A fitness trainer recommended a simple set of exercises for a healthy back.

Fitness trainer Anastasia Petrova spoke in a conversation with Lenta.ru about a simple set of exercises to maintain back health.

The starting position for all exercises is standing, back straight, feet hip-width apart, crown of the head stretched upward. The movements are performed slowly, ten times in each direction.

The expert advised starting with the following exercise: arms extended in front of you, while inhaling, spread them apart parallel to the floor, open your chest and bring your shoulder blades together. As you exhale, we gather our hands and stretch them forward, rounding our back and squeezing our buttocks.

Then Petrova recommended doing lateral bends. “Hands along the body. Maintaining the position of the pelvis, as you exhale, we bend sideways, sliding the palm along the outer surface of the thigh, stretching the side. Try to reach the outer part of your knee with your hand. As we inhale, we return to the starting position,” she described the correct technique for performing the exercise.

Another exercise that the trainer recommends is simulating archery. To begin, straighten your arms in front of you, parallel to the floor, with your palms facing each other, your shoulders down. Next, as you exhale, bend your right arm and move your elbow behind your back, as if pulling the string of a bow, while pulling your right shoulder blade towards the spine, and as you inhale, return to the starting position. The pelvis must remain stable.

According to Petrova, these simple exercises will help restore blood circulation, improve spinal mobility and remove tension. They can be performed both in the morning and during a break at work.

Previously, fitness trainer Svetlana Butova recommended exercises for stretching the back. She suggested taking a child’s pose for this: sit on your knees, lower your buttocks onto your heels, then lean forward and stretch your arms forward as much as possible.