Dorsodynias often arise after the raising of weights or long stay in the same pose. To get rid of unpleasant feelings, it is necessary to execute the set of exercises on the extension.
Sedentary work or regular heavy lifting provoke emergence of dorsodynias. These unpleasant feelings reduce quality of life, cause many troubles. Regular performance of the set of exercises on the extension helps to solve the problem. Such gymnastics doesn't assume big load of muscles, joints, but at the same time is very effective. The training will require only the firm plain surface, the rug. It is worth allocating for each exercise on average in 1 minute. The result will be noticeable already soon.
Child's pose
Home position: to rise on all fours and to extend hands before itself. Buttocks need to be lowered smoothly to sit down on heels. Hands at the same time have to be extended. It is possible to move freely them on the floor. When buttocks touch heels, it is necessary to pull the back and to allocate for the palm to feet. The forehead has to touch the floor. In such situation to spend 30 seconds then to have a rest and repeat a little exercise.
Backbone extension
Home position: to lay down on the back, to part hands in the parties, to turn the head on one side, to bend legs in knees and to place slightly. For performance of exercise it is necessary to incline serially knees in one party, and to turn the head in opposite, being late in such position for 10 seconds. The back and shoulders at the same time have to be pressed to the floor. Shovels can't be raised. In each party it is necessary to bend about 4 times. After performance of the extension it is possible to straighten the back and to have a rest 1-2 minutes.
Diagonal bendings
Home position: to lay down on the back, slightly to place legs, to get hands for the head. To serially bend knees at first in one, and then in other party, at the same time turning the head in the opposite direction. The second leg at the same time has to remain the straight line. The elbow it isn't necessary to reach for the knee. This stretching exercise therefore it is enough to turn the head only slightly. In each party it is necessary to turn about 5 times, without stopping.
Bendings forward
Home position: it is wide to place legs, socks have to look forward. For performance of exercise it is deeply necessary to inhale, and on the exhalation to bend forward. The back needs to be held directly, and knees can be bent slightly. It is necessary to reach the floor, having put the hands bent in elbows before itself. In such situation it is necessary to be late for 30 seconds, and then to become straight, shake by hands, legs and to repeat exercise. Not always it is possible to execute such gymnastics from the first, but you shouldn't worry about it. Gradually muscles will stretch and it will be simpler to be bent. At first it is possible to bend not to the floor, and it is the lowest, increasing range gradually.
Twisting sitting
Home position: to sit down on buttocks, to straighten legs and to extend them forward. For performance of exercise it is necessary to transfer the right leg for left, to put the right foot on the floor near the left knee. The left hand is required to be transferred for the right leg. It is necessary to try to lower the left palm to the ankle of the right leg, making a start the shoulder of the left hand from the right leg, Further it is necessary to make the deep breath, and on the exhalation to tuck the stomach in and to turn the case to the right, having looked through the right shoulder. In such situation to be late for 30 seconds, and then to relax and repeat exercise in other party.
Happy child
Home position: to lay down on the back, to bend legs in knees. On the breath it is necessary to tighten knees to the stomach, to pick up feet. Knees should be parted in the parties, having brought up them to armpits. Having received such situation, it is necessary to rock from outside aside, trying to linger on each side for 10-15 seconds.
Strengthening of chest department of the backbone
Home position: to rise on the rug on all fours, to cramp legs together, to put hands before itself. Without finding such way out, it is necessary to curve the arch the back and to record it for 15 or 30 seconds. This exercise is called ""Cat"". It is necessary to carry out it on 2-3 times for the training. Later it is possible to have a rest about a minute and to receive the provision ""camel"". For this purpose from the home position it is necessary to cave in towards the floor, forming the same arch, but only in the opposite direction. To record this situation for 15 or 30 seconds. Stretching exercises and strengthening of chest department of the backbone are especially useful to those who have the sedentary work.
Lunges of the runner
Home position: to rise on all fours, having put emphasis on palms and knees. For performance of exercise it is necessary to step on the exhalation the right foot on width of the right hand. From the heel on the sock to move the leg forward and it is a little sideways that the right caviar was slightly ahead of the right knee. It is impossible to raise the left knee. To make the deep breath, and then on the exhalation to be curved by hips forward. At the same time not to shift the hand. In such situation it is necessary to be late for 30 seconds, and then to have a rest and repeat a little exercise, having moved forward already other leg. Such lunges help to stretch front muscles of hips and to strengthen the lower part of the backbone. They allow to get rid of dorsodynias.