A healthy spine is the prevention of many diseases of the body. Special exercises will help to keep the spine in a healthy state, as well as to correct its deficiencies. It is recommended to perform the complex below before going to bed, as the body calms down a lot during the lesson.
Instructions
Step 1
Stand up straight with your feet together and your arms at your sides. As you inhale, raise your arms up, stretch your whole body. With an exhalation, without rounding your back, slowly lower your body down. Then relax your back, neck, and arms. Allow your spine to take a comfortable position, and stay in the pose for 1 to 2 minutes. Then, inhaling, lift up through the rounded back. With the next breath, raise your arms up and stretch your whole body again. Exhale and lower your arms.
Step 2
Place your hands in front of your chest, bending them at the elbows. As you inhale, keeping your hips motionless, twist at the waist and rotate your upper body to the right. As you exhale, return to the starting position. Inhale, turn the body to the left. Make at least 15 twists in each direction.
Step 3
Get on your knees with your palms on the floor, keeping your shoulders perpendicular to your body. As you inhale, lift your head and tailbone up, bend in the spine, directing your stomach to the floor. As you exhale, round your back, place your chin at the base of your neck, and pull your tailbone towards the floor. Repeat the exercise 10 to 15 times.
Step 4
Lie on your stomach, place your palms under your shoulders, spread your legs as far as possible to the sides, without bending your knees. As you inhale, slowly lift your upper body off the floor, arching at the spine. Freeze in a comfortable state. As you inhale, turn the body to the right, look behind your back. As you exhale, move your gaze forward. On the next breath, twist to the left. Make 5 to 7 twists in each direction. Exhale and slowly lower yourself to the floor. Stretch your arms along your body and rest for 1 minute.
Step 5
Sit with your buttocks on your heels. With an exhalation, lower the entire body to the floor, place your forehead on the mat, stretch your arms back. Relax in this position and stay for 1 minute.
Step 6
Sit in a Turkish position, place your right palm on your left thigh, and raise your left hand above your head. As you inhale, reach for your hand, as you exhale, lower your upper body to the exact right. In this position, try to relax and stay for 1 minute. Inhale back to the starting position. Swap your hands and tilt to the left.
