Fitness and Sports

Evening charging for spine

Back pain at night in approximately 80% of adultsinhabitants of the planet. The fact that the day while the distance between the vertebrae is reduced and they press on the spinal roots, thereby causing unpleasant pains in the back and oppressing the internal organs. The task of the evening charge for the back - gently stretch the spine, increasing thus the distance. Make it your own can every person with special exercises.

Basic rules when performing exercises forspine are simple - you need to do the exercises without jerks, gently, feeling the stretch the back muscles and spine. These exercises can be done every day for 10-15 minutes.

1. Get on all fours. Breathe slightly arch your back and look up. So, in order to feel as stretched muscles along the spine from the coccyx to the neck. Hold your breath for a few seconds. Then exhale, round your back and pull your abdomen in order to tighten the muscle. Push your chin to your chest and hold your breath for a few seconds. Run 7-8 such movements.

2. Lie on your back, place your hands on the floor behind your head. Fully exhale air. Keeping your left leg straight, inhale, while bending your right knee, and clasping the thigh to the torso, bow 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 his head rewound and straighten. Breathe normally. Pull both the left arm and leg in opposite directions. Repeat the same for the right side. Make a 5-7 draw for each hand.