Perform all exercises clearly, with tension, counting to yourself (one-two, three-four). Breathing is arbitrary through the nose. Repeat at first 2-3 times, as the muscles strengthen, increase the number of repetitions.
Instructions
Step 1
Exercise every day in the morning, before breakfast, or in the afternoon, 2-3 hours after eating, and the back muscles will soon tighten, the spine will straighten, and back problems will immediately decrease.
Starting position - with your back to the wall. The back of the head, shoulder blades, buttocks, calves, heels are pressed against the wall. Legs together. At the expense of "one" step forward, 2 - put the other leg, 3-4 return to the starting position. Repeat on the other leg.
Step 2
I. P. - hands under the chin, legs together. 1 - right leg up, 2 - left up, 3 - right leg in I. P., 4 - left in I. P. Repeat on the other leg.
Step 3
I. P. - clasp your hands behind your backs, legs together. 1-3 - raise the legs and upper body, arching the back and bringing the shoulder blades together, 4 - I. P.
Step 4
I. P. - back straight, feet shoulder-width apart, hands on the belt. 1 - head tilt forward, 2 - in I. P. 3 - take the elbows back, 4 - I. P.
Step 5
I. P. - hands up, legs together. 1-7 - alternating vertical movements of arms and legs, 8 - I. P.
I. P. - lying on your stomach, hands up. Stretch 1-3, stretching your arms, legs, and spine as much as possible. 4 - I. P.
Step 6
I. P. - legs bent at the knees, hands on the belt. Bicycle.
I. P. - hands on the belt. 1 - raise straight legs, 2 - bend at the knees, 3 - straighten, 4 - I. P.
Step 7
I. P. - hands behind the head, legs together. 1 - right leg up, 2 - left up, 3 - right down, 4 - left down. Repeat on the other leg.
Step 8
I. P. - lying on your back, hands behind your head, legs together. 1-7 - to raise the upper body, without lifting the legs from the floor, reach out with your head to your legs, 8 - I. P.
Step 9
I. P. - on the right side, the right arm is bent under the head, with the left arm on the floor in front of the chest. 1 - left leg up, 2 - right leg up, 3 - right in I. P., 4 - left in I. P.
