How to do the right twisting

Lower back pain is a serious thing! If your morning doesn’t start with coffee, pain in the lower back area - Be sure to start making twists. All you need is a rug and a little patience.

Twisting is a slow exercise. They are focused not on speed, but on how to relax the muscles as much as possible and bring the lumbar spine into tone.





How to make the snails are one of the most effective exercises to maintain the health of the back and back. However, before you start, you need to warm up, which will be focused on warming up and relaxing the muscles. Remember, in no case can you start a serious set of exercises without a good warm-up.

Warm-up

1. Lie on your back, bend your knees and lift your lower back. Slowly lower and lift it, leaving shoulder blades and buttocks on the floor. That way you'll stretch and warm up the lumbar section.
   
   
   
   
2. Now lift your buttocks and stay in this position three times for 10 seconds. Watch your breath.
   
   
   
   
3. Lower your buttocks on the floor and pull your leg to you while holding onto your thigh. Press your leg against your stomach and stretch it up. Same thing with the other leg. Do this exercise several times with each leg.
   
   
   
   

Twisting

1. In order to perform the first twist, lie down on your back and bend one leg in your knee. Try to keep your knee as close to the floor as possible. Repeat these movements in a comfortable amplitude. Perform several times with each leg.
   
   
   
   
2. The next twist is performed lying on your back. Bend both legs and connect your feet. Put your hands up. Now start twisting alternately in both directions. Remember that you need to twist slowly. Try to feel every muscle.
   
   
   
   
3. This exercise is static. Bend your knees, stretch your arms forward and try to relax all the muscles of the back as much as possible. Hold this position for 20 seconds.
   
   
   
   
4. To perform this twist, lie down on the floor, spread your arms to the sides, bend your left leg in your knee, and lower to your right. Stay in that position longer. Same thing with the other leg. You can complicate this exercise by extending your leg and pulling your sock down. This exercise not only stretches the muscles of the back well, but also tone the muscles of the lateral press. If you do a lot of work in the gym, be sure to ask your coach to talk about it. how to twist properlyThey are required after intensive training for the press.
   
   
   
   
   
   
5. Lift both legs and bend them in your knees. Lower your legs to your right, stay in this position as comfortable as possible for yourself. Repeat the same thing with your feet down the other way. More on that, how to do side twisting And for what, you can read a little below.
   
   
   
   

Repeat the exercises from the warm-up after twisting. In order to finally get rid of back and lumbar pain, do these twists morning.

Side twists are necessary for stretching the lumbar region, but they also significantly work out the oblique abdominal muscles. With a low percentage of subcutaneous fat, you can create a beautiful relief twistingly. Do not forget that to retract the stomach when twisting is necessary only on inhalation.





Unfortunately, nowadays it is very difficult to avoid problems with the spine due to a sedentary lifestyle. However, you can help your body by exercising for 5-10 minutes each morning.

Acupuncture will also help you feel better. Kinesiological exercises will relieve headaches and help you forget about depression once and for all.

Take care not only of your physical but also your mental health. Use simple and quick exercises to develop memory.