8. Practice Test: testing the capacity of the lumbar spine to bend backwards
Starting position: a belly-down position, the head and the forehead rest on the ground.
Task: arms stretched, raise the trunk slowly, till the hip bone
Possible mistakes:
- if the pupils cannot stretch their arms
- if they cannot raise the upper hip bone,
The exercises developing the ability of the spine to bend backward
1. Starting position: the pairs stand back to back with each other, their elbows under the elbows of the partner. One of the partners gradually bends forward, and as a result the other person bends backward
2. Starting position: one participant lies on their stomach, arms to each side, elbows bent, he partner stands above him/her. legs spread, and pulls the lying participants by their elbows backward
3. Starting position: lie on your stomach, facing the wall bars, hands on the first bar, then raise your trunk, moving up, bar after bar, with your hands, then down
4. Starting position: stand with your back to the wall bars, hold a bar above your head, step forward, while banding backward, your hands mowing down bar after bar
5. Starting position: lie on your back, bent knees, feet ont he ground, hands by the ears; straighten your arms and rise to a bridge, maintain this position for 3-4 Counts
6. Starting position: lie on your back, knees bent, feet up, holding the lower legs with your hands (the cradle), curl up your trunk barward, lift your thighs and 'cradle'
7. Starting position: Stand up straight, hold a gymnastics stick, your arms at the sides,
Count 1-3: swing your left leg backward 3 times, pull the stick backward
Count 4: lower your leg and the stick to the starting position
Count 5: repeat Count 1 – 4, in the opposite direction