Наш позвоночник в течение дня испытывает неравномерную нагрузку. И к концу дня у многих начинает сильно болеть спина. Это происходит потому, что за день расстояние между позвонками уменьшается, межпозвонковой хрящ из-за компрессии сжимается и позвонки начинают давить на корешки спинного мозга, вызывая при этом болевые ощущения. Чтобы снизить эти болевые ощущения и слегка растянуть позвоночник существуют несколько довольно простых упражнений для позвоночника, которые нужно делать спокойно, без рывков , дабы не повредить мышцы спины.
Упражнение №1. Прогибы и выгибы спины.
Исходное положение: Стоя на четвереньках.
Глубоко вздохните и при этом слегка прогнитесь и посмотрите вверх. Задержитесь в этом положении 5-10 секунд, чувствуя как растягиваются мышцы спины вдоль всего позвоночника. Далее сделайте выдох и опустив слегка плечи вниз выгните дугой спину и втяните живот, чтобы все мышцы напряглись. Голову прижмите к груди и задержите дыхание на 5-10 секунд. Затем вернитесь в исходное положение.
Повторить 7-8 раз.
Упражнение №2. Сгибание поочередно ног в коленях.
Исходное положение: Лежа на спине
Руки запрокиньте за голову на полу. Сделайте глубокий выдох, а затем вдох и при этом согните правую ногу в колене и прижмите ногу к телу, обхватив ее руками. Задержитесь в этом положении 5-10 секунд. Затем выдохните, расслабтесь и вернитесь в исходное положение. Далее повторите то же самое с левой ногой.
Повторить по 5 раз с каждой ногой.
Упражнение №3. Растяжка по диагонали.
Исходное положение: Лежа на полу
Прямые руки опустите на пол за головой. Дыхание ровное. Сделайте вдох и при этом левую руку отвудите влевую сторонуи вверх, а левую ногу тяните в противоположную сторону, как бы по диагонали. Задержитесь в этом положении 5-10 секунд. Затем сделайте выдох и вернитесь в исходное положение. Далее повторите то же самое только с правой рукой и ногой и в правую сторону.
Повторить по 5-6 раз в каждую сторону.
Выполняя эти нехитрые упражнения для позвоночника регулярно, вы укрепите мышцы спины и снимите болевые ощущения в самом позвоночнике.
Желаю удачи!
Будьте всегда здоровы!
Спасибо, очень актуальные упражнения
Упражнений для позвоночника нужно делать обязательно.
Такие упражнения для позвоночника мы делали с сыном, когда он был еще маленьким . делаем и сейчас — они очень действенны. У сына был сколиоз, а сейчас позвоночник в норме!
Эти упражнения полезны всем, при сколиозе они просто творят чудеса!
Эти упражнения для позвоночника мне как раз очень нужны. Спасибо! Обязательно запомню и буду делать.
дельные упражнения и главное вовремя спина болит уже третий день все праздники на ногах, вот и результат
Елена, Ваш блог замечательный, принимайте приятную эстафетуlady-uspech.ru/novosti/no...ad-na-moem-bloge
В нете есть видео (минут на 40), там где чешская тренерша делает эти упражнения и еще много других — эти 3 оттуда.
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When I initially commented I appear to have clicked the -Notify me when new comments are added- checkbox and now every time a comment is added I recieve 4 emails with the same comment. Is there a means you can remove me from that service? Many thanks.
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Thanks the info.
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Productivity, Mindfulness and also Joyful Way Of Life Style.
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Thank you for your hard work.
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7 ways to increase your productivity as well as amazingness!
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Extraordinary is the utmost social productivity application.
Obtain the results you desire with less initiative, extremely simple.
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Getting whatever in your life done better isn't very easy yet here is the service.
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Wan na be smarter?
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When I initially left a comment I seem to have clicked on the -Notify me when new comments are added- checkbox and from now on every time a comment is added I receive 4 emails with the exact same comment. There has to be a way you are able to remove me from that service? Cheers.
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