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4 exercises for stretching the spine and increasing elasticity of ligaments
Bashny.Net
The suggested exercises allow you to improve the elasticity of intervertebral ligaments and increase the length of the spine several inches.
1. The shoulders forward. Chin to pull up to his chest. Then the shoulders and head bend 15 times forward and 15 times backward. For each movement 6 seconds. Chin reach the chest; not looking up, drawn towards the belly. The upper part of the spine needs to bend like a bow, and this time pull the shoulders forward and towards each other, straining. The shoulders do not raise. Without stopping the turn to move back. Breathing: while driving forward — exhale, back — breath.
2. The slopes of the left and right hands at the seams. This exercise is performed while standing. Right hand try to reach for the right foot, the left — to the left. Of course, to the foot you will not reach,but the desired effect will reach the spine will become more flexible. The essence of the exercise and that when the arms do not detach from the torso, bend the upper part of the spine. Tilts are performed 10 times in each direction. During flexion exhale when lifting and inhale.
3. Bending forward, as if trying to get the nose of the belly. Exercise should be performed sitting on a chair. Hands holding on to the seat and pull the head to the stomach. Exhale while bending and inhale while lifting the head. Straighten your back completely. In every movement for 5-6 seconds, only 10 movements. Then we move back, as if trying the back of his head to get the buttocks
4. Rotation of the spine.
Back and head in a straight line. Turn the shoulders and head to the right until it stops. When the shoulders are turned to the stop, making the vibrational motion, with a slight effort of trying to capture the extra inches in every movement. 5 movements in one turn, then again. Then turn left again and do twice for 15 movements. Breath not to detain. 20 seconds on one turn and 1 second one oscillatory motion
These exercises require regular daily exercise for 6 months. After achieving the desired result is a set of exercises you can perform at least — 2-3 times a week, but it is not recommended to stop the ligaments can lose their elasticity and growth will return to the original.
P. S. And remember, just changing your mind — together we change the world! ©
Source: www.prodenas.ru/go.php?name=nm&nam=index-814
1. The shoulders forward. Chin to pull up to his chest. Then the shoulders and head bend 15 times forward and 15 times backward. For each movement 6 seconds. Chin reach the chest; not looking up, drawn towards the belly. The upper part of the spine needs to bend like a bow, and this time pull the shoulders forward and towards each other, straining. The shoulders do not raise. Without stopping the turn to move back. Breathing: while driving forward — exhale, back — breath.
2. The slopes of the left and right hands at the seams. This exercise is performed while standing. Right hand try to reach for the right foot, the left — to the left. Of course, to the foot you will not reach,but the desired effect will reach the spine will become more flexible. The essence of the exercise and that when the arms do not detach from the torso, bend the upper part of the spine. Tilts are performed 10 times in each direction. During flexion exhale when lifting and inhale.
3. Bending forward, as if trying to get the nose of the belly. Exercise should be performed sitting on a chair. Hands holding on to the seat and pull the head to the stomach. Exhale while bending and inhale while lifting the head. Straighten your back completely. In every movement for 5-6 seconds, only 10 movements. Then we move back, as if trying the back of his head to get the buttocks
4. Rotation of the spine.
Back and head in a straight line. Turn the shoulders and head to the right until it stops. When the shoulders are turned to the stop, making the vibrational motion, with a slight effort of trying to capture the extra inches in every movement. 5 movements in one turn, then again. Then turn left again and do twice for 15 movements. Breath not to detain. 20 seconds on one turn and 1 second one oscillatory motion
These exercises require regular daily exercise for 6 months. After achieving the desired result is a set of exercises you can perform at least — 2-3 times a week, but it is not recommended to stop the ligaments can lose their elasticity and growth will return to the original.
P. S. And remember, just changing your mind — together we change the world! ©
Source: www.prodenas.ru/go.php?name=nm&nam=index-814
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