Sore back after a hard day? Do not worry - these exercises will help you! Bashny.Net

These exercises based on yoga asanas, are very effective because they are natural to our bodies. Every morning, after sleeping all want to reach out, we unconsciously accept such provisions to relieve back, take off her power. If you lead a sedentary lifestyle, a long time has to be at the computer all day long in one position, suffer from constant aching lower back pain, this charge will bring you all the miraculous deliverance from back problems! Getting to improve their health immediately.

1. Lie down on your back, place a small pillow under the shoulder blade or rolled towel. Feet keep together, knees Move aside, breathing quietly. Hold this pose for a few minutes.





2. Sitting on the heels, holding a pillow hug her knees and hands. Within 10-20 breaths relaxing with head turned to one side. Then do the same on the other side.





3. Take the pillow, stretch your arms in front of you and slightly to the side, a little wider than shoulder width. Feel like stretching your hips and shoulders. Take a deep breath, gently crawled to the other side and again Reach.





4. Get on your knees, bend the back up, relax the neck, hands and knees upris firmly on the floor, looking to the top floor. Reminds kitty, is not it? Cats know how to stretch!





5. In the rotten breath back, coccyx pull up, look to be pointing up. Then exhale back to the previous position of a cat. Alternating the two pose for 10 breaths.





6. Kneeling, Bring arm under him and upris on one shoulder, put more emphasis on the hand that is closer to the elbow. The head looks to the side, neck relaxed. Feel the stretch shoulder.





7. Sitting or kneeling, raises his arms in the castle, palms up. Keep the spine in a neutral position, being careful not to bend forward, backward or sideways.





8. As in the previous exercise position, translate hands palms forward in a castle on my own face looking down, spin round. You should feel the stretch between your shoulder blades.





9. Keep your hands in the castle with his hands behind his back inside. Gently straighten his back straightened, and recovered arms slightly back and up.





10. The left hand hugged her around the waist from behind. A right hand to push the left hand side. Tyanis ear to the right shoulder. This exercise helps you stretch the left side of the neck and left shoulder. Then repeat the same on the other side.





11. Lie down on the floor, straighten legs, put a pillow under your hips. Your shoulders and back have to lie on the floor. You should feel like stretching the front of the thigh. Lie on your back for a minute.





12. And the last exercise - Move the pillow under your knees and completely relax the body for five minutes.





This simple charging very well remove all clips from the back. You feel yourself like a man reborn after a prolonged sedentary work! I go do a couple of exercises ...

Recommend this article to a friend because of back problems are now so widespread.

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