“The greatest and most brutal mistake of all who often have back and neck pains!” Osteopath in years gave a recipe that heals...

Back pain is often taken by surprise. The reason is an inactive lifestyle and sedentary work. Why, why don't you move? Classes in the gym take a lot of time and are expensive. And not everyone can boast of having a stadium in the yard, yes. Finding 10 minutes to study at home is not that difficult. I recently went to an osteopath who told me to do these exercises every day. Don't miss it! So what? Finally, the problems that have plagued me for many years, this unbearable pain in the back and neck, these joint pains, are gone.

We offer you a full-fledged complex, where the most effective exercises. This is not just gymnastics, it is yoga, qigong and joint health in one person. After spending 10 minutes, you will forever forget about the pain in the spine.





Exercise for the back muscles It is better to perform before 8 am. Take at least one minute for each exercise. Use hard surfaces, comfortable clothes and shoes.

1. "A pillar with ropes"
   This exercise relaxes the back and shoulder girdle. Legs shoulder wide, arms relaxed. Do “sweep” with your hands, simultaneously with turns around the waist. Increase the intensity with each stroke.
   
   
   
   
2. "Heron"
   In Qigong, this exercise is called “the golden rooster stands on one leg.” The shoes are better off. Well developed coordination, balance, agility. Eastern medicine believes that exercise treats the roots of diseases and strengthens the body’s immunity. Stand on one leg, raise the other so that it is parallel to the ground or higher. The socks are stretched. Hand, from the side of the raised leg, stretch forward, but do not extend to the end. Put the second down, your hand looks at the floor. It looks like you're leaning on two balls. In this position, it is enough to be a few seconds. When you reach balance and balance, rise 3-5 times on the sock with your eyes closed.
   
   
   
   
   
   
3. "Roller"
   This is one of the most valuable exercises in the complex. Perfectly tones, relieves tension from the spine. The method of execution is simple: sit on the floor "in Turkish", necessarily on a hard surface. If there is discomfort, use a soft mat. The back is as rounded as possible. Pull back to the floor, ride on your back and return to your starting position. You can straighten your legs, but then hold your legs. Do at least 12 times.
   
   
   
   
4. Hammer.
   In this exercise, the upper back works, especially its part between the shoulder blades. It is better to perform immediately after the “roller” or in combination with it. Lie down on your back, put your arms around your shoulders. Pick it up and round it up. “Tap” with your back on the surface, alternately changing hands on your shoulders. Do 12 repetitions, 6 for each hand. 635258
   
   
   
   
5. Sipping.
   The simplest exercise. Relaxes muscles after the previous ones, improves blood circulation. Lying on your back, cross your fingers and pull up, straighten your socks from yourself. Remember to breathe, it should be free and easy. Stay in this position for a few seconds, enough 10 repetitions. If you lie uncomfortable, you can stretch standing on your socks.
   
   
   
   
6. "Candle"
   Known to you "birch" - the basis of this exercise. This inverted asana in yoga, helps to improve memory, increase the speed of thinking. It also prevents varicose veins on the legs. You know how to do it. Lying on your back, raise your legs up, holding your hip or lower back. The socks are stretched. In this position, spend a few seconds as long as possible. Try the exercise "plough" - lower your legs back and stretch your arms parallel to the floor.
   
   
   
   
   
   
7. Sphinx and cobra
   This exercise is also from yoga. Strengthens the back, improves flexibility and mobility of the vertebrae. To perform, you need to lie on your stomach, stretch your arms. Raise the upper body slowly, bending your back, leaning on your forearms, look forward. Socks are stretched out, try not to raise your legs. When you look forward, it's a sphinx. Now gently stretch back to see the ceiling, you get a cobra.
   
   
   
   
8. Fetus
   Do this asana after the cobra! It is always necessary to compensate for the bending of the spine in the opposite direction. Exercise improves digestion, effectively for knee pain. It is very simple to perform: carefully sit on your feet, taking your knees with your hands, or stretching them forward. Hold it for a few seconds. After 8-10 repetitions, sit with your back straight.
   
   
   
   
9. Twisting
   Very useful. exercises. With impaired posture, rheumatism, chronic pain - you will not find it better. It won't be a problem to learn. Take a static position, as shown in the picture. Turn your head in the opposite direction. Put your elbow on your leg. These tricks will help to increase the efficiency of implementation.
   
   
   
   
10. Inclinations
    Slopes have a powerful healing power. Strengthen the lower back, stretch the tendons. Standing, legs on the double width of the shoulders, arms to the sides. Do not change the position of the hands, lean to the right side. Do a couple of breathing cycles (inhale-exhale) and touch the ankle of your left leg. Get back to the starting position. Repeat for the opposite side, only 5-6 times each. At the end of the exercise, make a compensatory deflection back.
    
    
    
    

Do not be lazy to do these exercises every morning. A healthy back is the key to good health. When there is no time catastrophically, exercise for a beautiful posture without getting up from the workplace.

Remember when gymnastics does not help, and chronic back pain remains - consult a doctor! If the article was useful, tell your friends about it!