Taking care of the spine does not require many special treatments. It is enough to do a few simple exercises every other day. For this little attention, your spine will be grateful to you for the rest of your life.
You sit for hours at the computer, watch TV half-lying in a comfortable armchair or sleep on a soft mattress. For you it is pleasure and relaxation, for yourspine- torture. He also does not tolerate any overloads, such as lifting and walking in high heels. You do not remember him on a daily basis, and he tolerates everything patiently. By the time. Sooner or later, he'll remember himself with a stinging, stingingback painand muscle spasms. Fortunately, you can easily avoid it! We suggest a few simple exercises for the spine that will strengthen and relaxback muscles .
Spine strengthening exercises
1. Stand upright.
Put a not too heavy book on your head. Look ahead. Walk upright for a few minutes, keeping the book on your head.
2. Stand slightly astride
Straighten your back, clasp your hands on your buttocks. Bend your torso and head parallel to the floor. Raise your hands firmly and pinch your shoulder blades down. Deepen the bend, then come back to the starting position. Repeat the exercise 10 times.
3. Sit on the floor
Bend your legs at the knees. Rest your extended arms on the floor, pointing your fingers towards your feet. Slowly raise your hips so that your thighs, torso and head form a straight line parallel to the floor. Tighten your abdominal and back muscles. Hold for a few seconds and lower your hips. Do 10 repetitions twice.
4. Lie on your back
Place your legs bent at the knees, straighten your arms alongside your body. Slowly raise your hips so that your thighs and torso are in a straight line. Tighten your buttocks and don't push your hips forward. Hold on for a few seconds. Do two sets of 10 repetitions.
See the gallery of 9 photosYou must do it
- When picking up light objects from the ground, try to crouch down.
- Kneel down while washing the bathtub; use a brush extension cord when vacuuming. Put on both hands when carrying heavy shopping.
- Do not sit in one position for a long time, get up every half an hour, stretch and walk for a while.
- No.cross your legs.
5. Lie on your stomach
Raise your left leg and right arm as high as you can. Hold for a few seconds and go back to lying down. Then lift your right leg and left arm. Don't raise your head high. Repeat the exercise in 2 series of 10 times.
6. Lie on your stomach
Place your hands on your buttocks, pull your shoulder blades down. Raise your torso, hold it for a few seconds, and then go back to lying down. Remember not to tilt your head back. Repeat the exercise 10 times.
7. Make a propped kneel
Perform the so-called cat's back. Take turns bending your spine up and down. Repeat the exercise several times.
8. Sit on a chair and spread your legs
Slowly bend your torso so that it is between your legs and grasp the outside of the ankles. Hold this position for several tens of seconds.
9. Lie on your back
Bend your legs, grasp them under your knees and pull them towards your chest. Hold for tens of seconds.
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