I recommend not to resort at Bole in the back immediately to receive drugs or the use of ointments, try these effective exercises that are sure to help you!
This set of exercises gives the feeling like after a massage, relaxes and relieves pain!
The first exercise
Get on all fours, take a few deep breaths, the muscles should be relaxed. Now you need to bend your back as much as possible up, with an exhalation. And then down, carrying out breath. Do the exercise slowly, smoothly, without straining. Repeat 10 times.
The second exercise
Lay down on the floor, on the abdomen, hands must be rested on the floor approximately at shoulder level. Now straighten your arms as much as possible, with the upper part of the body will be raised, the bottom is on the floor, exhale. The main thing that in the performance, you will not feel any discomfort or pain, or exercise more harm than help. Inhale and return to starting position. Do not make any sudden movements. Repeat 10 times.
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The third exercise
Performed all also prone. Hands extend along the body and a little bend in the elbows. The palms should be resting on the floor to waist level. Breath, make a move one foot, exhale, return the leg back. Repeat with each leg lifts 10 times.
The fourth exercise
In addition to getting rid of the tension and pain from the back, it will help you to relieve foot fatigue. Sit up, straighten your back. Put one foot a foot on the other knee. Stoop forward, trying to touch his stomach to his thigh. Fix for 30 seconds and return to starting position. Do this 5 times, then repeat with the other leg.
The fifth exercise
Lie on the floor, on his back, legs slightly bend at the knees, arms extended upward, chin pressed against his chest. Inhale, try to tear the blade from the floor, exhale retract the stomach, return to starting position. Repeat 10 times.
Six exercises - massage
You can also do self-massage the waist, which will relieve the pain and help to relax. Knead the kidneys, the coccyx, gently, at first hand, then with his fists up and down, left to right, repeat 10 times, finished rubbing the waist.
seventh exercise
Stand up straight, slightly bend your knees, hips picked up, arms along the body, head erect, eyes directed forward. Make 3 soothing breaths. At the last exhale, bend forward, but not much. In this case, too, the hands need to push forward down the fingers should be approximately on the level of the knees. Head bowed down, chin to try to squeeze the breast, legs straight. Backrest rounded, stay in that position for 2 seconds, holding at the same breath. Inhaling through the nose, straighten his back, returning to its original position. In this case, you need to raise your hands up, you have to create the impression as if you are holding a ball over his head, that is, palms facing upward, the fingers are located inside. Slightly arch your back locks in that position for 2 seconds, holding his breath. Exhale mouth, his hands on the sides lower down.
These exercises relieve pain. However, I recommend that before you perform them, refer to the clinic to get tested and to identify the true cause of your pain. An experienced specialist will prescribe appropriate treatment based on your diagnosis.
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Original article posted here: https://kabluk.me/zdorove/kak-izbavitsya-ot-boli-v-spine-s-pomoshhju-uprazhnenij.html
