A set of exercises A healthy spine from 8 lessons allows you to work your back without pain. Do these exercises and be healthy.
About the complex and instructor
Unfortunately, nowadays it is extremely rare to meet a person who has no problems with the spine and the correct beautiful posture. According to statistics, 90% of people over 25 often suffer from back pain.
For many people over 40, a simple test of spinal flexibility is simply not available.
The causes of this pain are very different. Most often this is a common spinal osteochondrosis.
You should not wait for back pain, you can already pay attention to your spine and try to prevent possible problems in the future.
This video training is the first in a set of exercises. "Healthy spine" from Julia Zaichenkova. Julia Zaichenkova - Program Coach "Flexible Power". Master of Sports, graduate of the Russian Academy of Physical Education.
She has been teaching for over 12 years. Coach of the TV channel "Live!".
Now Julia Zaichenkova will tell us how to make our spine healthy.
Lesson 1: warm up for the spine
In the first lesson you need to prepare the spine for further work and warm up for the spine. How to do it - in this mini-training. Watch and repeat!
But this summary in the figures will help you quickly recall this workout. You need to sit on the mat, cross-legged in front of you. Stretch your back up, freeing your neck and shoulders.
Then, with your hands on your knees, make rotational movements with your shoulders in a circle, warming and stretching your back. Make a few laps in one direction, and then as many in the other.
Lesson 2. Flexibility development exercises.
After the warm-up, you are ready to do the 2nd lesson from the Healthy Spine Complex, which aims to develop spinal flexibility. Exercises are not difficult, so look and repeat!
Performing these exercises will help create an upward flow of energy and cerebrospinal fluid, pumping it to the brain and higher centers.
With daily execution, this exercise will charge you with energy of optimism, and allow you to see all your problems from a new angle.
In fact, this is a continuation of the warm-up, only now you need to stretch and bend your back only in one plane.
Other exercises of this complex:
- Lesson 1-2. Warm up and rejuvenation of the spine
- Lesson 3-4. Strengthening the muscles of the spine.
- Lesson 5. Improving the flow of energy along the spine.
- Lesson 6. Exercises for the cervical spine
- Lesson 7. Exercises for cervicothoracic osteochondrosis
- Lesson 8. Exercises for osteochondrosis of the lumbar spine
Be sure to goA simple test to assess the current state of your spine and joints