You will be amazed by their efficiency! 8 poses, which are the best prevention of sciatica
According to statistics, pain in the lumbosacral or radiculitis victims about 40 % of the world population. A lot or a little? Whatever your answer, we don't want you to fall into the 40 %, and has already prepared for you special exercises. With their help, you will be able to strengthen the lumbar spine and prevent (or stop) inflammation of the sciatic nerve. Do exercises daily — Eboli in the back you just won't bother!
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Stand facing the chair seat. Bend your right leg at the knee and put it on the seat so that the thigh is parallel to floor and knee is directly above ankle. Put the left palm on the outside of the right knee, and not moving right foot, turn body to the right. Take a few deep breaths and try to survive in this pose for 30 seconds. Repeat exercise for the left foot.
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Lying on your back hold one knee to chest, other leg straight up. Take a few deep breaths. Make sure the shoulders were on the floor. Repeat for 30 seconds for each leg.
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Same initial position. Stretch your arms to the sides, as if forming the letter T. without lifting the shoulders off the floor, turn both knees first to the right, then to the left. Breathe deeply and freely. Repeat exercise for one minute on each side.
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Lie on your back and body form the letter T (feet together, arms at sides). Keeping one leg straight, bend the other knee at a 90° angle, put the opposite hand on the knee. Turn your face to his outstretched hand. Both shoulders must be pinned to the floor. Breathe deeply and freely, pay one minute on each side.
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Stand up straight and step forward with your right foot, bending your knee. The left leg is straight. Turn body towards the bent leg, put your palms and put your hands where the elbow was on the external side of the bent knee. Try to stay in this position for 30 seconds.
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Sit on the floor. Bend your right leg at the knee and put her left thigh. Put the right hand on the floor behind him, and left elbow on the outside of bent knee. Turn the body to the side arm straight, trying to keep her legs in the initial position. If possible — try to stand in this posture for 30 to 60 seconds and don't forget to change feet.
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Get on your knees, palms flat against the floor. Arch your back and lift your chest. Feel the stretch shoulder muscles. Breathe smoothly and evenly for about 10 seconds. Then arch your back arch, pressing the chin against the chest. Again hold for 10 seconds and return to starting position. Do exercise one or two minutes.
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The simplest position in this list. Sit on your heels, spreading your knees slightly to the side. Forehead down on the floor, put your hands out directly in front of you and relax, trying to breathe deeply and calmly. In this position you can stay as long as you want. It is important not to fall asleep. Otherwise the feet will not forgive you.
If you work in an office, lead a sedentary lifestyle or start to notice that recurrent back pain, these exercises will not only be a great prevention, but also help to get rid of the existing problems. Tell your friends about these poses. The best way to keep health — prevention! published