29 August

Gymnastics lumbar ( physical exercises and physiotherapy )

For people with chronic lumbar and sacral spine disease with the purpose of training of the trunk muscles, strengthen the spine recommend special uprazhneniya.Kompleksy 1-2 is used as a chronic or acute forms of the lumbosacral spine disease, complex 3 - onlychronic forms and after the disappearance of pain during the acute phase.Patients with advanced age and suffering from severe pain before performing complexes is better to consult a doctor.

Complex 1.

- Lying on his back, arms at your sides, legs extended

not holding my breath, straining abdominal muscles 10-15 times.

- Lying on his back, arms at your sides, legs extended.Raise the torso for 10 seconds, then return to the starting position for 5-10 seconds.Exercise repeat 10-15 times.

- Lying on his back, legs slightly bent.Right hand to pull ahead and put the brush on the left knee, left leg bent

firmly rely on the knee with his right hand and stay on for 10 seconds.Relax for 10-15 seconds.Exercise repeat 10 times, then change the positi

on, putting his left hand on his right knee, and repeat 10 times again.

Complex 2.

- Lying on the floor, bend the legs, putting them right from the body and at the same time turn your head and upper body to the left

make some small twists.Then shift to the left leg from the body and at the same time turn right

head and upper torso and make easy turns.Exercise repeat 10 times.

- Kneeling in front of a support (table, bedside table), put on her head and hands, then as high as possible to lift the back for a few seconds and bend it down.Repeat 10 times.

- Starting position is the same as in Exercise 2. The back maximum take left and then right.Repeat 5-10 times.

complex 3.

- Sitting on the floor, one leg to pull ahead, and the other bent at the knee, put aside.Lean forward to the outstretched leg, trying to get a foot hands.Exercise repeat 10 times, then change the position of the feet and to do again.

- Standing sideways to the table, to lean on it with one hand.Closest to the table leg to put forward another -Back, knees slightly bent.With voltage supplied bend forward leg, at the same time rejecting the upper body backward.Pull the muscles about 10 times.Change legs and sometimes stretch to 10 times in the new position.

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