A set of exercises for back and neck: strengthen and stabilize the spine
Exercise # 1. Turtle
Goal: mobilization of the cervical vertebrae.
Become loose, slightly relaxed. Pull the chin forward, leaving the shoulders and chest with no modifications. Then pull yourself up to chin, until not formed a double chin. Exercise repeat 15 times.
Exercise # 2. “I don't know”
Goal: stress relief with the upper body.
Become, back straight, relax your knees. Alternately lift the shoulders up and let them “fall” down. Repeat the exercise 10 times with each shoulder.
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Exercise # 3. Windmill
Objective: to maintain mobility of the thoracic vertebrae
Your feet slightly apart, raise both hands so that they formed a single line at the shoulder level. Forearm rotate upward. Then turn slowly to the right until you feel the pain, and to the left. The exercise was repeated in each direction 10 times.
Exercise No. 4. For the oblique muscles of the abdomen
Objective: strengthen obliques, which stabilize the lower spine
Lie on your back, place the soles of the feet on the ground, one hand put behind the head and elbow of this hand must reach the knee of the opposite leg. The other hand at this time lying on the floor. Repeat the exercise 15 times.
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Exercise # 5. Swimmer
Objective: to strengthen the back muscles
From a standing position on all fours extend your arm and opposite leg. The back, arm and leg should form a single line. Hold this position briefly, then bend your elbows and knees and relax. Repeat the exercise 10 times each side.
Exercise Yoshiro Tsutsumi for maintaining the peace of mind in a difficult situationHead turning: the technique of liberation from the clamps, back problems and neckExercise # 6. The rotation of the pelvis.
Goal: strengthen and gently stabiliziruemost vertebrae.
Lie on your back, feet on floor, hands along the body. Only hips very gently lift up one side and put it back. The priest should not completely break away from the floor. This little movement is a lot of force (is necessary to repeat 30 times).published