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Perfect posture in the three accounts! 9 simple exercises for a healthy and beautiful spins.
Everyone knows that a sedentary office work shall entail the sea is not very comforting to our health consequences. Typically, in such cases most affected our spin. If you want to be healthy and do not want to turn into a decrepit office plankton with a bunch of various sores and in addition to have a beautiful and sexy back, then these 9 simple exercises for a beautiful posture just for you.
What is most interesting, all these exercises you can do while sitting in a chair on the job, as they say on the spot. Simple, fast and a minimum of effort! But then your back will tell you "thank you". Believe me, the result will not wait!
Shrug
Sit comfortably and straighten. Host a foot on the floor and leave your hands hang loosely at your sides. Imagine you something very surprising - shake his shoulders without bending the neck at the same time. Repeat rhythmic movements shoulders up and down several times.
Reduction blades
Sit up straight with your feet on the floor. Stretch your arms along the body of the body down. Try as much as possible to bring the shoulder blades together while holding the neck evenly. Do not raise your shoulders, because it might interfere with the achievement of the desired effect of this exercise. Try to stay in this position for a moment, and then leaned his shoulders forward. Do this exercise slowly several times.
shoulder rotation
Sit up straight, placing your feet on the floor. Knees should be at shoulder width apart. Bend your elbows and put them on his shoulders. Now you can start making a circular motion forward. Do this exercise several times and then repeat the same thing, making a circular motion back.
twist in opposite directions
Sit on the edge of a chair. Straighten. Put both feet on the floor. Knees thus should be located across the width of the shoulders. Bend your elbows and then put them behind your head. The elbows should be parallel to the floor. Rotate the body to the left and then the right. Repeat these rhythmic movements several times.
Lumbar tilt back
Sit on the edge of a chair, placing both feet on the floor. Straighten. Put on your knees shoulder-width apart. Arch your back and look up at the ceiling. Lean back as low as possible. Your chin should thus be directed upwards. Repeat this exercise several times.
Bending forward
Sit up straight and place your feet on the floor. Somknite knees. Now lean toward the knees bent, forming an angle of 90 °. Try not to bend your back - keep it straight. To facilitate the tasks you can keep hold of the calf. Hold this position for a while, and then accept the original. Do this a few more times.
Tilt to the side
Sit on the edge of a chair. Arrange on his knees shoulder-width apart, feet thus should touch the floor. Bend your elbows and put them behind your head. Begin to bend the housing body to the left, and then take the starting position to the right. Try to keep your back straight. Repeat these steps several times.
pose of cat-cow
Sit on the edge of a chair and place both feet on the floor. Host a lap at shoulder width apart. Put your hands on your knees. Arch average torso forward. Just try it does not help itself shoulders or pelvis. Take the starting position, and then round the spine and pull back ago. Do this several times.
Bending to the side
Sit on the edge of a chair. Straighten your back. Put your hands on your knees. Bend the middle part of the body to the left and then the right. Try not to help themselves shoulders or pelvis. Repeat these rhythmic movements several times.
Beautiful posture is always in trend! With these simple exercises you will always look at 100 and in your wardrobe even it appears, that you could not afford before - dress with an open back.
Share these exercises with her friends - they will thank you too!
via takprosto cc
What is most interesting, all these exercises you can do while sitting in a chair on the job, as they say on the spot. Simple, fast and a minimum of effort! But then your back will tell you "thank you". Believe me, the result will not wait!
Shrug
Sit comfortably and straighten. Host a foot on the floor and leave your hands hang loosely at your sides. Imagine you something very surprising - shake his shoulders without bending the neck at the same time. Repeat rhythmic movements shoulders up and down several times.
Reduction blades
Sit up straight with your feet on the floor. Stretch your arms along the body of the body down. Try as much as possible to bring the shoulder blades together while holding the neck evenly. Do not raise your shoulders, because it might interfere with the achievement of the desired effect of this exercise. Try to stay in this position for a moment, and then leaned his shoulders forward. Do this exercise slowly several times.
shoulder rotation
Sit up straight, placing your feet on the floor. Knees should be at shoulder width apart. Bend your elbows and put them on his shoulders. Now you can start making a circular motion forward. Do this exercise several times and then repeat the same thing, making a circular motion back.
twist in opposite directions
Sit on the edge of a chair. Straighten. Put both feet on the floor. Knees thus should be located across the width of the shoulders. Bend your elbows and then put them behind your head. The elbows should be parallel to the floor. Rotate the body to the left and then the right. Repeat these rhythmic movements several times.
Lumbar tilt back
Sit on the edge of a chair, placing both feet on the floor. Straighten. Put on your knees shoulder-width apart. Arch your back and look up at the ceiling. Lean back as low as possible. Your chin should thus be directed upwards. Repeat this exercise several times.
Bending forward
Sit up straight and place your feet on the floor. Somknite knees. Now lean toward the knees bent, forming an angle of 90 °. Try not to bend your back - keep it straight. To facilitate the tasks you can keep hold of the calf. Hold this position for a while, and then accept the original. Do this a few more times.
Tilt to the side
Sit on the edge of a chair. Arrange on his knees shoulder-width apart, feet thus should touch the floor. Bend your elbows and put them behind your head. Begin to bend the housing body to the left, and then take the starting position to the right. Try to keep your back straight. Repeat these steps several times.
pose of cat-cow
Sit on the edge of a chair and place both feet on the floor. Host a lap at shoulder width apart. Put your hands on your knees. Arch average torso forward. Just try it does not help itself shoulders or pelvis. Take the starting position, and then round the spine and pull back ago. Do this several times.
Bending to the side
Sit on the edge of a chair. Straighten your back. Put your hands on your knees. Bend the middle part of the body to the left and then the right. Try not to help themselves shoulders or pelvis. Repeat these rhythmic movements several times.
Beautiful posture is always in trend! With these simple exercises you will always look at 100 and in your wardrobe even it appears, that you could not afford before - dress with an open back.
Share these exercises with her friends - they will thank you too!
via takprosto cc
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