Spine is experiencing a constant pressure throughout a lifetime. When we walk, run, sit, stand or even lie down, our spinal discs have a continuous pressure. Given the fact that even in a dream, our spine is subject to stress due to wrong postures, it needs periodic relaxation. You can find a couple of exercises for stretch your spine.
Exercise 1. Lay on your stomach, lift the outstretched right arm and left leg at the same time, while bending your back. Stay in this position for a few seconds, low limbs and repeat the exercise with the other side of the body.
Exercise 2. Lying on your stomach, rest your hands on the floor close to the belt and cave in the back. Thigh and pelvis pressed to the floor. Repeat several springy movements back and return to starting position.
Exercise 3. Standing on your knees, get down and rest against the floor with your elbows. Breathing for a few seconds bend back up, after which you exhale and band your back down. Stay in this position for 2-3 seconds. Repeat for 10-15 times.
Exercise 4. Standing on your knees and elbows like in 3rd exercise, pull the legs and throws them up alternately. Repeat for 10-15 times.
Exercise 5. Repeat the 3rd exercise leaning on the floor with unbent hands.
Exercise 6. Lay down on your stomach on the bench and put your strength lags on the floor. Raise legs above the horizon simultaneously and stay in this position for 8-12 seconds.
Exercise 7. I must say, that this technique of stretching the spine may be beyond the power of those who have a weak back.
You can use it after a certain cycle of repetitions of other exercises. So, while lying on your back, clasp the bent knees with your hands and start to swing on the spine as a swing ― back and forth. So, vertebrae from the neck to the waist should be involved. This exercise is very useful, though, it can cause a crunch in the back and pain. If the pain is strongly evident, discard this exercise for a while or permanently.
|Спортивное питание. Для чего нужен гейнер? Всем привет, меня зовут Макс и это мой блог о спортивном ...|