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"Toffee": gentle exercises for spinal health
This is recommended to do exercises when active movement is difficult to perform. It can be done on the floor, bed, Mat, or bed.
A complex of 7 simple exercises
Exercise 1. Starting position – lying on your back, feet slightly apart, arms outstretched to the sides and up.
Taking a few deep breaths and mentally "walk" through the body to maximally relax the muscles.
Exercise 2. Starting position – lying on his back.
Slowly and with an effort to stretch all the muscles of the right foot, behind the toes someone pulls. At the point of maximum tension to stay on for 10 seconds.
The same is done with the left foot. Repeat the exercise 5-10 times.
Exercise 3. Starting position – lying on his back.
Stretch both legs simultaneously and slowly and with effort to turn the knees, and socks inside. To stay in this position for 10 seconds.
After that, continuing to stretch while slowly and with an effort to turn the knees, and socks outside. Repeat the exercise 5-10 times.
Exercise 4. Starting position – lying on his back.
With the power to dissolve the fingers of the right hand and, keeping the tension, slowly and with effort pulled the whole arm, as if somebody pulls her fingers. To stay in this position for 10 seconds.
The same is done with the left hand. Repeat the exercise 5-10 times.
Exercise 5. Starting position – lying on his back.
With the power squeeze my right hand into a fist and, keeping the tension, slowly and with effort pulled the whole arm, as if somebody pulls her fist. To stay in this position for 10 seconds.
The same is done with the left hand. Repeat the exercise 5-10 times.
Exercise 6. Starting position – lying on his back.
Stretch both arms simultaneously and slowly and with effort to turn the elbows and hands inside. To stay in this position for 10 seconds.
Then, continuing to stretch while slowly and rotate your elbows and hands out. Repeat the exercise 5-10 times.
Exercise 7. Starting position – lying on his back.
Stretch arms and legs slowly and at the same time and effort to perform the circular movements of the feet and hands, making 10 circles to the left and 10 circles to the right.published
V. Grigoriev, A. Umnyakov, "Life without back pain. Treatment of scoliosis, osteoporosis, osteochondrosis, intervertebral hernia without surgery"
P. S. And remember, only by changing their consumption — together we change the world! ©
Source: //vk.com/wall-23903469?w=wall-23903469_13218%2Fall
A complex of 7 simple exercises
Exercise 1. Starting position – lying on your back, feet slightly apart, arms outstretched to the sides and up.
Taking a few deep breaths and mentally "walk" through the body to maximally relax the muscles.
Exercise 2. Starting position – lying on his back.
Slowly and with an effort to stretch all the muscles of the right foot, behind the toes someone pulls. At the point of maximum tension to stay on for 10 seconds.
The same is done with the left foot. Repeat the exercise 5-10 times.
Exercise 3. Starting position – lying on his back.
Stretch both legs simultaneously and slowly and with effort to turn the knees, and socks inside. To stay in this position for 10 seconds.
After that, continuing to stretch while slowly and with an effort to turn the knees, and socks outside. Repeat the exercise 5-10 times.
Exercise 4. Starting position – lying on his back.
With the power to dissolve the fingers of the right hand and, keeping the tension, slowly and with effort pulled the whole arm, as if somebody pulls her fingers. To stay in this position for 10 seconds.
The same is done with the left hand. Repeat the exercise 5-10 times.
Exercise 5. Starting position – lying on his back.
With the power squeeze my right hand into a fist and, keeping the tension, slowly and with effort pulled the whole arm, as if somebody pulls her fist. To stay in this position for 10 seconds.
The same is done with the left hand. Repeat the exercise 5-10 times.
Exercise 6. Starting position – lying on his back.
Stretch both arms simultaneously and slowly and with effort to turn the elbows and hands inside. To stay in this position for 10 seconds.
Then, continuing to stretch while slowly and rotate your elbows and hands out. Repeat the exercise 5-10 times.
Exercise 7. Starting position – lying on his back.
Stretch arms and legs slowly and at the same time and effort to perform the circular movements of the feet and hands, making 10 circles to the left and 10 circles to the right.published
V. Grigoriev, A. Umnyakov, "Life without back pain. Treatment of scoliosis, osteoporosis, osteochondrosis, intervertebral hernia without surgery"
P. S. And remember, only by changing their consumption — together we change the world! ©
Source: //vk.com/wall-23903469?w=wall-23903469_13218%2Fall
