Can't you straighten up? 7 simple stretching exercises will save you from back pain.

Back pain 90% of residents of megacities feel it, especially those who have to work sitting every day.





In some cases, the discomfort lasts only a few hours, but it happens that a person suffers from them for several days or even weeks. If you spend most of the day sitting at the computer, you just need to do these simple things. backstretching.





They do not require much time or special equipment and in a week they give amazing results.

Seven minutes of such daily activities will save you from back pain and joint problems. Just watch and start stretching today!

Stretching "four" (30 seconds on each side)

1. Place your right foot on your left knee, folding your legs in the shape of the number 4.
2. Cover your left leg with your hands and pull closer to your chest. Keep your right knee arched to the right.
3. Hold in this position for 5 deep breaths and change the side.

Pose of the child (30 seconds)

1. Stand on all fours, stretch your arms out in front of you.
2. Put your buttocks down and sit on your heels. Place your hands along the body with your palms up or stretch out in front of you. You can also stretch your arms between your legs and put your head on your side.
3. Each of these variations of the child’s posture relaxes the back, shoulders and neck in different ways. Try all the variations to find your favorite posture.
4. Stay in the child’s position for 5 breaths or longer until you are ready to stand up. On inhalation, raise the upper body up.

Twisting "four" (30 seconds on each side)

1. Lie down on the floor and bend your knees. Take your knees sideways, for example, to the left, so that one leg lies on the floor. Put your right hand behind your head. Put your left hand on your right side.
2. On exhalation, strain the lateral muscles of the abdomen and twist the body, raising the shoulders up. If your legs are deflected to the left side, you lift the body until the left shoulder is removed from the floor by 1-2 cm.
3. On inhalation, return to the starting position.

Runner's attacks (30 seconds on each side)

1. Stand with emphasis on the palms and knees. Step the right foot to the width of the right hand. Move your foot from the heel to the toe forward and slightly sideways so that the right calf is slightly ahead of the right knee. Don't raise your left knee.
2. Without moving your arms, bend your hips forward to stretch the front of your thighs.
3. Hold the position for 30 seconds, then change your legs.

Leg extension (30 seconds)

1. Starting position: standing, heels put together, socks spread to the sides. The back is straight, the stomach is tense and drawn, the shoulders are lowered.
2. With exhalation, slowly descend into the plio, knees spread to the sides.
3. Hold the position for 30 seconds and inhale to the starting position.

Sitting twists (30 seconds on each side)

1. The starting position is sitting, the legs are straightened and stretched forward.
2. Move your right leg over your left, put your right foot on the floor near your left knee. Move your left hand over your right leg. Repelling the shoulder of the left hand from the right leg, try to lower the left palm to the ankle of the right leg.
3. Take a breath and exhale, slightly drawn into the stomach, turn the body, chest and head to the right. Look over your right shoulder. Hold the position for 30 seconds, then change sides.

Satisfied child (30 seconds)

1. Lie on your back. Tighten your knees to your stomach. With inhalation, grab the outside of the feet with your hands.
2. Spread your knees, gently directing them to the sides slightly wider than the body. Pull your knees to your armpits. Keep your ankles above your knees so that the lower legs are perpendicular to the floor. Bending your heels. Press your feet on your hands and your hands on your heels, creating a soft resistance.
3. Slowly swing from side to side, massaging the lower back. Hold your position for 30 seconds.

Surely among your friends there is a person who feels discomfort in the lumbar region, so do not forget to share this information with him. It only takes 7 minutes a day to take care of back-health!