These minute exercises will help you to escape from the pain in the back!
Many people who are forced to work, for example, the computer knows what a pain in the back. Some organizations set up special areas for physical activity and recreation staff. If you are lucky enough to work in such a convenient location, you can take care of your own back!
Perform these exercises at any time of the day, every day, using a hard surface. Just a few minutes, and your back is rested and strengthened!
Stretching and strengthening the spine
1.Lezha on the floor, tilt to the side, both knees and wrap your head in a different direction. The shoulders on the floor. Make exercise to one side, pause for 10 seconds, then repeat in the opposite direction.
2.Lezha on the floor, extend one leg and bend the other knee. Secure the leg bent at the knee straightened, bend over her sideways, and turn the head to the other side.
3.Povorachivayte knee on one side, and head to the other. Repeat with the other knee.
Strengthening the thoracic spine
1.Sdelayte exercise "cat", the most prognuv back, stand still for 30 seconds. Now take a pose "camel" Freeze for 30 seconds.
2. From the posture "cat back" pull your knee to your chest as much as possible, trying to get them to the forehead. Change the pace.
We strengthen the lumbar spine
1.Taz need to be clamped to the floor while inhaling lift the chest up.
2.Vdohnite, pulling the bent knee to the opposite elbow. Change legs.
These exercises need to be done slowly, quietly breathing, focusing on the area of influence. If you perform these exercises on a regular basis, your back will be healthy. If everything is in order with the spine, all the organs and systems will run smoothly!
