Formal charge: 3 simple exercises for the spine

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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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How to keep the spine healthy?

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1. Make it a rule to do a very simple exercise: stand with your back to a vertical surface such as a wall. Be sure to touch her at the same time the back of his head, slightly drooping shoulders, shoulder blades, buttocks and heels. Wait about a minute, remember the position of the body and keeping it away from the wall. This is the correct posture. Several times a day correct your posture. Let your muscles “remember” her.

2. Do not place one leg over the other. This causes pain in the lower part of the spine that disturbs the circulation and can even lead to diseases in the pelvic area and genitals. Not sit down sharply, from around Maha on a chair! Every time you strike the vertebrae, causing damaged cartilage surface and the wheels.

3. If you have to stay long (for example, in the queue or in transport), do not forget to change position every 10 minutes. To rely in turn on each leg to them alternately had weight. Go to the place. From time to time it is useful to pull your hands up, bend back and take a deep breath. You immediately feel decreased feelings of fatigue, and feel energized.

4. To lift heavy you need two hands, your back must be straight, not tilted in any way.

5. Back pain and bad mood are closely related. Don’t go into their problems, grievances, experiences. If a bad mental state changes the tone of blood vessels, which, in turn, can worsen the blood supply is already affected by the disease nerve endings. Which leads to pain not only in the back. The pain may be given, for example, in the arm or leg.

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How to avoid problems with the spine?

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9 GOLDEN RULES!

To prevent the formation of herniated discs, you should follow a few rules. If you already have low back pain, you should not lift more than 10 kg.

1. Before exercise drink some water or something or whether, in dehydrated body, the disks can’t absorb sufficient moisture.

2. Massage the back, it will accelerate the blood circulation and accelerate metabolism.

3. If you have to lift heavy things, it is desirable to use the belt lifter.

4. Never pick up or hold objects on his outstretched hands, which is ten times increases the load on the spine. To raise the subject squat and then stand up with him. The spine should remain straight.

5. After any loads on the spine it is advisable to hang, if you work to have for a long time, hanging periodically, if you can’t hang, at least stretch his hands up.

6. Avoid sudden movements, especially of turning the torso tilt.

7. Try to evenly distribute the load, i.e. do not carry bags in one hand, etc., if you have to carry something in front of him, hold him as close as possible to the body and passing it on, do not pull the hands forward.

8. When cleaning the apartment, etc. try as little to be in the folded state and as little as possible to bend.

9. When carrying heavy loads, especially over long distances, it is desirable to use a cart, bag, suitcase on wheels or backpack.

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For a healthy spine

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Every night before going to sleep for 1.5 months eat:

Dried apricots figs prunes

1 figs (the Fig tree)

5 dried apricots (dried apricots)

1 the fruit of prunes

These fruits contain substances that cause tissue repair comprising soft intervertebral discs. Also, these substances make these tissues more resistant and elastic. Strengthening these tissues leads to the fact that the vertebrae themselves begin to become designated nature of the place without external manual correction.

Try to do so - you will not recognize your spine. Substances necessary for the implementation of this procedure are not contained in each fruit separately, and are formed by mixing them. It also contains a combination of magical power, and also capable of increasing sexual power of men and women.

The author of this recipe said Olympic athletes, who thus recovered his spine after heavy loads. The author several years recommended the same to their patients - really helps.

Dried apricots or dried apricots, no matter how called dried apricot, undoubtedly, one thing, it’s just a storehouse of nutrients. Scientifically proven that dried apricots have a beneficial effect on the heart muscle due to potassium content, in addition, apricots excellent prevention of cancer. Part of this “miracle of dried fruit” - phosphorus, iron, calcium, carotene, vitamin B5.

Figs - preventive agent against cancer, normalizes the activity of the thyroid gland. In addition, dried figs helps eliminate parasites from the intestines. Used as a folk remedy for the treatment of bronchitis.

Prunes - 1 gift of nature for your health. Perhaps the first thing that has a beneficial effect dried plums is the gastro-intestinal tract. Infusion of prunes helps to cure constipation and normalization of work of digestive system. In addition, prunes useful for those who have heart problems and high blood pressure. In addition, it is believed that prunes useful in kidney diseases, rheumatism, liver diseases and atherosclerosis. Thanks to the high concentration of vitamin A, it also improves eyesight.

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