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8 simple exercises against back pain
Bashny.Net
According to statistics, almost 40% of the world's population experience various back problems. But always easier to prevent than to cure, so prevention is so important. We are in the Website hope that doing these exercises can improve a little statistics.
Exercise 1
Stand facing the chair seat, bend the right leg at the knee and place it on the seat so that the thigh is parallel to the floor and the knee is above the ankle. Place your left hand on the outside of the right knee without moving the right foot, turn body to the right. Take a few deep breaths and hang in this position for 30 seconds. Repeat for the left leg.
Exercise 2
Lying on your back, push one knee to your chest and keep the other leg straight. Take a few deep breaths. Make sure that the shoulders on the floor. Repeat for 30 seconds for each foot.
Exercise 3
Lie on your back and raskinte hand in hand, as if to form the letter T. Keeping his shoulders off the floor, turn both knees, first to the right, then to the left side, breathe deeply, and free. Repeat the exercise for 1 minute on each side.
Exercise 4
Lying on his back, arms out to the sides, keep one leg straight. The second leg bend at the knees at an angle of 90 °, put his hand on the opposite knee. Face the outstretched hand. Both shoulders should be pressed to the floor. Breathe deeply and freely, repeat for 1 minute on each side.
Exercise 5
Stand up straight and take a step forward with your right leg, bending it at the knee, his left leg at the same time is a straight line. Turn the housing toward the bent leg, join hands and put his hands so that the elbow It was from the outside of the bent knee. Try to stay in this position for 30 seconds.
Exercise 6
Sit on the floor, bend the right leg at the knee and let down her left thigh. Place 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. Try to fix the position of 30 to 60 seconds, and do not forget to change feet.
Exercise 7
Vtante knees, bend the back and lift the chest. Feel the stretch shoulder muscles. Breathe quietly for about 10 seconds. Then Vaughn back arc, pressing the chin to the chest. Again, pause for 10 seconds and return to starting position. Perform each exercise for 1-2 minutes.
Exercise 8
The easiest position: Sit on the heels slightly apart knees aside. Put the forehead on 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, but at least for 5 breaths.
via www.pinterest.com/pin/111253053271143102/
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