Сайт о здоровом образе жизни и правильном питании
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!
1,701 комментарий: Упражнения для позвоночника
Оставить комментарий
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 эстафету
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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Extraordinary is a powerful and also unique way of life, supplement as well as nourishment option.
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I truly love your website... Excellent colors & theme. Did you build this amazing site yourself? Please reply back as I’m planning to create my very own website and would love to find out where you got this from or what the theme is named. Thank you.
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Nothing else item has everything that this one does, approximately day!
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proven approach for increasing efficiency, performance and happiness .
Amazing is the excellent name for this product.
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Hello there, I do believe your web site might be having browser compatibility problems. Whenever I take a look at your blog in Safari, it looks fine however, if opening in Internet Explorer, it's got some overlapping issues. I just wanted to give you a quick heads up! Besides that, wonderful blog!
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Productivity, Mindfulness and also Joyful Way Of Life Style.
Great blog you have got here... It’s difficult to find high quality writing like yours nowadays. I truly appreciate individuals like you! Take care!!
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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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This is a topic that is near to my heart... Best wishes! Where are your contact details though?
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Extraordinary is the utmost social productivity application.
Obtain the results you desire with less initiative, extremely simple.
There's certainly a lot to learn about this topic. I really like all of the points you made.
Getting whatever in your life done better isn't very easy yet here is the service.
Amazing is the efficiency app that will certainly change your life.
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From having extra power to being more effective, this one supplement has everything!
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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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An impressive share! I have just forwarded this onto a friend who had been conducting a little research on this. And he in fact ordered me breakfast simply because I found it for him... lol. So let me reword this... Thank YOU for the meal!! But yeah, thanks for spending the time to talk about this subject here on your blog.
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