Backbone – guarantee of health of all organism. But all face that after the intense working day or after long motionless situation the back is tired. There is desire to stretch, warm up and relax back muscles. For this purpose there are several ways.
Instruction
1. Bendings will help to pull the back in the standing position forward. Get up directly, legs shoulder width apart, knees are a little bent. Begin to bend forward. You watch that the back remained equal, and the waist didn't cave in. Reach hands the floor and remain in this situation several minutes. Slowly become straight. Execute bendings in the parties from the same home position. The right hand on the belt, left is raised up. Bend to the right, try to keep step with the left hand, don't bend it. Slowly return to the home position. Similarly execute bending to the left. Turns of the case are very effective for relaxation. Connect hands at the level of the breast and slowly turn serially to the left and to the right.
2. It is sometimes more convenient to carry out turns or twisting from the sitting position. In this case you will be able to be late in the extreme point of turn, helping yourself hands. Be not overzealous. Perform exercises until you feel comfortable. Bendings from the sitting position are carried out by the same principle, as from the standing position. Carry out them with the direct back. It isn't obligatory to bend deeply or to try to hold knees straight lines. Performing exercises regularly, you will become more flexible, and it will be simpler to make it.
3. The following exercises are performed in the back-lying position. Tighten one knee to the breast. Clasp the leg under the knee and be late in this situation several minutes. Change the leg. Then tighten to yourself both legs. If you make exercises on the firm surface (for example, on the floor), try to be rolled from the lower back on top is the great massage for the back. Twisting is carried out from the back-lying position as follows: bend one leg in the knee, get the knee for the second leg, try to reach it the floor. Having repeated exercise from two legs, bend both legs and put knees at first to the right, then on the left.
4. If you have problems with the back and to you sick to perform physical exercises, try to visit regularly the pool (if there are no corresponding contraindications). Swimming perfectly strengthens muscles of the back and along with it allows to lower load of the backbone.