Exercise 1
Starting position: standing, feet shoulder width apart, hands clasped behind back. About the "times", "two", "three", "four", make the head incline forward - back - left - right. Perform the exercise slowly, trying to feel how the neck muscles stretch. Exercises for the neck and head are useful for headaches, cervical osteochondrosis, weak muscles and neck ligaments.
Exercise 2
Starting position: standing, feet shoulder width apart, hands clasped behind back. About the "times" try to touch the chin of the right shoulder, at the expense of "two" - the left one and return to the starting position. Repeat the exercise 8-10 times.
Exercise 3
Starting position: standing, hands clasped behind the head, head tilted forward. Straighten your neck, creating resistance with your hands. Repeat 8-10 times.
Exercise 4
Starting position: standing, hands freely lowered along the trunk. About the "times" inhale, bend back and stick out your chest, pulling your hands behind your back and throwing your head slightly. At the expense of "two" - exhale, arch your back with a "wheel", lower your hands in front of you. Repeat 8-10 times.
Exercise 5
Starting position: standing, arms stretched along the trunk. On the account of "fold", clasp your hands in the lock behind your back, stay in this position for a few seconds and return to the starting position.
Exercise 6
Starting position: standing, palms connected together on the forehead, the body relaxed. About the "times" with the palms and the head, create an opposition, as if you want to remove the forehead with an obstacle, which are the hands. Do this exercise for 3 seconds, and then relax. Repeat several times. Do the same with the arm rest in the side of the head: first to the right, then to the left.
Exercise 7
To put your hands in the lock immediately does not work for everyone. Do not try to make this exercise happen to you the first time. Try simply to maximally pull the palms to each other and stop doing the exercise if there are pains in the spine.
Exercise 8
Starting position: standing, feet shoulder width apart, hands slightly apart. On the count "once" turn to the right, on the account "two" - to the left and return to the starting position. When doing this exercise, try to make a turn as far as possible, but again: stop exercising if it causes pain.
Exercise 9
Starting position: standing, legs shoulder-width apart, arms raised to the sides parallel to the floor. Pull your chin to the left, hold for 20-30 seconds, go back to the starting position. Do the same in the other direction.
Exercise 10
Starting position: standing, legs shoulder-width apart, arms spread apart parallel to the floor. As for the "times", lean to the left (keep your arms outstretched), touch the floor or leg with the tips of your left hand, return to the starting position. Repeat the same slope, but already to the right. Starting position: standing on all fours. At the count of "fold", bend and tilt your head up. At the expense of "two" arched back with a "wheel" and pull your chin to your chest.
Exercise 11
Starting position: standing on all fours. Imagine that you need to crawl under an obstacle and not touch it. First, bend your hands and, caving in, start moving slowly forward and down, as if "climbing" under the obstacle. At the end of the "dive" straighten your arms. Then, run in the opposite direction.
Exercise 12
Starting position: sitting on his knees. On the account of "times" pull your hands and body of the trunk to the left, on the account of "two", without returning to the starting position, pull your hands and body to the right, into the account of "three" again return to the original sitting position.
Exercise 13
Starting position: standing on elbows and knees. At the count of "times", make a circular motion with your hand, slide your palm on the floor and as close to the shoulder as possible, at the "two" count, perform the same movement with the other hand. Repeat 8-10 times.
Exercise 14
Starting position: lying on stomach, arms outstretched. On the account of "times" tear off the hands and feet from the floor, pull them out and hold them in the air for 20-30 seconds, into the "two" account, lower the limbs to the floor and relax for 20-30 seconds. Repeat the exercise 3-5 times. It is not recommended to raise the legs above 45 °, since a high amplitude of movements can lead to a large load on the spine and cause pain. Remember that lying exercises are performed not on the cold floor, - underlay the rug.
Exercise 15
Starting position: lying on stomach, arms extended forward. On the account of "time" tear off the left hand and the right leg from the floor, stretch. As for the "two" take the starting position. As for the "three" perform the exercise with the other legs and hands, at the expense of "four", go back to the starting position. Repeat 15-20 times.
Exercise 16
The starting position: lying on the stomach, hands on the width of the shoulders rest on the floor with the palms of the hands. As for the "times", inhale and straighten your arms, bend over without taking your hips off the floor. At the expense of "two" exhale and slowly return to the starting position. Repeat 8-10 times.
Exercise 17
Starting position: lying on stomach, arms bent at elbows at chest level. About the "times" lift the trunk, bend back, forcefully remove the scapula. At the expense of "two", go down to the starting position. Do 3 sets of 15-20 repetitions.
Exercise 18
Starting position: lying on stomach, arms bent at elbows, palms folded under chin. Raise and lower your legs. Do not forget that in the knees they should be straight. Do 3 sets of 15-20 repetitions.
Exercise 19
Starting position: lying on stomach, arms bent at elbows, palms folded under chin. Alternately raise and lower the left and right leg, without bending them in the knees. Do 3 sets of 15-20 repetitions.
Exercise 20
Starting position: lying on stomach, palms under the chin, legs crossed in the ankle joint area. As for the "times", lift the straight legs above the floor and fix them in this position for a few seconds. On the "two" account, go back to the starting position. Do this exercise several times at a slow pace.
Exercise 21
Starting position: lying on stomach, palms folded under chin, elbows diluted to the sides. On the account of "fold" pull the left knee forward through the side, into the account "two" return to the starting position. Repeat with the other foot. Do 2-3 approaches 10-12 times.
Exercise 22
Starting position: lying on the right side, the left hand rests on the floor at the chest level, the right arm is extended forward, the legs are bent at the knees. About the "times" lift the knees bent at the knees, about the "two" lower them. Do 12-15 lifts. Then repeat the exercise on the other side.
Exercise 23
Starting position: lying on the right side, the left hand rests on the floor at the chest level, the right arm is extended forward, legs are straightened. On the account of "once" raise your straight legs, without bending them in your knees, at the expense of "two" lower back to the floor. Do 12-15 lifts. Then repeat the exercise on the other side. This exercise can not be performed with pronounced pain in the lumbar region.
Exercise 24
Starting position: lying on right side, arms crossed on chest, palms on shoulder of legs slightly bent.
Exercise 25
Starting position: lying on the back, hands are spread out to the sides and lie freely on the floor. Do not cave in the lower back, perform several alternate sipping with your feet to yourself and yourself. Repeat 2-3 times.
Exercise 26
The starting position for strengthening the spine: lying on the back, arms are divorced in the sides and lie freely on the floor. On exhalation, perform several twists, turning the head in one direction, and the feet in the other. Repeat the exercise 3-5 times in each direction.
Exercise 27
The starting position: lying on the back, hands are divorced to the sides and lie freely on the floor, the legs are bent at the knees, the feet rest on the floor on the width of the shoulders. On exhalation, perform twisting, turning your knees to the right, and head to the left. On inhalation, return to the starting position. Then twist in the other direction. Repeat 6-8 times in each direction.
Exercise 28
This and the following exercise should be performed with extreme caution or even completely excluded in the presence of a herniated intervertebral disc. Consult your doctor about this.
Exercise 29
Starting position: lying on the back, hands are apart, legs are bent at the knees, feet and knees together. On exhalation, perform twisting by turning the knees (hold them together, pressing one against the other) to the right, and head to the left. On inhalation, return to the starting position. Then twist in the other direction. Repeat the physical exercise 6-8 times in each direction.
Exercise 30
Starting position: lying on the back, hands are divorced in the sides, the left leg is bent at the knee, the right leg is straight. On exhalation, turn your head to the left, and knees to the right, with a foot of your left foot clinging to your right leg at the level of the knee. On inhalation, return to the starting position. Then twist in the other direction. Repeat 6-8 times in each direction.
Exercise 31
To strengthen the twisting and strengthening of the spine, you can lightly press your right hand on the knee of your left leg. Repeat the other way. This exercise is completely contraindicated in the presence of a herniated intervertebral disc.
Exercise 32
Starting position: lying on the back, arms are apart, legs are bent at the knees, feet rest on the floor on the width of the shoulders. On the account of "fold" raise the pelvis and lower back, tearing off the floor, at the expense of "two" return to the starting position. Exercise 3 exercises 10-12 times.
Exercise 33
Starting position: lying on the back, arms are apart, legs are bent at the knees, feet rest on the floor on the width of the shoulders. On the account of "fold" raise the pelvis and the lower back from the floor, at the expense of "two" lower down to the left. As for the "three" - again lift up, the "four" - lower down to the right. Do 3 sets of 10-12 times. If you have a herniated disc, consult your doctor about the advisability of doing this exercise.
Exercise 34
Starting position: lying on the back, arms slightly apart, legs together. Slowly raise your legs and lower them by the head, touching the floor with your fingertips. In this case, bend the legs in the knees or keep them straightened - decide for yourself, focusing on your sensations and overall physical preparation. However, after the toes touch the floor, the knees need to be straightened anyway. Then it is necessary to stay in this position for 20-30 seconds and slowly lower your legs, trying to reach the legs and knees to the floor. Then straighten your knees again. Repeat this exercise 3 times and return to the starting position. Now we know which exercises to strengthen the spine.