9 exercises for a beautiful and healthy back Bashny.Net

If you sit all day in an office chair, looking at the monitor, and your only activity — walk with the Cup to the cooler, then in the evening you barely remember how to keep the back straight and when she last went numb.

Do not despair, you can learn a few simple exercises. They can perform on the job, and the result will not keep itself waiting.





Shrugging, precariato exercise for the upper back.
Sit straight, place both feet on the floor. Let your hands hang freely at sides. Pull shoulders to the ears. When you do this, keep your neck straight, do not bend it. Then quickly lower the shoulders down. Repeat this exercise several times at a fast pace.

Mixing leptoclada upright with both feet on the floor, hands extend along the body. Keeping the neck straight and keep blades. Do not lift the shoulders. Hold this position and then pull the shoulders forward. Repeat the exercise several times at a moderate pace.

Rotation plachimada straight, putting both feet on the floor. Knees apart at shoulder width. Put it on the shoulders with bent elbows and begin a circular motion forward, as in swimming freestyle. Repeat this exercise several times and then change direction.

Twisting spinasanta on the edge of a chair, putting both feet on the floor. Knees apart at shoulder width. Put bent at the elbows hands behind your head, elbows wide apart. They should be parallel to the floor. Turn the upper body left, then right. Repeat a few times.

Lumbar tilt Asadzade on the edge of a chair, putting both feet on the floor.
Keep your back straight, knees shoulder width apart. Put your hands on your knees. Vignete back and look at the ceiling. Lean back as low as possible. Your chin should be facing up. Repeat the exercise several times.

Flexion iteressante straight, putting both feet on the floor. Knees close together. Lean toward your bent knees. Try to avoid rounding of the back. You can help yourself, holding hands on the calf. Hold this position, then return to starting. Repeat 1-2 times.

Side neklesejte on the edge of a chair, putting both feet on the floor. Knees apart at shoulder width. Place both hands behind your head. Bend your torso to the left and return to starting position. Then bend your torso to the right. Not vegimite back and do not lean backward. Repeat the exercise several times.

Cat pose-corvisart on the edge of a chair, putting both feet on the floor. Knees apart at shoulder width. Put your hands on your knees. Vignete forward middle back, trying to help myself by the shoulders and the pelvis. Return to the upright position, and then round the spine and pull back. Repeat a few times.

Flexion in storeimage on the edge of a chair. Keep your back straight. Put your hands on your knees. Slide the middle back to the left, then the right. Help shoulders or pelvis. Repeat the exercise several times.published

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Source: www.adme.ru/svoboda-psihologiya/9-uprazhnenij-dlya-krasivoj-i-zdorovoj-spiny-844910/