9 EXERCISES FOR A BEAUTIFUL AND HEALTHY BACK.
1. Shrug
This exercise for upper back.
Sit straight, place both feet on the floor. Let your hands hang freely at sides. Pull shoulders to the ears. When you do this, keep your neck straight, do not bend it. Then quickly lower the shoulders down. Repeat this exercise several times at a fast pace.
2. The mixing blades
Sit straight, place both feet on the floor, hands extend along the body. Keeping the neck straight and keep blades. Do not lift the shoulders. Hold this position and then pull the shoulders forward. Repeat the exercise several times at a moderate pace.
3. The rotation of the shoulders
Sit up straight, placing both feet on the floor. Knees apart at shoulder width. Put it on the shoulders with bent elbows and begin a circular motion forward, as in swimming freestyle. Repeat this exercise several times and then change direction.
4. The twisting back
Sit on the edge of the chair, putting both feet on the floor. Knees apart at shoulder width. Put bent at the elbows hands behind your head, elbows wide apart. They should be parallel to the floor. Turn the upper body left, then right. Repeat a few times.
5. Lumbar tilt back
Sit on the edge of the chair, putting both feet on the floor.
Keep your back straight, knees shoulder width apart. Put your hands on your knees. Vignete back and look at the ceiling. Lean back as low as possible. Your chin should be facing up. Repeat the exercise several times.
6. Bending forward
Sit up straight, placing both feet on the floor. Knees close together. Lean toward your bent knees. Try to avoid rounding of the back. You can help yourself, holding hands on the calf. Hold this position, then return to starting. Repeat 1-2 times.
7. Lateral tilt
Sit on the edge of the chair, putting both feet on the floor. Knees apart at shoulder width. Place both hands behind your head. Bend your torso to the left and return to starting position. Then bend your torso to the right. Not vegimite back and do not lean backward. Repeat the exercise several times.
8. Pose cat-cow
Sit on the edge of the chair, putting both feet on the floor. Knees apart at shoulder width. Put your hands on your knees. Vignete forward middle back, trying to help myself by the shoulders and the pelvis. Return to the upright position, and then round the spine and pull back. Repeat a few times.
9. Bending to the side
Sit on the edge of the chair. Keep your back straight. Put your hands on your knees. Slide the middle back to the left, then the right. Help shoulders or pelvis. Repeat the exercise several times.
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