This guy did 7 exercises for 1 month every day. Back pain has disappeared without a trace! Bashny.Net

Pain in the back - the scourge of our time, because so many people have to constantly stay on the job, not getting up. Well, if you can sit at a computer in the correct position, it reduces the strain on the back. Properly organized place for sitting - the first step to get rid of back pain. It is also important to do exercise, which will strengthen your back muscles. Because of weak, poorly trained muscles arise discomfort - back can not withstand stress. The proposed set of seven exercises to be performed every day, giving him a total of 20 minutes. With this training you will be able to pump up the muscles of the back in the home without resorting to exercises with weighting. Prides itself on its strong back and forget about the pain!

1. Lie down on the floor, bend your knee to your chest and push. Hold this position, feeling the stretch waist muscles for 20 seconds. Repeat 3 times for each leg.





2. lunged forward, leaning on his knee all the weight. Hold tight position for 20 seconds, feel the aligned spin. Repeat for the other leg. Do not worry if you hear the crunch - back bounces back after an unnatural posture, vertebrae fall into place.





3. straighten, become straight. One leg bend at the knee and press down to the buttocks. Zastynu in this position for 20 seconds. Feel how tense the muscles not only back, but also hip. Repeat for the other leg.





4. clasped his leg and tyanis forward and upward, feeling the tension in the lower back. Repeat this step 3 times in 20 seconds. If you have a problem with the sciatic nerve, consult your doctor before you take the test.





5. Lie down on your back. The right hand trailing right, right leg at the knee bend and turn left. Head is also desirable to turn right, but if it is difficult - see the left side. Hold this position for 20 seconds and repeat with the other leg.





6. Lie down on your back, lift your right leg up, keeping it straight. Hold this position for 20 seconds. Stretched not only the leg muscles but also the muscles of the back. Repeat with the other leg.





7. Come to the wall well Rely on her hands. Slowly waste, keeping the torso parallel to the floor and straightening his back. Hold a level position for 20 seconds.





During the execution of this great charge for the back to remember about proper breathing. Stretching the muscles, breathe deeply and slowly. By performing these exercises, you will escape a herniated disc and get rid of back pain, which is sometimes so plagues. The main thing - practice regularly! A strong and healthy back significantly improve the quality of your life and help you to keep fit longer.

Let the weak back muscles remain in the past! Strengthen your body with pleasure and do not forget to attach to this my friends - tell them about these exercises.

via takprosto cc