Do you want posture, how is Mayey Plisetskaya? And easily. We found 11 really simple exercises for the back, which can be done at home, and not even getting up because of the computer. And when we say "simple", be sure - we are just this and mean.
At work
If you have a headache for dinner, and you remember exactly that yesterday did not indulge in any excesses, then the problem may be that you have just a neck of the neck and blood to the brain does not reach the brain. Tilt Kolov to the right and sit so, until you feel that the muscles of the neck reached. Now tilt your head left. Repeat all 10-12 times.
When the responsibility presses on the shoulders, the shoulders are pushing and noet. Raise your shoulders up as far as you can, lifting so for 10-15 seconds and come back at the starting position. Look over the shoulders back and forth. Repeat all sequence 3-4 times. By the way, check if anyone's neck sits on your neck, maybe it's all about it.
Dedicated to all lovers to sit at the table in the pose of the letter ZY, and then complain about pain in the back. Hand drawing up, deploying palms to each other, stretch to the right and lifting so for 10 seconds. Then come back at the starting position and pull out to the left. This is an excellent prevention of osteochondrosis.
Useful exercise for those from time to time detects that already practically lies on the table. Sit on the edge of the chair, put your hands behind my head, get back back, and the shoulders lower down. The chin should be proudly raised. Singing so seconds 20. Repeat during the working day.
Hold your hands behind the seat of the chair and stretch, as if you try to lift yourself together with the chair, like Baron Münhhausen. You can do this with both hands at the same time or first right, and then left. The same, just to grab it is not necessary for the edge of the chair, but for the front of the seat, skipping the hand between the knees. It is more efficient to do this exercise alternately left and right hand.
At home
Lying on the stomach, raising the case, leaning on hands until they completely straighten. It is necessary to rise smoothly and carefully. Length at the top of the seconds of 20 seconds, return to the starting position "muzzle to the floor" and repeat again. Yoga is called this Posa Parasana, that is, the Pose Snake. Very logical. While you will not do this exercise, you will hiss at home. Pain in the back - she, you know, does not do any kind of kind.
Since you still lie on your stomach, make an exercise to strengthen your back muscles. Without a muscular corset, a good posture is nowhere to ride. Lying on the stomach, folded the legs together, put the left hand on the back of the head, and the right extension aside. And now pull back up so that the upper part of the body slightly raised. Watch the legs do not break off from the floor. Repeat 15-20 times, and then change your hand.
Exercise for super-lazy. There is nothing to do anything at all, seriously. Lagged on the floor, and the legs of the bells at right angles and put the suitable height on the seat. Everything. Under the action of gravity, the blood sticks to the back and nourishes the muscles. Along so, until you get bored.
Get up face to the wall, retreating about a step. Help the wall of the palms and the deflection back, as far as you can. Length in this position for 5 seconds and come back to the original. Repeat 5-6 times.
Now turn back to the wall with your back and press it in such a way as to concern it with a population, blades, lower back, buttocks and heels. Wait so seconds 30. How are you, by the way, is convenient? Remember this position - it is called correct posture. You should always walk.
