Back exercises#muzee1

(me)

Those who have a lot of sitting "cat's spin" effect: eliminates lower back pain, restores the vertebrae position.
How to perform: sit upright, put your hands on your knees. Inhale-pull the chest forward. Straighten your back and tattoos the blades. Exhale-Okrugli the back and pull the crown to the knees, stretching forward shoulders.
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Repeat: 8 times. Butterfly Wings Effect: Restores the correct position of the spine.
How to perform: Sit on the edge chair. Keep your back straight, and your feet hold to the floor. Crossed your hands behind your head, take your elbows to the sides as broad as possible.
In the breath, open your arms and pull forward with the thorax. It is necessary to return to the initial position and to bend in the exhalation. You have to feel your muscles, but do not let the pain occur.

Repeat: 5 times. "Rope" effect: reduces pain in the lumbar section, improves stomach function.
Office Yoga Exercises How to perform: sit on the chair so that the feet are pressed against the floor. Straighten the back, turn the shoulders in one direction, continuing to ensure that the torso remained as motionless as possible. Hold on for 30 seconds, making 5 respiratory cycles.

Repeat: 3 times for each side. "Ballerina" effect: disperses the blood after a long sitting position, stretches the lateral muscles and chest muscles.
How to perform: Sit on the chair. Keep your back straight and the body motionless. Take one hand over the edge of the chair. The second hand lift up and lean sideways, feeling, how muscles stretch.

Repeat: 10 times for each side. "Bird" effect: relieves foot fatigue, stretches the muscles of the back and hips.
How to perform: lye on a chair with a straight, better high back. Put the ankle of your right foot on your left knee. Pull forward all over the body, trying to reach the abdomen to the thigh. You have to feel the "unfolded" rib cage. Withhold in this position for 30 seconds.
Repeat: 8 times.

Specialists consider walking as an excellent means of prevention of spinal diseases. Thus the physiological norm of the person is 10 thousand steps a day. You can count the steps using a program that is easy to install on your mobile phone.