10 minutes to a healthy back!.
You will need an exercise mat or soft surface with a cord or belt, a small towel, and enough space for ten minutes in the day.
1.Come back Lucerne: lie down on your back straight with the right foot. Hold your left knee toward the chest with the hands behind the thigh. Hold for ten seconds. Repeat on the other side.
2.Side-of-Hip Stretch: Lie on your back with the right leg on the floor. Tilt the left foot towards the chest Understand the left knee with both hands and drag the leg and body towards the right shoulder. Feeling spread out on the left hip. Hold for ten seconds. Repeat on the other side.
Front-of-body lancer: lie down on the stomach with the hands under the shoulder, and the elbows bend. Slowly push the shoulder / chest to hold the weapon directly to keep the hips in contact with the matt / floor. Hold for ten seconds, and remember to breathe.
3.Front-of-hip stretch: kneel on the towel with the left knee and place both hands on the right thigh and bow down in front of you. While holding straight back, move the hips forward until you feel a strain in the upper left thigh. Do not tilt the right knee right behind the leg. Hold for ten seconds. Repeat with the second leg.
Note backwards: lie down on your back. Place a rolled towel under your lower back. Keep straight legs. Keep a cord or belt around the right leg of the heel and slowly lift the legs straight until you feel the strain behind the thigh. Hold for ten seconds. Repeat with the second leg.
Lower-back stretching: lie back with a high heel closer to the buttocks. Raise the hips slowly and below the thighs and back and down the floor down. Hold for ten seconds, and remember to breathe.
4.Unusual Complaint: lie behind the knees and with the heels near the buttocks. Reach the hand between the thighs. Slowly rotate your head and shoulder till the shoulder blades leave the floor. Hold for ten seconds.
Yves Shapar: Lie on the left with legs on the hip and knees. Lift head up to the left shoulder leaf leaves until the shoulder. Hold for ten seconds. Repeat on the other side.
5.Completely retractor: Tilt hair with sides Remove and gradually lift the shoulders and chest from the mat / floor. Hold for ten seconds, and remember to breathe.
Lower-back Reliever: Lie back with the knees inclined, high heeled shoes near the buttocks, shoulders flat and hands spread on the edges of the edges. Slowly lower your knees to the left, and gradually turn the hip and lower part. Hold for ten seconds. Repeat on the other side.
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