, you can move on to the wakefulness stage. Count from 1 to 10, focusing on yourself and the world around you. Open your eyes and feel invigorated, energized and refreshed.
Relaxation, relaxation exercises – deep muscle relaxation, accompanied by the release of mental stress. Systemic work allows the child's body to release excess stress and restore balance, thereby preserving mental health.
Exercises to relax the muscles of the face:
"Mischievous cheeks".
Take in air, puffing out your cheeks strongly. Hold your breath, slowly exhale the air, as if blowing out a candle. Relax your cheeks. Then close your lips with a tube, inhale the air, drawing it in. At the same time, the cheeks are drawn in. Then relax your cheeks and lips.
"Mouth with a lock."
Purse your lips so that they are completely invisible. Close your mouth on the "lock", tightly compressing your lips. Then relax them:
I have my secret, I won't tell you, no (purse your lips).
Oh, how difficult it is to resist without telling anything (4–5 s).
All the same, I will relax my lips, and I will keep the secret for myself.
"The spiteful woman has calmed down."
Tighten your jaw by stretching your lips and exposing your teeth. Growling with all his might. Then take a few deep breaths, stretch, smile and, with your mouth wide open, yawn:
And when I'm very angry, I strain, but I hold on.
I squeeze my jaw tightly and scare everyone with a growl (growl).
So that the anger flew away and the whole body relaxed,
Take a deep breath, stretch, smile
Maybe even yawn (open your mouth wide, yawn).
Neck muscle relaxation exercises:
"Curious Barabara".
Starting position: standing, feet shoulder-width apart, arms down, head straight. Turn your head as far as possible to the left, then to the right. Inhale, exhale. The movement is repeated 2 times in each direction. Then return to the starting position, relax the muscles:
Curious Varvara looks to the left, looks to the right.
And then again forward - there will be a little rest.
Raise your head up, look at the ceiling as long as possible. Then return to the starting position, relax the muscles:
And Varvara looks up the longest and the farthest!
Comes back - relaxation is pleasant!
Slowly lower your head down, press your chin to your chest. Then return to the starting position, relax the muscles:
Now let's look down - the neck muscles have tensed!
We come back - relaxation is pleasant!
Exercises to relax the muscles of the arms:
"Lemon".
Put your hands down and imagine that there is a lemon in your right hand, from which you need to squeeze juice. Slowly clench your right hand into a fist as much as possible. Feel how the right hand is tense. Then drop the "lemon" and relax your hand:
I'll take a lemon in my palm.
I feel that it is round.
I squeeze it slightly -
I squeeze lemon juice.
It's all right, the juice is ready.
I throw the lemon, relax my hand.
Perform the same exercise with your left hand.
"Pair"(alternating movement with tension and relaxation of the arms).
Standing opposite each other and touching the partner's outstretched palms, straighten your right arm with tension, thereby bending the partner's left arm at the elbow. At the same time, the left arm is bent at the elbow, and the partner's arm is straightened.
"Vibration".
What a wonderful day today!
We will drive away melancholy and laziness.
They shook my hands.
Here we are healthy and cheerful.
Exercises to relax the leg muscles:
"Deck".
Imagine yourself on a ship. Shakes. In order not to fall, you need to spread your legs wider and press them to the floor. Clasp your hands behind your back. The deck swung - transfer the body weight to the right leg, press it to the floor (the right leg is tense, the left is relaxed, slightly bent at the knee, the toe touches the floor). Straighten up. Relax your leg. Swung in the other direction - to press the left leg to the floor. Straighten up! Inhale, exhale!
The deck began to swing! Press your foot to the deck!
Press the leg tighter, and relax the other.
“Horses”.
Our legs flashed, We will gallop along the path.
But be careful, what do you do, do not forget!
"Elephant".
Put your feet firmly, then imagine yourself as an elephant. Slowly transfer the body weight to one leg, and raise the other high and lower it to the floor with a “crash”. Move around the room, alternately raising each leg and lowering it with a blow of the foot on the floor. Say "Wow!" As you exhale.
Relaxation exercises for the whole body:
"Snow Woman".
Children imagine that each of them is a snow woman. Huge, beautiful, molded from snow. She has a head, a torso, two arms sticking out to the sides, and she stands on strong legs. Beautiful morning, the sun is shining. Here it begins to bake, and the snow woman begins to melt. Further, the children depict how the snow woman melts. First the head melts, then one hand, the other. Gradually, little by little, the torso begins to melt. The snow woman turns into a puddle that spreads over the ground.
"Birds".
Children imagine that they are little birds. They fly through the fragrant summer forest, inhale its aromas and admire its beauty. So they sat down on a beautiful wildflower and breathed in its light scent, and now they flew to the tallest linden tree, sat on its top and felt the sweet scent of a blossoming tree. But a warm summer breeze blew, and the birds, along with its gust, rushed to the murmuring forest stream. Sitting on the edge of the stream, they cleaned their feathers with their beak, drank clean, cool water, splashed and again rose upward. And now we will land in the most comfortable nest in a forest clearing.
"Bell".
Children lie on their backs. They close their eyes and rest to the sound of the lullaby "Fluffy Clouds". “Awakening” occurs to the sound of a bell.
“Summer Day”.
Children lie on their backs, relaxing all muscles and closing their eyes. Relaxation takes place to the sound of calm music:
I'm lying in the sun,
But I don’t look at the sun.
We close our eyes, our eyes are resting.
The sun strokes our faces
Let us dream a good dream.
Suddenly we hear: bom-bom-bom!
The thunder came out for a walk.
Thunder rumbles like a drum.
"Slow motion".
Children sit closer to the edge of the chair, lean on the back, put their hands freely on their knees, spread their legs slightly, close their eyes and sit quietly for a while, listening to slow, quiet music:
Everyone can dance, jump, run, paint.
But not everyone knows how to relax and rest so far.
We have such a game - very easy, simple.
Movement slows down, tension disappears.
And it becomes clear - relaxation is pleasant!
"Silence".
Hush, hush, silence!
You can't talk!
We are tired - we need to sleep - we will lie quietly on the bed
And we will sleep quietly.
In these exercises there is an element of the game, so they are in Children like the performance very much.
By learning how to relax, every child gets what they previously lacked. This applies equally to any mental processes: cognitive, emotional or volitional. In the process of relaxation, the body redistributes energy in the best possible way and tries to bring the body to balance and harmony.
Relaxed, agitated, restless children gradually become more balanced, attentive and patient. Children who are inhibited, constrained, lethargic and timid gain confidence, vigor, freedom in expressing their feelings and thoughts
This set of back exercises is very useful if you experience constant tension in the lower back, heaviness in the back, etc. Performing the complex, you will learn to relax and stretch your back muscles, perform a pleasant and useful self-massage of the back, notice improved posture and relief in the back.
It's no secret that most normal people experience some kind of back problem: pain, tension, discomfort, heaviness. All these are the consequences of low mobility or one-sided strength training, not a completely harmonious lifestyle and psychological problems. Of course, such problems are often the result of traumas and microtraumas received in youth or adulthood. Negative age-related changes are also not excluded.
Together, these factors are felt by us as troubles in the back, preventing us from enjoying life, weakening our immunity, reducing the sensitivity of our senses, weakening the brain. Our set of back exercises will help you cope with these troubles.
Why is it so important to be able to relax your back muscles?
First, these muscles are constantly tense, because by nature they are designed to keep our spine upright. And not just vertically, but with the preservation of natural bends. And, as you know, muscles become stronger not when they are tense, but during periods of deep (namely deep) relaxation.
Secondly, while working on flexibility, we cannot get decent results in many key exercises if we have a weak or over-tense back. The muscles of the buttocks and biceps of the thighs (the back of the thighs) cannot be fully stretched with any set of exercises if the muscles of the back are weak or if the mobility in the lower back is limited due to their overstrain.
Thirdly, it is known that when muscles are relaxed, blood flow in them is significantly improved. This means that all organs and tissues, as well as the muscles themselves, will receive much more nutrients and oxygen, and quickly get rid of waste, which, with delayed excretion, can accumulate in the form of salts, mucus, and deposits.
Fourthly, relaxed and strong back muscles will provide you with the correct, beautiful posture. I don’t need to say how important this is for overall health and appearance.
In this set of exercises I will show you some simple and effective exercises for relaxation, self-massage and stretching of the back muscles.
A set of exercises for the back, instruction
There are only two options for using these exercises. Moreover, one does not exclude the other, if there is a need for it.
1. Immediately after strength training (after a cool-down, when the heart rate and breathing have returned to normal) or training to develop flexibility.
Find a comfortable spot right after your workout and do one or two of these exercises. Some will require a comfortable, cushioning mat. Attention, do not perform back massage exercises on a hard surface, so as not to damage the skin and the spinous processes of the vertebrae.
2. At any convenient time, when you can relax, and no one will interfere.
This can be at home, in the office, if possible, in the country, etc. Do 2-3 exercises of any kind.
How exactly should you do the exercises?
The following set of back exercises is performed with deep relaxation and calm, even breathing. The duration of stay in a relaxing position is from 1 to 3 minutes.
Back Muscle Relaxation and Stretching Exercise - Child Pose
In the video, I demonstrate two simple poses that I myself use to relax my back muscles after strength training or just when I want to relax.
Conventionally, I call these exercises "child's pose" because of the external similarity of this body position with children's "exercises."
To perform the exercises, you should sit on your knees and lower your pelvis to your feet as much as possible. Then gently bend forward to lay your chest on your hips.
The first pose involves extending your arms forward and resting your forehead on the floor. Notice how my back is rounded. There is no need to try to keep your back straight. On the contrary, it should be relaxed as much as possible.
The second pose is performed with the hands near the feet. Here you should also try to achieve complete relaxation of the back, placing all the weight of the body on the hips.
When resting your forehead on the floor, choose a position so that you do not feel any tension in the mice necks.
Breathe smoothly as you exercise. Try not to think about anything. Exit exercise smoothly.
Exercise for relaxation and self-massage
This exercise allows you to effectively relax the muscles of the back, to give the correct position of the vertebrae after loading, and stimulates blood circulation in the extensors of the back.
Lie on a soft mat and relax. Then pull your knees to your chest and grab your bent legs with your arms, pressing your hips to your body as tightly as possible. If this position seems uncomfortable to you for any reason, you can grab your bent legs under the knees, placing your shins over your arms. This way you don't have to work hard to keep your legs bent.
With this position of the legs, the lower back should be pressed against the floor, thus relaxing the main part of the back muscles.
In any case, all tension should remain only in the hands holding the bent legs. The back should be completely relaxed.
Lie in this way for a few minutes, feeling relaxed in your back.
A pleasant crunch in the relaxing spine is also possible. Then, without changing position, begin to perform light swinging legs to the left and to the right, shifting the weight of the body from one half of the back to the other. Perform at least 20 such swinging in each direction, trying to relax even more. After that, you should clearly feel a pleasant warmth in your back. This brings blood to the massaged area.
Exercise for self-massage of the back
This exercise has an even more pronounced massage effect than the previous one. It even better aligns the vertebrae that have been displaced after hard strength work or an uncomfortable posture. Exercise perfectly trains the vestibular apparatus.
This exercise must be performed on a soft mat so as not to damage the skin of the back and the spinous processes of the vertebrae (they protrude as tubercles in the middle of the back in the area where the spine passes). However, the surface should not be too soft. A soft rubber mat about 1 cm thick is sufficient.
Sit on the edge of the rug with your legs crossed in front of you. Place your hands on your knees or shins with your palms. The free part of the mat should be exactly behind you as the exercise is to tip over backwards. This is the starting position.
Smoothly round your back, lower your chin to your chest and tilt back as you inhale, keeping your back rounded. The backward movement should be complete when you touch the floor with the back of your head. Immediately after this, as you exhale, help yourself with the movement of your legs to return to the starting position.
Touching the floor with your feet, lightly push off from it and again roll over backward. Etc. Perform at least 20 of these movements.
As you roll over, feel the floor, like a hard massage roller, rolling over your back, stimulating blood circulation and aligning your vertebrae.
One subtlety. When performing this exercise, you can distribute the massage effect on the back in different ways. I usually use three options for this distribution.
1. The back rolls across the floor exactly in the middle, the area of the spinal column. In this case, both muscle strands located on the sides of the spine and the spinous processes of the spine are massaged.
2. The back rolls across the floor with just one half... That is, the massage effect is only on one half (left or right) of the back extensors. Having performed massage of one half (say 10-15 times), I slightly change the trajectory of movement and massage the other half of the back (the same 10-15 times).
3. Circular massage effect... At the same time, tipping back, I massage the left half of the back extensors on the floor. Then, when the back of the head touches the floor, I slightly shift the body to the right and return to its original position, massaging the right half of the back extensors.
Then everything is repeated - on the left half I tip over backwards, then on the right I return to the starting position. Having performed 10-15 overturns in this way, I change the direction of the massage effect to the opposite. That is, tipping over, I massage the right half of the back extensors, and returning to the starting position - the left. I do it the same number of times.
Do this set of back exercises daily after exercise or at the end of the day before bed. Soon, you will feel great relief and improvement in the condition of your back muscles.
I wish you successful classes!
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