Spine - how to strengthen your back muscles Taking care of your spine does not require many special treatments. Every other day is enough to make a few simple exercises. For this bit of attention will be the backbone grateful for life. Because of injuries back very easily and some injuries exclude us from the activity for a lifetime. Sitting for hours at the computer, watching TV lying half in a comfortable chair or sleep on a soft mattress. For you it is a pleasure and relaxation for your spine - torture. Also does not tolerate any overload, for example. Lifting and walking in high heels. Every day you do not remember him, and he patiently tolerates everything. To time. Sooner or later remind myself saying a searing, stabbing back pain and muscle spasm. Fortunately, you can easily avoid it! Proposes some simple exercises for the spine, which will strengthen and relax your back muscles. The proposal spine strengthening exercises 1. Stand upright / ny On his head lay too heavy book. Look ahead. For a few minutes walks upright / ny trying to keep a book on his head. 2. Separate your legs Straighten your back, hands on the buttocks Weave. Follow the slope so that the torso and head are parallel to the floor. Hands firmly lift up and the blades download. Intensify slope, then return to the starting position. Repeat the exercise 10 times. 3. Sit on the floor Legs bend at the knees. Straight hands lean on the floor, heading toward the feet of the fingers. Lift hips slowly so that the thigh with the trunk, and the head form a straight line, parallel to the floor. Tighten your abdominal muscles and back. Hold for a few seconds and then lower the hips. Perform twice for 10 reps. 4. Lie on your back Separate your legs bent at the knees, straighten your hands at your sides. Lift slowly hips, thighs so that together with the body form a straight line. Tighten your buttocks and hips forward an ejection. Hold for a few seconds. Do two sets of 10 repetitions. Raising from the ground up light objects, try to crouch. Kneel while washing tubs; When vacuuming, use an extension cord to the brush. Wearing heavy purchases unfold on both hands. Do not sit in one position for a long time, every half hour stand up, drag out and take a walk while. Do not assume foot to foot. 5. Lie on your stomach Lift up your left leg and right arm as high as you can. Hold for a few seconds and go back to lie down. Then lift your right leg and left arm. Do not lift their heads high. Repeat in 2 batches of 10 times. 6. Lie on your stomach Weave your hands on the buttocks, pull the blade. Lift the body, hold on for a few seconds and go back to lie down. Be sure not to bend your head back. Repeat the exercise 10 times. 7. Do Klęk supported Follow called. cat back. Alternately spine to bend up and down. Repeat a few times. 8. Sit in a chair and spacing feet Slowly bending down the trunk, so that was between her legs and grab the outside ankles. Hold in this position a few dozen seconds. 9. Lie on your back Bend your legs, grab them and pull knees to the chest. Hold for a few dozen seconds. These are some simple exercises you can do at home in your spare time. A really read could save us from harm and threatening injuries.
Posted on: Mon, 29 Dec 2014 19:36:05 +0000
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