For a smooth ridge and strong abdominal muscles! Exercise "seal" stretches the muscles that extend the...

Back problems will recede, just take it for a habit to do this exercise every day. Doing it is pleasant and easy!

Seal. Exercise from the system of Joseph Pilates, which aims to improve the coordination of movements and control of the body. It strengthens the abdominal cavity and relieves tension in the spine, pleasantly massaging the back. It is recommended to perform it in a dark room with the curtains down to focus on your feelings.





Exercises to strengthen the back muscles If you have scoliosis or osteoporosis, Be sure to consult a doctor. before performing this exercise. “Seal” involves bending and straining the spine, which can lead to undesirable consequences.

Use a special yoga mat or karemata - so more comfortableThis will protect you from painful contact of the spine with the hard floor.

Implementation

1. Sit on the edge of the mat, pull your knees to your chest and spread them wider than your shoulders. The heels are together.
2. Put your hands between your legs and grab your ankles. The balance should be on the tailbone.
   
   
   
3. Put your shoulders down and press your belly button against your spine. Inhale round your back in the shape of the letter C and roll back like a ball. Don't touch the floor with your head.
4. In this position, slap your feet with socks 3 times, like a seal with flippers.
   
   
   
5. On exhalation, roll out into a sitting position, bringing the chin closer to the chest. Slap your feet again 3 times. Repeat the exercise 10 times.

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Editorial Board Try to perform the exercise in smooth-pacedSlowly rolling back and forth. If poor balance or lack of flexibility prevents you from doing the exercise, do not bring your legs too close to your chest, and put your hands closer to your knees. Try to do it without rolling back. Take your feet off the mat, feel the point of equilibrium, stay in this position and breathe deeply.

If feel discomfort or neck pain, stop the exercise.



You see, repeating the exercise "seal" is not difficult, try to make it at home. If you follow our recommendations and perform this exercise correctly, you will get rid of back pain, improve blood circulation and strengthen muscles.

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Remember that movement is life! Do not let your body lag, moderate constant load and gymnastics will not only relieve discomfort, fatigue, but also prevent many diseases.

Share this information, for sure it will be useful for those who have back problems.