Osteochondrosis

Exercises for the spine, if you're on the go!

Exercises for home

Neck exercises

Many people go to the doctors when the pain has already appeared. And this is a very gross mistake. We all have now weakened immunity, we lead a sedentary lifestyle. Ecology is broken, low-quality products, we have a wrong rest, we sit incorrectly, we sleep. AND HOW LONG WE LOOK AT DRIVE! But it can be fixed. No need to wait for any pain. This program is given for people of different training and age. And it is necessary to carry it out before getting behind the wheel, and after the trip.

ATTENTION! For this exercise we need to sew a loop. The upper part of the loop - the holder - may be an ordinary hanger. Even for this exercise requires a rubber bandage. When you do the exercises lying on the mat, you need to attach a rubber bandage to the leg of the table, the cabinet, which is located opposite your head. And so the tension of your bandage is individualized. Exercise will be comfortable.

Denial of responsibility

The information in the articles is intended solely for general information and should not be used for self-diagnosis of health problems or for medical purposes. This article is not a substitute for medical advice from a doctor (neurologist, therapist). Please consult your doctor first to know exactly the cause of your health problem.

What threatens wrong posture behind the wheel

The driver is constantly subject to physical and emotional stress. On the one hand - muscular efforts and uniform posture, and on the other - high tension of the nervous system and a great activity of visual perception. After several hours of hard work of the nervous system, the driver’s actions become less coordinated, local blood and lymph supply in the muscles slows down (especially in the lumbar region), and the central nervous system becomes overworked and starts giving erroneous commands. And what diseases of this can develop.

Cervical and lumbar osteochondrosis (neck and loin, head and legs are very sore). The reason for this is regular shaking, sitting in a crooked state leaning towards the steering wheel.

Arthritis (redness and soreness of the joints of the toes, heel spurs, crunches in the joints when moving, pain and swelling in the feet). Arthritis occurs due to lack of walking, uneven load on the foot while pressing the pedals.

Blood stasis (hemorrhoids, varicose veins in the legs, abnormalities in the reproductive organs, swelling of the legs). His reason - a long sitting in one pose.

Any driver knows the words "radiculitis", "lumbago", "sciatica." It used to be called so diseases of the lower back. Today we use more scientific and precise terminology. These are neurological diseases, such as osteochondrosis, spondylarthrosis, herniation of spinal discs, spondylolisthesis. Osteochondrosis conquers space rather slowly, especially in the initial stages. Where are the salt deposited in the initial stages? Which departments? Where the least movements. The most "calm" part of the spine is the thoracic. The work of the heart, liver, stomach, diaphragm, and pancreas depends on this department. If the nerves of this department are infringed, the signals from the brain will come with a delay or weakening. Organs, systematically receiving incorrect information, begin to change, which leads to violations. Gradually, these disorders lead to various diseases.

Where does the pain come from? The driver spends many hours on the road in the same position. Muscles of the whole body get tired and spasm. Numb and "burn" legs. A man goes to a neurologist and receives an anesthetic injection. The time becomes easier, and the driver again goes to the flight. But the spasm inside the spine remains. After a while, the injection stops the muscles in the legs, and then the entire spine begins to hurt again. The second, third and fourth injections are no longer as effective and, most importantly, deliver an additional blow to the stomach and liver. To make drivers completely understandable, let's compare this approach to treating back pain from operating a machine without regular maintenance. Think about what will happen to your favorite iron horse, if you do not follow the lubrication of the bearings or change the oil. Or even forget to add gasoline! Therefore, do not forget about the "maintenance" of your body. If possible, stop. Get out of the car and do gymnastics. For example, during the Paris-Dakar rally, after each stage with a length of 300 to 600 km, passing in the most difficult off-road conditions, the pilots of the machines do special exercises. To do this, coaches and doctors work with them, but we are able to learn a few exercises and not forget to do them daily!

So again that we must remember:

Being in the same sitting, not quite comfortable position, we:

• expose the spine to a large load, with negative energy accumulating in one place,

• We bring down normal blood circulation in the small pelvis, which leads to stagnation in the blood. The consequences of this: back pain, hemorrhoids, osteochondrosis, hernia of the spine.

How to avoid it?

1. Adjust the seat and adjust the mirrors so that you sit straight, resting your head on the headrest, and do not twist the neck, watching the movement. Put a pillow under your lower back. Correct spinal curvature - in the form of the letter "S". On long trips, stop every 3 hours and warm up.

2. Take daily walks. When stopping in a long way, walk on your toes, on the inside and outside of your feet.

3. Standing in a traffic jam, fidget with the fifth point across the seat, squeeze and unclench the buttocks, move your legs and twist your feet to disperse the blood. Get out and warm up!

4. Regularly knead and stretch the muscles of the back, neck, vertebrae, let's load the pelvis. This will resume proper blood circulation.

5. At home, regularly take a contrast shower. It has a positive effect on blood circulation throughout the body, tones the central nervous system and is very useful for strengthening the immune system.

I have repeatedly traveled from town to town, so I understand very well how to warm up, warm up, or what to do if you are pulling into sleep. By the way, if, while driving along a long-distance highway, it pulls into a dream, you should not try to endure it - it is better to stop and take a nap, opening the window slightly so that it is not stuffy in the car.

To avoid most diseases, I recommend to attend to their own landing.

Traffic jams and stress

The multi-kilometer traffic jam, unfortunately, does not add to health. This is not only a stiff back and legs, but also a headache, increased heartbeat. In short, stress!

Stress destroys our body. In scientific terms, it is the body’s physical, mental, emotional, and chemical reaction to what scares a person, annoys him or threatens him. Due to stress, various physiological functions of the body are disturbed: the thyroid gland, sexual functions, blood circulation, heart, oxygen supplying mechanisms, immunity, mental functions, blood parameters. And all this originates in our body while we are in a traffic jam.

We are filled with negative emotions and negative thoughts! Still would! After all, we are late for an important meeting (or for work, at the airport, on the train, at the maternity hospital!), The terms are not very polite, and not very polite drivers are cutting. I want to quit, get out of the car and go in an unknown direction, away from this hell! But we will not do that. To begin, try to calm down.

Moreover, the time that we are in a traffic jam can be used with benefit. Well, we will tell about gymnastics below. But there is still a mass way to calm the nerves and cheer yourself up. You can read a book that has not had enough time for a long time, listen to your favorite music, start learning some foreign language, and solve a crossword puzzle. And you can just relax. Lie back on the seat, close your eyes and imagine yourself lying on the warm sand, on the beach, the sea wind cools pleasantly, the waves are splashing on the shore ... Just do not fall asleep! And then you will be guilty of a traffic jam. And finally, you can take a banana or chocolate with you into the car, as an excellent antidepressant, giving us the hormone of joy. The main thing - keep calm and do not let us develop negative thoughts and negative emotions!

Neck massage (back)

1. Make 4-6 strokes from the border of the hairline down to the shoulder joints (on the one side, then on the other).

2. With the edge of the palm to do vigorous squeezing in the same direction 4-6 times. This will increase the outflow of venous blood and lymph from the cranial cavity.

3. Kneading the tips of the four fingers of the muscles of the neck and shoulder girdle - 5-7 times. After that, repeat stroking, squeezing - each technique 3-4 times.

4. Grinding. It is held along the vertebral column of the cervical spine and with the pads of four fingers - 3-4 times with each hand.

5. At the front of the neck, doing stroking alternately with two hands in the direction from the chin (lower jaw) down to the chest - 5-7 times.

On the scalp are stroking his hand in the direction from the crown to the ears, forehead, neck. Then perform rubbing the pads of the fingers of both hands. Particular attention should be paid to the occipital region and temples.

Breast massage

It is necessary to sit down in such a way that the hand, from the side of which the chest (muscle) is massaged, is located on the same thigh. The left side of the chest is massaged with the right hand and vice versa.

1. After 2–3 strokes make squeezing in the direction from the middle of the chest to the armpit.

2. Kneading is done: ordinary, with phalanges of fingers bent in a fist, with pads of four fingers, and especially with a fist or base of the palm. Not all tricks are applied at once, but the most suitable ones: for example, for a 2-3-minute massage of the pectoral muscles it is more convenient to use kneading with the base of the palm and fist.

3. Complete the chest massage with pressure on the lower part of the chest 4-6 times. This is done simultaneously with exhalation.

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Other videos on the treatment of osteochondrosis, see here:

► Exercises for the spine, if you're on the go! Prevention of osteochondrosis

► Osteochondrosis and cycle rides: is it possible to ride a bike with osteochondrosis?

About the book "Exercises for the spine: for those on the road"

Regular care for your favorite car is much better than a natural disaster overhaul. The price of the question is ten times higher when it comes to your health. You won't get far with a sore back or neck!

Academician V.I. Dikul, the best specialist in spinal health, has developed special exercise systems for all travelers. On any long trip, these exercises will keep your back healthy. The simple therapeutic movements in this book are presented by Valentin Ivanovich himself. Some exercises can be performed even standing in a traffic jam, without leaving your car.

Listen to the authoritative recommendation! Let nothing interfere with the freedom of movement!

On our website you can download the book "Exercises for the spine: for those who are on the road" Valentin Ivanovich Dikul for free and without registration in the format fb2, rtf, epub, pdf, txt, read a book online or buy a book in the online store.

(Calcium and calories are calculated for a 100-gram portion of the product)

The most important for the spine vitamins: A, B, D, C. A free source of vitamin D for the body is the sun. Tanning on the beach, we contribute to the synthesis of this vitamin in the skin. In the cold season, vitamin D can be obtained from butter, fresh eggs, milk, oily ocean fish. B vitamins are found in sufficient quantities in fresh eggs, lobster, oysters, milk, corn, peas, oranges and bananas. The source of vitamin A for the body is melon, carrot, pumpkin, animal liver, peach. You can get enough vitamin C from pears, apples, plums, currants.

As we can see, there is no magic product to cure the spine. To achieve success, you need the most balanced and varied daily meals.

Be sure to in the diet should be fruits, eat them should be 20-30 minutes before the main meal. The second essential ingredient in food is vegetable salads, especially they are necessary for the full digestion of animal food.

To provide the spine with nutrients requires moderate physical exertion. An adult does not have forced circulation in the intervertebral discs. Due to the vertical load, the trace elements enter the intervertebral discs due to diffusion. The impact of high-quality nutrition on the spine will not be instant, but thanks to it there is an opportunity to build a reliable foundation for a healthy back.

And further! Be sure to drink water.

Our body consists of a large amount of water, so water exchange is necessary. During the day you need to drink at least two liters of water. Drink two sips every half hour.

Exercise 1

I.P .: sitting behind the wheel.

Watching the breath. Do not delay it. In the initial position - inhale, reaching the moment of highest tension - exhale.

We consider repetitions. Perform 5-6 repetitions.

Turned off the speed and stretch your arms forward, stretch your back forward, lie on the panel. Hold for 2-3 seconds, then return to the starting position.

We bend backwards. All movements are done very smoothly.

Exercise 2

I.P .: sitting.

Watching the breath. Do not delay it. In the initial position - inhale, reaching the moment of highest tension - exhale.

We consider repetitions. Perform 5-6 repetitions.

We do the same exercise, only the fingers are locked in the lock.

Bend back as much as possible forward and return to the starting position.

Exercise 3

I.P .: sitting.

Watching the breath. Do not delay it. In the initial position - inhale, reaching the moment of highest tension - exhale.

We consider repetitions. Perform 5-6 repetitions.

Throw back the head, arms along the body, lean forward, put our head on the steering wheel. Linger for 2–3 seconds and return to the starting position.

Exercise 4

I.P .: sitting.

Watching the breath. Do not delay it. In the initial position - inhale, reaching the moment of highest tension - exhale.

We consider repetitions. Perform 5-6 repetitions in each direction.

We stick to the seat, turn to the right, linger for 2-3 seconds.

Turn left. Turn the body smoothly, spinning as much as possible.

Exercise 5

I.P .: sitting.

Watching the breath. Do not delay it. In the initial position - inhale, reaching the moment of highest tension - exhale.

We consider repetitions. Perform 5-6 repetitions in each direction.

Lean your head forward, then fold it back, then tilt to the right and left. The slopes are smooth.

Exercise 6

I. n.: standing, feet shoulder-width apart, arms in front of him, elbows bent.

Watching the breath. Do not delay it. In the initial position - inhale, reaching the moment of the highest tension - exhale.

We consider repetitions. Perform 5-6 repetitions in each direction.

Make a turn to the right and straighten the right hand.We stretch, open the chest, breathe the air. We fix for 2-3 seconds and return to the starting position.

Then turn the other way.

Exercise 7

I. n.: standing, left hand holding the car door, and right foot for the right foot.

Watching the breath. Do not delay it. In the initial position - inhale, reaching the moment of highest tension - exhale.

We consider repetitions. Perform 5-6 repetitions with each leg.

We pull it up to us as close as possible. We fix for 2-3 seconds and return to the starting position. Then we change hands and legs.

Exercise 8

I.P .: standing, feet shoulder-width apart, back straight, head looking straight ahead, holding hands on the car door.

Watching the breath. Do not delay it. In the initial position - inhale, reaching the moment of highest tension - exhale.

We consider repetitions. Perform 5-6 repetitions.

ATTENTION! The first time after these exercises, your whole body will be sore and buzzing. This is from the habit. But blood circulation will improve, joints and muscles will become more flexible, and you will endure the road much easier! Let's hold on to the steering wheel and be healthy for the joy of our loved ones!

Squat as deeply as possible. We fix for 2-3 seconds and return to the starting position.

Neck exercises

Many people go to the doctors when the pain has already appeared. And this is a very gross mistake. We all have now weakened immunity, we lead a sedentary lifestyle. Ecology is broken, low-quality products, we have a wrong rest, we sit incorrectly, we sleep. AND HOW LONG WE LOOK AT DRIVE! But it can be fixed. No need to wait for any pain. This program is given for people of different training and age. And it is necessary to carry it out before getting behind the wheel, and after the trip.

ATTENTION! For this exercise we need to sew a loop. The upper part of the loop - the holder - may be an ordinary hanger. Even for this exercise requires a rubber bandage. When you do the exercises lying on the mat, you need to attach a rubber bandage to the leg of the table, the cabinet, which is located opposite your head. And so the tension of your bandage is individualized. Exercise will be comfortable.

Exercise 9

I. n.: lying on the right side, the right hand is stretched out in front of you, palms down. The left one is extended upwards over the head and touches the floor with the palm.

Slowly raise the straight left leg and hand try to bring the maximum to each other. The head rises, look in front of you, linger in this position for 2-3 seconds and slowly lower your arm and leg to the starting position.

We consider repetitions. Perform 8 repetitions. This will be 1 approach. We make 3 approaches, between which we rest for 2-3 minutes to restore breathing.

Watching the breath. In the initial position, inhale, at the moment of the highest tension - exhalation.

Description of the book "Exercises for the spine: for those on the road"

The description and summary of "Exercises for the spine: for those on the road" read free online.

Valentin Ivanovich Dikul

Exercises for the spine: for those on the road

A car for us has long been not a luxury, but a familiar means of transportation. Being behind the wheel, we make our life more active, fuller and more interesting. Trips to the country, on barbecues, on a picnic. This is fun. But in everyday affairs the car is irreplaceable - work, airport, market, trips to the doctor. We prefer to stand for hours in traffic jams, but we will not get out of the car, which has become a caravan for us. The car gives us a sense of freedom and independence, as well as ... health problems! This is how our world works, that you have to pay for pleasure. From the long and often wrong sitting behind the wheel, our back hurts!

The author of this book, Valentin Ivanovich Dikul, has developed many programs that can cure virtually any disease of the spine. Including, and received from long driving. Valentin Ivanovich knows about injuries firsthand. Once upon a time a terrible tragedy happened to him, which pushed him to study the human body. A young aerialist Valentin Dikul fell from under the dome of the circus, broke his spine and received a severe head injury. He lost all that he achieved, including his favorite work. With this he could not accept. After going through all the circles of hell, Dikul found the strength to not despair and not to give up. He believed that his young organism would defeat the disease. So it happened. However, it took time to fully recover.

Studying the special literature, doing 5–6 hours daily, Valentin Ivanovich created his own recovery system. He didn’t just stand up, he went back to the playpen and became the world's best power juggler! Dikul received public recognition for his many years of difficult experience, achieving everything literally with sweat and blood. And the treatment and rehabilitation programs developed by him help tens of thousands of people with various diseases of the spine.

I have been driving for almost 50 years, so I know perfectly well what is happening with my back while sitting in a car. As we are affected by traffic jams, as tired and numb back. How difficult it is to travel over long distances.

Once scientists of the British Royal Automotive Society conducted a study, which resulted in the conclusion that prolonged driving causes a noticeable deterioration in health. We will not talk about the exhaust gases, which breathes the driver. It will only talk about how the driver sits.

A long stay behind the wheel in an uncomfortable posture can not only cause pain in the back and neck, but also lead to chronic diseases, such as osteochondrosis. They suffer from four out of five city dwellers. Osteochondrosis is the payment of a person for a sedentary lifestyle: many of us work sitting, and most of them rest on the couch, watching TV. When sitting, the load on the spine doubles. The prospect of developing the disease with osteochondrosis is more than sad - it can be a disability or a surgeon’s scalpel.

Back pain in a driver is also a danger to others. The reaction slows down, attention dissipates, the perception of the road situation deteriorates, and sometimes it can even reach fainting. And all of the above can lead to an accident ...

Do not bring to such extremes. After all, our health and safety in our hands. For this you need only a little work on yourself. And then a healthy lifestyle, physical education will become your daily habit.

I really want to help you get rid of the pain, because when there is no pain, the person becomes kinder and happier. He sees the blue sky, the bright sun, and not all in gray and fog. Therefore, I want you to smile more often, look each other in the eyes and say gentle words. And then the world will be less evil. I believe in it.

And remember - the more a person sits during the day in one place without movement, the greater the load on the intervertebral disks.

Your Valentine Dikul.

What threatens wrong posture behind the wheel

The driver is constantly subject to physical and emotional stress. On the one hand - muscular efforts and uniform posture, and on the other - high tension of the nervous system and a great activity of visual perception. After several hours of hard work of the nervous system, the driver’s actions become less coordinated, local blood and lymph supply in the muscles slows down (especially in the lumbar region), and the central nervous system becomes overworked and starts giving erroneous commands. And what diseases of this can develop.

Cervical and lumbar osteochondrosis (neck and loin, head and legs are very sore). The reason for this is regular shaking, sitting in a crooked state leaning towards the steering wheel.

Arthritis (redness and soreness of the joints of the toes, heel spurs, crunches in the joints when moving, pain and swelling in the feet). Arthritis occurs due to lack of walking, uneven load on the foot while pressing the pedals.

Blood stasis (hemorrhoids, varicose veins in the legs, abnormalities in the reproductive organs, swelling of the legs). His reason - a long sitting in one pose.

Any driver knows the words "radiculitis", "lumbago", "sciatica." It used to be called so diseases of the lower back. Today we use more scientific and precise terminology. These are neurological diseases, such as osteochondrosis, spondylarthrosis, herniation of spinal discs, spondylolisthesis. Osteochondrosis conquers space rather slowly, especially in the initial stages. Where are the salt deposited in the initial stages? Which departments? Where the least movements. The most "calm" part of the spine is the thoracic. The work of the heart, liver, stomach, diaphragm, and pancreas depends on this department. If the nerves of this department are infringed, the signals from the brain will come with a delay or weakening. Organs, systematically receiving incorrect information, begin to change, which leads to violations. Gradually, these disorders lead to various diseases.

Where does the pain come from? The driver spends many hours on the road in the same position. Muscles of the whole body get tired and spasm. Numb and "burn" legs. A man goes to a neurologist and receives an anesthetic injection. The time becomes easier, and the driver again goes to the flight. But the spasm inside the spine remains. After a while, the injection stops the muscles in the legs, and then the entire spine begins to hurt again. The second, third and fourth injections are no longer as effective and, most importantly, deliver an additional blow to the stomach and liver. To make drivers completely understandable, let's compare this approach to treating back pain from operating a machine without regular maintenance. Think about what will happen to your favorite iron horse, if you do not follow the lubrication of the bearings or change the oil. Or even forget to add gasoline! Therefore, do not forget about the "maintenance" of your body. If possible, stop. Get out of the car and do gymnastics. For example, during the Paris-Dakar rally, after each stage with a length of 300 to 600 km, passing in the most difficult off-road conditions, the pilots of the machines do special exercises. To do this, coaches and doctors work with them, but we are able to learn a few exercises and not forget to do them daily!

So again that we must remember:

Being in the same sitting, not quite comfortable position, we:

• expose the spine to a large load, with negative energy accumulating in one place,

• We bring down normal blood circulation in the small pelvis, which leads to stagnation in the blood. The consequences of this: back pain, hemorrhoids, osteochondrosis, hernia of the spine.

How to avoid it?

1. Adjust the seat and adjust the mirrors so that you sit straight, resting your head on the headrest, and do not twist the neck, watching the movement. Put a pillow under your lower back. Correct spinal curvature - in the form of the letter "S". On long trips, stop every 3 hours and warm up.

2. Take daily walks. When stopping in a long way, walk on your toes, on the inside and outside of your feet.

3. Standing in a traffic jam, fidget with the fifth point across the seat, squeeze and unclench the buttocks, move your legs and twist your feet to disperse the blood. Get out and warm up!

4. Regularly knead and stretch the muscles of the back, neck, vertebrae, let's load the pelvis. This will resume proper blood circulation.

5. At home, regularly take a contrast shower. It has a positive effect on blood circulation throughout the body, tones the central nervous system and is very useful for strengthening the immune system.

Exercises for the chest and lumbar

Exercise 1

I. n.: lying on his back on a hard surface, arms spread apart, palms down.

Without tearing off from the floor, shoulders and neck, slowly turn the left thigh as much as possible to the right. The left leg is detached from the floor. Linger in this position for 2–3 seconds and just slowly return to the starting position. Then slowly turn the right thigh maximally to the left. The right leg is detached from the floor. Hold in this position for 2-3 seconds and slowly return to the starting position.

We consider repetitions. 8 repeats to the right, and 8 repeats to the left. This will be 1 approach. Thus, we perform 3 approaches. Between each approach, we rest for 2-3 minutes to restore breathing.

Closely watching the breath. It can not be delayed. In the initial position - inhale. At the time of the highest voltage - exhale.

Exercise 2

I. n.: supine, legs apart, feet at shoulder level. The arms are crossed on the chest, the palms clasping the forearms.

We inhale and gently turn the body as far as possible to the right, lifting the left shoulder from the floor. At the same time the pelvis and legs remain motionless. We are in this position for 2-3 seconds and return to the starting position. Then inhale and as you exhale turn the body as far as possible to the left, lifting the right shoulder from the floor, while the pelvis and legs remain motionless. Linger in this position for 2-3 seconds and return to the starting position.

We consider repetitions. 8 repetitions in one direction, 8 - in the other. This will be 1 approach. It is necessary to make 3 approaches, between which we rest for 2-3 minutes to restore breathing.

Watching the breath. Do not delay it. In the initial position - inhale. At the time of the highest voltage - exhale.

Exercise 3

I. n.: lying on his back, legs together, socks on himself, arms slightly spread apart, palms down.

Without taking off the shoulders and neck from the floor, we translate both legs to the left, gliding along the floor. We try not to make efforts by the muscles of the left side. Linger in this position for 2–3 seconds and just slowly return to the starting position. We inhale and move both legs to the right, sliding them along the floor, trying to make efforts with the muscles of the right leg. We linger in this position for 2–3 seconds and also slowly return to the starting position.

Note! Keep your legs from the couch or carpet during the exercise. To make your feet easier to slip on the floor, you can wear plastic bags on them. When you feel that the exercise is performed easily, remove the bags so that there is resistance.

We consider repetitions. 8 repetitions in one direction, and 8 repetitions in the other direction. This is 1 approach. It is necessary to make 3 approaches, between which we rest for 2-3 minutes to restore breathing.

Watching the breath. Do not delay it. In the initial position, inhale, at the moment of the highest tension - exhalation.

Exercise 4

I. n.: lying on his back, legs apart, feet on the shoulders, arms crossed on his chest, palms covering forearms.

Without lifting the case from the floor, by sliding, we make the maximum slope of the case to the left. The pelvis and legs remain motionless. We linger in one position for 2-3 seconds, and also slowly return to the starting position. Then inhale and exhale, with a sliding motion do the maximum slope of the body to the right. At the same time legs also remain motionless. After a delay of 2-3 seconds, we return to the starting position and take a breath.

Note! If you are given exercises hard, you can put an oilcloth under your body.

We consider repetitions. Perform 8 turns in one direction, 8 - in the other. This will be 1 approach. It is necessary to make 3 approaches. Between them rest 2-3 minutes.

Watching the breath. Do not delay it. In the initial position - inhale, at the moment of the highest tension - exhalation.

Exercise 5

I.P .: we stand exactly with a straight back, looking ahead.

Slowly bend down with your back straight, arms down and knees bent a little. Linger in the tilt for 2-3 seconds and slowly return to the starting position.

We consider repetitions. We make 3 sets of 8 repetitions.

Watching the breath. It can not be delayed. In the initial position - inhale. At the time of the highest voltage - exhale.

Exercise 6

I. n.: lying on his stomach, arms stretched out along the body, palms up, chin touches the floor. The legs are secured with weights to any convenient object in the house.

We detach the body from the floor and at the same time raise our hands, palms up. We look straight ahead. We freeze for 2-3 seconds and return to the starting position.

Note! If this exercise is hard, then you can first slightly raise the chest from the floor or couch. Then we increase the amplitude of the movement. If the movement is performed easily, then the hands must be moved forward.

We consider repetitions. 8 - in one direction, 8 - in another. This will be 1 approach. It is necessary to perform 3 approaches, between which we rest for 2–3 minutes.

Watching the breath. It can not be delayed. In the initial position - inhale. At the time of the highest voltage - exhale.

Exercise 7

I. n.: lying on his stomach, arms stretched out along the body, palms up, chin touches the floor.

Slowly lift the legs and at the same time tear off the body from the floor - to the maximum height. We look straight ahead. Linger in this position for 2-3 seconds and slowly return to the starting position.

We consider repetitions. 8 - in one direction, 8 - in another. This will be 1 approach. It is necessary to perform 3 approaches, between which we rest for 2–3 minutes.

Watching the breath. It can not be delayed. In the initial position - inhale. At the time of the highest voltage - exhale.

Exercise 8

I. n.: lying on the left side, the left hand is stretched in front of him, palms down. The right one is extended upwards over the head and touches the floor with a palm.

We try to bring the right hand and the right leg as close as possible to each other. Head slightly raised, look in front of you. We are in this position for 2-3 seconds and slowly return to the starting position.

We consider repetitions. 8 repetitions is 1 approach. It is necessary to make 3 approaches, between each approach we rest for 2-3 minutes

Watching the breath. Do not delay it. In the outcome of the situation - inhale, at the time of the highest voltage - exhale.

Exercise 9

I. n.: lying on the right side, the right hand is stretched out in front of you, palms down. The left one is extended upwards over the head and touches the floor with the palm.

Slowly raise the straight left leg and hand try to bring the maximum to each other. The head rises, look in front of you, linger in this position for 2-3 seconds and slowly lower your arm and leg to the starting position.

We consider repetitions. Perform 8 repetitions. This will be 1 approach. We make 3 approaches, between which we rest for 2-3 minutes to restore breathing.

Watching the breath. In the initial position, inhale, at the moment of the highest tension - exhalation.

Exercise 10

I. n.: Lying on a hard surface - on the floor, couch, bed, arms along the body.

Bend legs, slowly tightening the knees, heels to the buttocks. We are trying to pull as close as possible - slowly, smoothly. And slowly return to the starting position.

Watching the breath. Do not delay it. In the initial position - inhale. At the time of the highest voltage - exhale.

The number of repetitions. Perform 3 sets of 12 repetitions. With breaks of 2-3 minutes rest between sets.

Exercise 11

I. n.: lying on a hard surface - on the floor, couch or bed, arms folded behind the head, knees bent and resting on the entire foot on the floor.

We make an attempt, without taking the legs off the floor, to tear off the head and shoulders from the floor, pulling them forward. Strain the muscles, linger in this position for 2-3 seconds and slowly return to the starting position.

Watching the breath. Do not delay it. In the initial position - inhale, reaching the moment of highest tension - exhale.

We consider repetitions. Perform 3 sets of 12 repetitions. With breaks of 2-3 minutes rest between sets.