According to statistics pain in the lumbosacral spine section or victims of radicalized about 40% of the world’s population. And the best way to prevent disease is prevention.
With the help of special exercises, you can strengthen the lumbar region and prevent (or completely stop) sciatica inflammation. Do exercise daily – and back pain will not bother you!
Face the seat of the chair. Bend the right leg at the knee and place it on the seat so that the thigh is parallel to the floor, and the knee is directly above the ankle. Place your left palm on the outside of your right knee and, without shifting your right leg, turn the body to the right. Take a few deep breaths and stay in this exercise positions for 30 seconds. Repeat the exercise for your left foot.
Lying on your back, press one knee to your chest, and keep your other leg straight. Take a few deep breaths Keep your shoulders on the floor. Repeat for 30 seconds for each leg.
The starting exercise positions are the same. Spread your arms out to the sides, as if forming the letter T. Without lifting your shoulders off the floor turn both knees first to the right side, then to the left. Breathe deeply and freely. Repeat the exercise for one minute on each side.
Lie on your back and form the body of the letter T (legs together, hands to the sides). Holding one leg straight, bend the other knee at an angle of 90 °, place the opposite hand on the knee. Turn your face to your outstretched hand. Both shoulders pressed to the floor. Breathe deeply and freely, pay one minute on each side.
Stand up straight and take a step forward with your right foot, bending it in the knee. The left leg is straight. Turning the body towards the bent leg, connect the palms and put your hands so that the elbow is on the outside of the bent knee. Try to stay on this exercise positions on for 30 seconds.
Sit on the floor. Bend the right leg in the knee and toss it over the left hip. Place your right hand on the floor behind you, and the elbow of your left hand on the outside of the bent knee. Turn the body towards the straight arm trying to keep the legs in their original exercise. If it works out – try to stand for 30 to 60 seconds and do not forget to change your legs.
Get on your knees; press your hands to the floor. Bend your back and lift your chest. Feel how to stretch the shoulder muscles. Breathe calmly and steadily for about 10 seconds. Then arch your back arched, pressing your chin to your chest. Again, hold for 10 seconds and return to the starting exercise. Do the exercise for one or two minutes.
This Exercise is a very easiest pose. Sit on your heels slightly spreading your knees to the side. The forehead is lowered to the floor, stretch your arms straight in front of you and relax, trying to breathe deeply and calmly. In this exercise, you can be as long as you want. The main thing is not to fall asleep. Otherwise, you will not be forgiven for this.
If you work in the office, lead a sedentary lifestyle or start to notice that a backache is periodically numb or hurting, these exercises will not only become an excellent preventive measure but also help get rid of the problems that already exist.
Tell your friends about these exercises and yoga .