29 August

A set of exercises in spinal osteochondrosis ( physical exercises and physiotherapy )

Before classes, it is recommended to consult with your vrachom.Pri exercises need to monitor their breathing, not to delay it, and breathe evenly.Exercises are performed smoothly without jerks, without undue stress.The rate of medium or slow.

lesson begins with obyyanoy walk: stretch - hand over hand up - inhale, lower - exhale, then one arm up, the other down.Hands behind your head, walking with high lifting hips.Hands to shoulders, circular motion back and forth.Hands on the waist, poluvypad (attack) in walking.Do not forget to breathe properly.

1. I. p. Standing, arms at your sides, feet together.Hands up, leg back to toe - breath.Back in and out.n -. exhale.Repeat 3-4 times.

2. I. n. The same.Hands behind your head, bend the leg, and back in.n. Repeat 4-6 times with each leg.

3. I. n. The same.Hand in hand, foot forward to toe - breath.Tilting forward, his hands touch the nose - exhale.Straighten - breath.IP -. Exhale.Repeat 4-6 times.

4. I. n standing, feet together, arms forward -. To the sid

es.Mach right foot to touch the left hand.Back in and out.n. Repeat 4-6 times.

5. I. p. Standing, hands on the waist, legs apart.The slope of the torso to the right, left hand up.Tilting forward, left hand touch the right toe.The slope of the left, the right hand upward.Back in and out.n. Repeat 4-6 times.

6. I. p. Standing, arms at your sides.Hand over hand up the leg to the side at the toe - breath.I. n. Repeat 3-4 times.

7. I. p. Standing, hands on his belt, his feet on a step.Shift the weight to the right foot.Tilting forward, his hands touch the floor in front of him.Straightened.I. n. Repeat 3-5 times.

8. I. p. Supine.Breathe smoothly and easily.Do 5-10 minutes.

9. I. p. Lying on his back, hands up, feet together.Leg, bent at the knee, pull over.I. n. Repeat 4-6 times.

10. I. p. Lying on his back, arms to the sides, palms down, legs together.Right leg raise (line), then the left.Lower right.Lower left.Repeat 4-6 times.

11. I. p. Lying on his back, arms out, legs bent at the knees, and placed in the hand.Right knee pulled to the left heel.I. p. Left knee reaching for the right heel.I. n. Repeat 3-5 times.

12. I. p. Lying on his back, arms out, legs apart.Left leg raised, his right hand to touch the legs (knee).I. p. Right leg raised, his left hand to touch his feet.I. n. Repeat 4-6 times.

13. I. n. The same.With the turn of the body, right hand to touch the left.I. n. Repeat 3-5 times in both directions.

14. I. p. Lying on his back, arms to the side (palm down), feet together.Both legs upwards, then omitted them aside.I. n. Repeat 4-6 times in both directions.

15. I. p. Supine.Breathe smoothly and easily.Do 5-10 minutes.

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