The proposed exercises improve the blood flow to the lower limbs and pelvic organs. These exercises is the prevention of pain in the hip and knee joints.
Workout will also be useful for varicose veins of the legs and the uterus. Stagnation in the pelvic organs causing diseases of the sexual sphere (a prostatitis in men and inflammatory processes in the ovaries and uterus in women) and creates the preconditions for the development of BPH. Use exercises for the prevention of these diseases.
Lying on your back, legs extended. Alternately raise straight leg up. Then perform the same exercise with the toes touching the feet of the opposite hand.2.
Lying on your back, legs extended, arms along the body. Raise your pelvis and hold for 10 seconds. To carry out 3 times.3.
Lying on back, hands under his head in the castle. The right leg recorded double screen to the left, toes reaching for the floor, turning the pelvis. Shoulders are off the floor. Then the same exercise with the other leg. Repeat 3-4 times.4.
Lying on back, hands under his head in the castle. Socks pull with tension in the muscles of the legs. Lift your upper body and look at socks. Keep the torso 5-10 seconds. To carry out 3 times.5.
Lying on your back, legs bent at the knees, hands under my head in the castle. Alternately turn your knees outward, reaching to the floor. Then performed the same two feet.6.
Lying on your back, legs bent at the knees and widely separated, hands under my head in the castle. Alternately, turn knees inwards, reaching to the floor. The same two legs with the maximum possible rotation of the knees.7.
Lying on your back, legs bent at the knees. Pulls her knees to her stomach and lifted at the same time, trying to put his forehead on his knees.8.
Lying on the back. "Like" the pelvis around the fixed legs in the other direction.9.
Lying on his stomach, arms stretched forward. Alternately bend your knee joints 3-5 minutes.10.
Lying on his stomach, arms stretched forward. Alternately raise straight leg up for 3-5 minutes.11.
Lying on his stomach, hands under the chin. Right leg to place over his left, turning hips, and toes touch the floor. Now the same exercises are performed with left leg. Repeat 4-5 times for each leg.12.
Lying on his stomach, hands under the chin. The knee slide across the floor to the elbow is alternately performed for both legs. Only 4-5 times for each leg.13.
Lying on his stomach, hands under chin, feet stretched out along the floor and rest on the finger pads. Lift your pelvis and knees, leaning on hands and toes – hold for at least 5 seconds. To perform the exercise 3 times.14.
Lying on his stomach, hands under chin, feet stretched out along the floor and rest on the finger pads. To "walk" on toes right and left around the fixed pelvis.15.
Hand under chin, legs bent at the knees. Rely on hands and knees. Alternately raise bent knee the foot and the heel trying to reach out to the back. Perform the exercise for about three minutes.
Standing on all fours, the hands rest on the palm. Alternately lift up the straight leg and the opposite arm. You will need to coordinate traffic – control several times until you get it in sync.17.
Standing on all fours, relying on the elbows. Slip the knee to the elbow of the opposite arm.18.
Standing on all fours, the hands rest on the palm. Knee pulls forward while the head and drop the knee trying to reach the forehead.19.
Standing on all fours, the hands rest on the palm. Without taking your hands off the floor, lower pelvis to heel. Then, without lifting your pelvis from the heels, stretch the arms forward as far as possible.20.
Sitting on the heels, calm the breath. The back is straight. In front of him slowly raise hands up breath in through your nose. Slowly through the sides of lower hands down – exhale through the mouth. published
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