Dorsodynias arise at most of the people who are carrying out days without a break in the inactive state. They arise at young age and if not to be engaged in them at the early stage, they will take the chronic form. Performing simple exercises, you learn how to get rid of the dorsodynia to the inactive person.
It is required to you
- Gymnastic rug.
- Some free time.
Instruction
1. Begin with warm-up. As you already understood, this council consists in performance of physical exercises. Respectively, it is necessary to do them correctly. Prepare the body for loadings, it is necessary to begin with running on the spot - 10 minutes, it isn't less. The second exercise of warm-up - Elvis. One leg is taken out forward, bent in the knee. The second is left behind, having a little distanced back and too having bent in the knee, having concerned it the floor. The corner - not less than 90 degrees, and this rule for both legs. In the jump to change position of legs. To repeat 5 times on each leg. Warm-up in the plie comes to the end with squat - 15 squats are carried out from situation with widely placed legs. The provision of feet doesn't change, the basin at the time of the squat should be distanced as it is possible further back.
2. Let's execute ""Kitty"". Let's remind that the home position is the stance on palms and knees. The back is rounded and on the exhalation ""is rounded"", position of arm and legs doesn't change. 15 repetitions.
3. Let's make the deep squat. Legs - shoulder width apart. It is necessary to squat low - so that elbows appeared on a lap, kind of resting against them. 15 squats.
4. Let's make ""cobra"". Situation - lying on the stomach. Rest palms against the floor near shoulders and raise the upper body. Try to straighten the back and to throw back the head a little back. 15 repetitions.
5. We will be run on the place, highly raising knees. Serially reach the left knee the left palm, right - to right. Hands are bent in elbows at an angle of 90 degrees. 27 repetitions for each leg.
6. Let's perform stretching exercise. Sitting on the floor, extend legs and reach hands for feet. Don't pull the sock if you have no extension of ""dancer"".
7. Let's execute squat jumps. Widely place legs, sit down. Jump forward, back. Repeat 28 times in each party.
8. Let's perform exercise for the extension of muscles. Get up, having placed legs as it is possible more widely. Stretch hands to the left foot, be late, deeply breathing, on 4 breaths exhalations. Move to the center, repeat the breath exhalation 4 times, stretch to the right leg, be late on 4 breaths exhalations.
9. Let's be late in ""level"". Do it on straight arms, resting them against the floor. Also toes have to rest against the floor. You hold the back directly. You suffer. Performance time - 15 seconds.
10. Let's stretch muscles. Get up, bend one leg in the knee. Without parting the hip and holding the ""standing"" leg directly, undertake foot of the bent leg, and, holding it, stand 28 seconds. Do the same for other leg.