Healthy backbone – prevention of many diseases of the organism. To keep the backbone in the healthy state and also to correct its shortcomings special exercises will help. It is recommended to carry out the complex given below before going to bed as the organism during the occupation strongly calms down.
1. Get up directly, feet together, hands are lowered along the body. On the breath raise hands up, stretch all over. With the exhalation, without rounding the back, slowly lower the case down. Then relax the back, the neck and hands. Allow the backbone to receive position, convenient for it, and stay in the pose of 1 - 2 minute. Then with the breath rise through the rounded back up. With the following breath raise hands up and once again stretch all over. With the exhalation lower hands.
2. Hands arrange before the breast, having bent them in elbows. On the breath, leaving hips motionless, be twisted in the waist and turn the upper body to the right. On the exhalation return to the initial position. With the breath turn the case to the left. Make not less than 15 twists in each party.
3. Kneel, deliver to the palm on the floor, holding shoulders perpendicularly to the case. On the breath raise the head and the tailbone up, cave in in the backbone, having directed the stomach to the floor. With the exhalation round the back, put the chin to the neck basis, and pull the tailbone to the floor. Repeat exercise of 10 - 15 times.
4. Lay down on the stomach, put palms under shoulders, as much as possible part legs in the parties, without bending knees. On the breath slowly tear off the upper body from the floor, caving in in the backbone. Stand in the state, comfortable for yourself. On the breath turn the case to the right, look for the back. With the exhalation translate the look forward. On the following breath be twisted to the left. Make 5 – 7 twists in each party. With the exhalation slowly fall by the floor. Extend hands along the body and have a rest 1 minute.
5. Sit down buttocks on heels. With the exhalation lower all case to the floor, put the forehead on the rug, extend hands back. In such situation relax and stay 1 minute.
6. Sit down in Turkish, put the right palm on the left hip, raise the left hand over the head. On the breath reach for the hand, with the exhalation lower the upper body precisely to the right. In such situation try to relax and to stay 1 minute. With the breath return to the initial position. Trade hands places and make bending to the left.