The spine is the support of the whole organism; the well-being of a person as a whole depends on its condition. To strengthen and heal the spine, you need to do special exercises.
Instructions
Step 1
Lie on your back with your arms along your body and your legs straight. Take a deep breath and arch your chest and neck up, hold your breath and sway from side to side several times. Then exhale the air completely, contracting the front abdominal wall. Do the exercise 3-4 times.
Step 2
To do the next exercise, you need to lie on your back, rest your heels and upper back on the floor. Then you need to take a deep breath and bend in the lower back. In this position, you should hold your breath and swing your back from side to side several times. After that, you need to exhale all the air, vigorously drawing in your stomach. Repeat the exercise 3-4 times.
Step 3
For a simple yet effective exercise, lie on your back with the back of your head, elbows, and heels firmly on the floor. Take a deep breath and lift your torso, arching your chest and abdomen up. Hold your breath and make a few side-to-side movements, then exhale. Repeat the exercise 3-4 times.
Step 4
Lying on your stomach, straighten your legs, put your hands along the body, clench your hands into fists. Take a deep breath and bend in your back, pull your outstretched arms back. Lift and tilt your head back, while raising your legs as high as possible. Holding your breath, make several turns: first on one side, then on the other, while trying to touch the floor with your shoulder. Then exhale while contracting your abdominal muscles. Repeat the exercise 1-2 times.
Step 5
Get on all fours with your back parallel to the floor. Inhale and arch your back in an arc, linger in this position for a few seconds, then exhale and return to the starting position. Do the exercise 7-8 times.
Step 6
Kneeling, put your hands in front of you and rest them on the floor. Continuing to rest your hands on the floor, straighten your legs and lift your pelvis up. Hold this position for 5-6 seconds, then return to the starting position. Do the exercise 8-10 times.
