6 effective exercises for LUMBAR LORDOSIS

The following exercises can be performed both independently and in combination with exercises for kyphosis correction krugovorote back.

It is very important to do daily, for 15-20 minutes, 3 times a week to longer workouts that include walking with proper posture control. You can use the old (even ancient) way is to put on the head mild object such as a book, and move it so she didn't fall.



Exercise 1

Starting position: standing on the floor, legs slightly wider than shoulder width, arms down at your sides.

Breath. Lean forward, hands clasping his ankles, in and out. Return to starting position – breath. Repeat 6-8-10 times.



Exercise 2

Starting position: standing on the floor, feet together, hands lowered along the body.

Breath. Deep seat, hugging his knees and scrugli the back – exhale. Return to starting position – breath. Repeat 6-10-12 times.
 





Exercise 3

Starting position: standing on the floor, feet together, hands lowered along the body.

Breath. Raise right leg bent at the knee, pressed her hands to his chest, chin touch the knee out. Return to starting position – breath. Repeat alternating right and left foot 6-8 times.



Exercise 4

Starting position: sitting on the floor with straight legs, hands are freely lowered along the body.

Breath. Stretch hands and feet to the touch the fingers of the toes in and out. Repeat the exercise, trying to pull the muscles back 8-10-12 times.



Exercise 5

Starting position: lying on back, legs straight, arms along the body.

Breath. Bend your knees and pull them towards your chest, hugging with your hands – exhale. To return to the starting position. Repeat 10-15 times.





 

Also interesting: a Simple test of the flexibility of the spine

Diagnostics of the main dysfunctions of the spine Fryette

 

Exercise 6

Starting position: lying on your back, feet together, hands under the head.

Breathing arbitrary. Raise the straight legs at a 90° angle to the floor. Repeat 6-8-10 times.published



From the book by V. Grigorieva, A. ["Life without back pain. Treatment of scoliosis, osteoporosis, osteochondrosis, intervertebral hernia without surgery"

 

The materials are for informational purposes. Remember, self-life-threatening, for advice regarding the use of any medicines and methods of treatment, contact your doctor.

 



Source: vk.com/massage_ru?w=wall-23903469_11808