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5 exercises for lumbar-scissor osteochondrosis
Complex of exercises for lumbosacral osteochondrosis1. "My own money"
Reference position: standing
Method: Spread 50 coins on the floor. Slowly, slowly, without sudden movements, leaning on your knee, raise coins one by one.
Raise all 50 coins. Do not consider this exercise as a joke or a joke. Everything has a psychological basis. Resolutely "smash money!" For the lower back, it is very useful.
2. "Hit on your knee."
Initial position: lying on your back, the legs are slightly bent in the right hand to stretch forward, put the hand on the left knee.
Method: press the palm on the knee, knee-on the palm with effort for 8-10 seconds. Rest 10-15 seconds. Repeat the exercise 5-10 times for each leg. In pauses, lying on your back, relax the muscles of the hands, trunk, legs.
Purpose: training oblique muscles of the trunk and back.
3. "Kolobok"
Reference position: lying on your back
Method: Tighten your knees to your chest. Bring your head to your knees, embrace them with your hands. Make swinging movements lying on your back (3-5 times). Then the starting position. Repeat 4-6 times. Breathing is arbitrary.
Purpose: strengthening the muscular corset, ligamentous apparatus, improving the mobility of the spine, hip and knee joints.
4. "Semi-most"
Starting position: lying on your back, hands along the body, legs will bend you in your knees.
Method: raise the pelvis - inhale, lower - exhale, Repeat 4-6 times.
Purpose: training oblique muscles of the trunk and back.
5. The Spiral.
Starting position: lying on your back, hands along the trunk, legs slightly bent.
Technique: Put both legs to the right of the body, simultaneously turning the head and upper body to the left - exhale. Stay in this position for about 5 seconds. You can very carefully make a few light "pumping" turns of the trunk, slightly "twirl the spring" provided that it does not cause pain. Then turn the legs to the left of the torso, simultaneously turning the head and upper torso to the right, being in this position for 5 seconds. Repeat all these exercises 7-10 times. Breathing: inhale when changing posture, exhale when turning.
Purpose: strengthening the muscle corset. published
P.S. And remember, just by changing your consciousness – together we change the world!
Source: vk.com/wall-23903469?w=wall-23903469_4861
Reference position: standing
Method: Spread 50 coins on the floor. Slowly, slowly, without sudden movements, leaning on your knee, raise coins one by one.
Raise all 50 coins. Do not consider this exercise as a joke or a joke. Everything has a psychological basis. Resolutely "smash money!" For the lower back, it is very useful.
2. "Hit on your knee."
Initial position: lying on your back, the legs are slightly bent in the right hand to stretch forward, put the hand on the left knee.
Method: press the palm on the knee, knee-on the palm with effort for 8-10 seconds. Rest 10-15 seconds. Repeat the exercise 5-10 times for each leg. In pauses, lying on your back, relax the muscles of the hands, trunk, legs.
Purpose: training oblique muscles of the trunk and back.
3. "Kolobok"
Reference position: lying on your back
Method: Tighten your knees to your chest. Bring your head to your knees, embrace them with your hands. Make swinging movements lying on your back (3-5 times). Then the starting position. Repeat 4-6 times. Breathing is arbitrary.
Purpose: strengthening the muscular corset, ligamentous apparatus, improving the mobility of the spine, hip and knee joints.
4. "Semi-most"
Starting position: lying on your back, hands along the body, legs will bend you in your knees.
Method: raise the pelvis - inhale, lower - exhale, Repeat 4-6 times.
Purpose: training oblique muscles of the trunk and back.
5. The Spiral.
Starting position: lying on your back, hands along the trunk, legs slightly bent.
Technique: Put both legs to the right of the body, simultaneously turning the head and upper body to the left - exhale. Stay in this position for about 5 seconds. You can very carefully make a few light "pumping" turns of the trunk, slightly "twirl the spring" provided that it does not cause pain. Then turn the legs to the left of the torso, simultaneously turning the head and upper torso to the right, being in this position for 5 seconds. Repeat all these exercises 7-10 times. Breathing: inhale when changing posture, exhale when turning.
Purpose: strengthening the muscle corset. published
P.S. And remember, just by changing your consciousness – together we change the world!
Source: vk.com/wall-23903469?w=wall-23903469_4861
