Я долго мучилась от болей в спине, пока не начала делать эти 7 упражнений! Боль быстро уходит и занимают всего 7 минут!



Когда мы чувствуем боль в пояснице, первое, что следует сделать, это растянуть тело. И это очень правильно и действенно! Растяжка облегчает и предотвращает боли. Однако важно сделать это грамотно, чтобы избежать проблем.

Сегодня мы подготовили для вас 7 упражнений, выполнение которых займут всего за 7 минут. В результате вы избавитесь от дискомфорта и боли в позвоночнике!

Упражнение №1

  • Ложитесь на спину, согните колени и держите ноги на полу.
  • Одна из ног должна быть поднята, а затем ваши руки должны обнимать ее.
  • Держите ее полминуты, затем сделайте тоже другой ногой. Повторить пять раз на каждую ногу. Делайте все упражнения медленно, без резких движений.

Упражнение №2

  • Ложитесь на спину, согните левое колено. Опустите его медленно в правую сторону и правой рукой старайтесь прижать колено как можно ниже к полу.
  • Левой рука и плечо не должны отрываться от пола.
  • Задержитесь в этом положении на тридцать секунд. Расслабьтесь и повторите с другой ногой.
  • Повторить 2-3 раза на каждую сторону.

Упражнение №3

  • Ложитесь на спину, ноги согните, приподнимите одно колено и притяните его к груди, как можно ближе.
  • Удерживайте в течение полминуты, затем сделайте это с другой ногой. Сделайте по 5 раз каждой ногой.

Упражнение №4

  • Ложитесь на спину, ноги согните в коленях, приподнимите одну ногу, поставьте пятку на колено другой ноги.
  • Возьмитесь рукой за лодыжку и подтяните медленно, как можно ближе к груди.
  • Удерживая ее в течение полминуты. Затем повторите движение с другой ногой.
  • Вы почувствуете растяжение в ягодицах, особенно на стороне скрещенной ноги. Сделайте по 3 раза каждой ногой.

Упражнение №5

  • Поместите руки на одно колено, а другая нога должна быть вытянута назад.
  • Держите спину прямо и удерживайте ее в течение полминуты.
  • Затем повторите движение с другой ногой.

Это упражнение растянет мышцы бедра и ног.

Упражнение №6

  • Ложитесь на бок, возьмите верхнюю ногу за лодыжку и потяните назад.
  • Тяните полминуты, затем повторите с другой стороны.

Это растяжение хорошо для мышц бедер.

Упражнение №7

  • Встаньте. Найдите опору высоты вашей талии. Затем наклонитесь вперед.
  • Удерживайте эту позицию в течение 30 секунд.
  • Затем сделайте короткий перерыв и повторите.

Это растянет весь позвоночник.
Хотя эти упражнения кажутся очень простыми, будьте осторожны и выполняйте их медленно, без резких движений, стараясь хорошо растянуть мышцы.



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