Rack on the shoulder blades. Exercise "birch": technique of execution

The stand on the shoulder blades ("birch") is a useful acrobatic element, with which every person encounters at least once in a lifetime. This simple gymnastics is included in the mandatory program of physical education lessons at school, it is used in the athletics training program, even found in bodily-oriented spiritual practices, for example yoga. What is the reason for this popularity?

Rack on the shoulder blades: benefit

The use of a rack on the shoulder blades can not be overestimated. Due to the inverted position of the body during the "birch" exercise, the whole organism is recovering and rejuvenating. This gymnastics is recommended as a panacea for diseases of the upper respiratory tract, head and menstrual pain, digestive problems. The stand on the scapula is a good tool for the treatment and prevention of varicose veins. Gymnastic exercise has a beneficial effect on the work of the nervous and endocrine system of man, improving and stimulating the glands of internal secretion.

Thanks to regular exercises, blood circulation is activated, the saturation of internal organs with oxygen improves, and the cells and tissues of the body are renewed. It is beneficial exercise affects the work of the human gastrointestinal tract, stimulating blood flow, the processes of excretion of toxins and toxins. "Birch" - an excellent tool for restoring the flexibility of the spine, training the muscles of the legs, back and the press.

Effect

Regular execution of the rack on the scapula helps:

• Reduce the load in the circulatory system;
• To restore patency and elasticity of blood vessels;
• Improve mobility of the spine;
• Strengthen ligaments and joints;
• To activate the renewal of cells and tissues of internal organs;
• Stabilize the overall hormonal background ;
• Relax the nervous system;
• Use deep abdominal breathing;
• Stimulate the thyroid gland;
• Develop the vestibular apparatus ;
• Accelerate metabolism and activate many other processes in the body.

Indications

Gymnastics is prescribed for the treatment and prevention of diseases:

• Respiratory tract: runny nose, colds, bronchitis, asthma, shortness of breath;
• Cardiovascular system: endarteritis, atherosclerosis, varicose veins;
• GASTROINTESTINAL TRACT: constipation, hemorrhoids, intestinal ulcer;
• Nervous system: neurosis, neuralgia, migraine, vegetative-vascular dystonia.

"Birches" are advised to practice to restore weakened immunity, general strengthening of the body after long illnesses. Stand on the shoulder blades - a good remedy for insomnia, chronic fatigue and depression, increased excitability of the nervous system as a result of intense physical and psychological stress. This gymnastics relaxes well after a stressful stressful situation, helps restore inner harmony and balance.

Contraindications

Rack "birch" is contraindicated in traumas of any part of the spine (cervical, thoracic, lumbar), displacement of intervertebral discs, hernias, radiculitis and other diseases of the back. It is not recommended to practice the exercise for people prone to hypertension and the associated cardiac diseases : ischemic disease, angina pectoris, heart failure. Gymnastics is prohibited during acute infectious diseases of the upper respiratory tract, exacerbation of chronic diseases. It is not recommended to practice the stance during periods of menstruation, during pregnancy.

Preparing for Exercise

Before exercise "birch" it is necessary to warm up muscles and joints. If you are in good physical condition, exercise regularly, then you will have enough cardio workouts. Beforehand in front of the counter, do a small set of exercises to warm up the muscles: swing your arms and legs in different directions, body slopes, squats, squeezing from the floor or an inclined surface. After warming up, start performing an inverted pose.

Beginners who do not engage in regular sports, conduct a sedentary, mostly sedentary lifestyle, do exercise "birch" without any preliminary physical training is strictly prohibited. Untrained muscles and joints can not cope with the load during the performance of the rack on the shoulder blades. As a result, the probability of injury is several times greater. We recommend that you first hold several general strengthening exercises, which will prepare the muscles and joints for physical activity, and then make a "birch" with a mandatory preliminary warm-up.

Safety precautions

A stand on the shoulder blades is a simple but effective exercise, the performance of which perfectly coaches the main muscle groups of the body. During the lesson, musculature of the back and abdomen, buttocks, front and back legs are involved. The weight of the body must necessarily fall on the shoulders. If during the exercise you feel that the cervical spine is straining, then to correct injuries it is necessary to correct the inverted posture. Any discomfort is an occasion to pay attention to the technique of rack performance on the shoulder blades until the termination of the session.

If you find it difficult to breathe during the inverted posture, then try to pull up the thorax, and not turn your head or neck in different directions. If there is a cough, back pain, then it is recommended to make lightweight versions of the rack and special exercises that develop the mobility of the thoracic, cervical spine. Performing an inverted pose for the first time, ask someone to hedge you, keeping the body in a strictly upright position.

Sports Equipment

In the classical version, the exercise "birch" is performed without special sports equipment. During this workout, you may only need a small mat to soften the load on the cervical vertebrae. If you just start practicing or practicing standing in a rack for a long time, then place a folded towel or a small blanket under your shoulders. Due to this, the vertebrae will not experience pressure from contact with the hard floor. To perform a lightweight version of the exercise, you will additionally require a folding chair.

Stand without support

Gymnastic exercise without support - a classic stand on the shoulder blades. The technique of implementation does not cause difficulties for trained people who have mobile joints, a flexible spine, and developed musculature. Before the beginning of the lesson, prepare and spread a soft mat on the floor. It is desirable to train in tight sports clothes, so that it is easier to control the body posture, making the necessary adjustments in time. Technique of execution:

• We lay our back on the rug - hands are located along the trunk, palms on the floor, legs are straightened, knees and feet touch each other;
• Maximally throw your legs behind your head;
• Arms bend in the elbows, put the palms on the lower back;
• Straighten your legs up.

If the stand is correctly made, then your body, from the shoulders to the feet, should be straightened, stretched out. We keep the feet and knees together, the thighs and buttocks are strained, the neck is straightened, the chin touches the chest, the palms are on the waist, the elbows are maximally brought together. Breathing during exercise is deep, smooth, calm. End the rack in reverse order slowly, without jerking, supporting your back with your hands.

"Birch" with support

Exercise with support - a lightweight stand on the shoulder blades. The technique of execution differs from the classical version. As a support is usually a wall, on which at any time you can lean. This option is ideal for beginners who begin to master gymnastics. During the execution of the "birch" there is an opportunity to study in detail all the elements of the exercise, deeply feel all the working muscles. In addition, if during the rack you feel a strong fatigue or pain, you can remove the physical strain, leaning on the wall. Technique:

• We lay down on the rug - legs are raised upwards, buttocks are pressed to the wall as far as possible, hands along the trunk, palms on the floor;
• Raise the lower part of the body, leaning against the wall;
• Palm resting on the lower back, bending arms in the elbows;
• Straighten your legs up.

At the initial stages, we recommend to conduct training, alternately pulling one leg up, and the other leaning on the wall. Observe the basic requirements for the technique of making a stand on the shoulder blades: the trunk is perpendicular to the floor, the leading leg is straightened, the elbows are maximally brought together, the cervical vertebrae are straightened, the chin rests against the chest, the shoulders are pulled from the ears. Breathing during exercise is smooth, calm. Complete the workout in reverse order slowly and smoothly. Having mastered this version of birch, go to the stand without support.

Lite version of the exercise

People who find it difficult to hold a pose for a long time because of physical weakness of the body or lack of exercise, it is recommended to practice a light version of the exercise. Gymnastics is performed using a folding chair, which helps to hold the body in the desired position. Technique:

• Sit on the edge of the chair, throwing his legs back;
• Gently lower the upper back to the floor;
• Lift our legs up.

In order for you to be comfortable for a long time in a pose, put a soft litter on the seat of the chair, put a platen or blanket under your shoulders. During the exercise, the basic weight of the body should fall on the shoulder girdle, the head and neck should lie quietly on the floor. Breathing is calm, smooth and deep. We leave the counter in the reverse order without sudden movements or jerks. For additional safety, hold the chair legs with your hands.

Where to train

Special restrictions for the training area of the rack on the shoulder blades are not provided. You can practice both indoors and outdoors. The main requirement for the exercise is a small section of a flat surface so that the technique is correctly performed. The stand on the shoulder blades also requires the presence of free space, not cluttered with large or small objects that can interfere with you during training.

If you are at home, then you will loose enough space for exercise from furniture and other interior items. If you train outdoors, then choose an open area with an even surface, away from trees, bushes, etc. Such precautions will help you to protect yourself from additional injuries and bruises while working out the technique of the rack on the shoulder blades.

When and how much to be engaged

Training on a regular basis helps to significantly improve health, increase strength, lead to the rejuvenation of the body. Rack on the scapula is recommended to be performed daily in the morning or in the evening, 1-2 hours after eating. Start practicing the exercise, holding the position from 30 seconds to 1 minute. As the physical development of the muscles of the body, mastering the elements of the inverted posture, increase the duration to 25-30 minutes per day.

The main emphasis at first make on the correct performance of technology: monitor the position of the trunk, the location of hands and feet. Do not rush, do not force the duration of training, so as not to damage the muscles of the back and neck. Pay attention to discomfort during the exercise. Gymnastics is performed correctly, if there is no pain in any part of the spine, musculature actively works to keep the body in the right position, breathing is smooth, deep and calm.

Stand on the shoulder blades: Photo

Inverted poses perfectly train all the muscles and joints of the body. A simple gymnastic exercise will help you regain the flexibility of the spine, improve blood circulation, activate metabolism, and physically strengthen the musculature. Regularly performing the stand, you will feel vivacity, a burst of strength and energy. "Birch" is the key to rejuvenating and improving the body at any age.