exercise for stop the back pain immediately

If you suffer from a sharp pain in your back and neck, there are problems with pressure and you often wake up in a dream, these exercises are what you need! This complex is made up of the simplest yoga postures for beginners.

After the third training on this scheme, you will feel how the body became obedient, and the muscles grew stronger. You will become stronger sleep and better recover during sleep, the head will clear up, it will become easier to solve pressing problems. Any pain that appears in the waist and neck will disappear! I did not believe until I tried to do it myself.

Yoga and fitness for beginners at home.

1. Pose for relaxation

Sit down, cross-legged, feel how the spine relaxes and lengthens. You can stretch slightly upwards, leaning on the crossed legs. Sit in this pose for a couple of minutes, breathe as deeply as possible and more evenly. This will help tune in to effective exercise and reduce stress levels.

2. Tilt forward

Sit up straight legs in front of you. Slowly reach the tips of your toes. Do an emphasis on stretching during exhalation - at this point the tendons and leg muscles will be more flexible for maximum stretching. Repeat 5 times.

3. Pose of the child

Get down on your knees, spread them on the width of your shoulders, your arms behind your body. Slowly lean forward, head down completely. In such a relaxed pose, spend 3-4 minutes with interruptions, breathe deeply and evenly, feel how your back is resting.

4. Twisting

Place your right hand on your left knee. The left hand is fixed behind the trunk, slowly turn to the left. Turn your head with the body - look to the left. Breathe as deep as possible! Slowly return to the starting position, feel how the slanting and lateral muscles of the press are stretching, the muscles of the thighs. Repeat the same with the right foot.

5. The Pose of the Goddess

Lie on your back, bend your knees and put the soles of your feet together. Keep your hands on the sides freely. Breathe smoothly, try to stretch the inner muscles of the thighs and feel it. Stay in this position, while you are comfortable - 2 minutes is enough.

6. Feet on the wall

Raise your straight legs and place them on the wall. Torso and arms relax. Spend 3 minutes in this position, inhale the air full of chest. Try to drive away all the superfluous thoughts, feel the tense back and legs rest.

7. Pose of free wind

Lie on your back, bend your legs in your knees, scrape your ankles. Hold your knees with your hands and hold them tight. Feel the muscles of the hips and back stretch.

At first it can be difficult, but once you understand your body, doing the exercise will be incredibly pleasant: this pose relieves the spine of the load in a minute! Do not forget to breathe deeply.

8. Pose of a dove

Get up on all fours, keep your hands on the width of your shoulders. Move your left knee forward, put it between your hands. The right leg is taken back and straightened. Tilt forward the whole body, moving the center of gravity through the left knee. Stay in this position for a minute, change your leg.

This exercise relieves pain in the legs, swelling, beneficial effect on the muscles of the back.

9. The awakening posture

Lie on your back, put your hands wide apart. Press the right knee to the chest. Then turn the entire body to the left, keep your back straight. Stay in this position for about 3 minutes, repeat with the other side. This position is very useful to everyone who has a backache in the coccyx often.

10. Pose of fish

Lie on your back. Place your hands under your hips. Slowly raise your chest up, tilting your head back. Breathe in a measured manner. Just sink slowly down.

After such charging, you are born again! Muscle clamps leave, pain disappears caused by fatigue and overwork, the spine straightens. Thanks to this, the neck relaxes and the blood circulation of the brain improves. There will be no trace of headache and problems with sleep.

anwar

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