Back hurts in the evenings, approximately 80% of the adult inhabitants of the planet. The fact that one day the distance between the vertebrae decreases, and they put pressure on the spinal cord, thus causing unpleasant pain in the back and oppressing the internal organs. The task of the evening charge for back - to gently stretch the spine, increasing, thus, is the distance. Do it yourself can everyone with the help of special exercises.
Basic rules when performing exercises for spine simple - you need to do the exercises without jerks, gently, feeling the stretch of the back muscles and spine. These exercises can be done every day for 10-15 minutes.
1. Get on all fours. Take a breath, slightly rotten back and look up. To feel the stretch of muscles along the entire spine from the tailbone to the neck. Hold your breath for a few seconds. Then exhale, round your back and pull your stomach to tense muscles. Tuck your chin to your chest and hold your breath for a few seconds. To run 7-8 such movements.
2. Lie on your back, place hands on the floor behind your head. Fully exhale air. Keeping the left leg straight, inhale while bending the right knee, and pressing his thigh to the torso, ohvatyvaya right knee with both hands. Hold your breath for a few seconds, then relax, exhale and return to starting position. Repeat 5-7 times for each leg.
3. Lie on the floor, hands behind your head and straighten. Breathe normally. Simultaneously pull the left arm and leg in opposite directions. Repeat the same for the right side. Make 5-7 extrusions for each side.
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