According to statistics, experience pain in the lumbosacral sciatica, or become victims of about 40% of the world's population. A lot or a little? Whatever your answer, the editors really do not want to hit you in the 40%, and has prepared for you special exercises. With their help you will be able to strengthen the lumbar spine and prevent (or stop) sciatica. Do the exercises every day - and back pain you just do not bother!
Stand facing the chair seat. Bend your right leg at the knee and set it on the seat so that the thigh is parallel to the floor and the knee is directly over the ankle. Put your left hand on the outside of the right knee, and not slipping the right foot, turn body to the right. Take a few deep breaths and hold on to this position for 30 seconds. Repeat the exercise for the left leg.
Lying on his back Squeeze one knee to your chest, and the other leg straight. Take a few deep breaths. It follows that the shoulders were on the floor. Repeat for 30 seconds for each foot.
The starting position is the same. Ruskin arms to the side, as if forming a letter T. Without lifting your shoulders off the floor, turn both knees to the right side first, then the left. Breathe deeply and freely. Repeat the exercise for one minute on each side.
Lie on your back, and will form the body of the letter T (feet together, arms to the side). Keeping one leg straight, bend the other knee at an angle of 90 °, put his hand on the opposite knee. Turn around to face his outstretched hand. Both shoulder must be pressed to the floor. Breathe deeply and freely given to one minute on each side.
Stand up straight and make a step forward with your right leg, bending it at the knee. The left leg straight. Turn the housing toward the bent leg, connecting his hands and put his hands so that his elbow was on the outside of the bent knee. Try to stay in this position for 30 seconds.
Sit down on the floor. Bend your right leg at the knee and let down her left thigh. Put your right hand on the floor behind him, and left elbow - the outside of the bent knee. Turn the housing toward the straight arm, trying to keep his feet in the starting position. If work - try to stand in this position for 30 to 60 seconds, and do not forget to change feet.
Get on your knees, palms push to the floor. Arch your back and lift the chest. Feel the stretch shoulder muscles. Breathe calmly and evenly for about 10 seconds. Then bend the arc of his back, holding his chin to the chest. Again Hold for 10 seconds and return to starting position. Do the exercises one to two minutes.
The easiest position in this list. Sit on your heels, knees slightly apart to the side. The forehead sank to the floor, stretch your arms straight ahead and relax, trying to breathe deeply and calmly. In this position you can stay as long as you want. The main thing is not to fall asleep. Otherwise, your feet will not forgive.
If you work in an office're a sedentary lifestyle, or you begin to notice that occasionally a sore back - these exercises will not only be an excellent preventive, but also help get rid of the existing problems. Tell your friends about these positions. The best way to keep health - prevention!