How to help your back? 6 useful exercises

Meets Sergey Bubnovsky, the doctor of medical Sciences, Professor, doctor of kinezioterapevt:

— You’re not alone: according to statistics, the majority of patients (both young and old) go to the doctor with complaints of pain in the back and joints. Pain do not arise in the bones, as it seems the patients and in the muscles, ligaments, tendons. Because the nutrition in the bone coming through the muscle if the muscles are not involved (and this happens when sedentary lifestyle), bone degenerative changes occur. Fortunately, muscle is the only tissue of the body that can be recovered completely. And as soon as the muscles involved in the work, the problems disappear. Therefore, the majority of diseases (osteochondrosis, hernia, pain) should be treated not the rest (as usually advised), and movement.

But remember: the correct movement treats, wrong cripples.

“Triad of health”: safe exercises for office workers

1. Squats

Load the foot, knee, hip (the”first floor” of the body). During squats the blood returning from the legs to the heart and the head. Squat to on the inhale, up on exhale.

To run 10 times a day for 10 squats, gradually increasing the amplitude. If it’s difficult to hold on to a doorway or wall bars.

The only disease where you can’t do squats, — arthrosis (destruction of joints).

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2. Press

The load for the internal organs located in the abdominal cavity — on the “second floor” of the body. Lying on your back, you need to raise and lower the legs (ideally throw them behind your head).

Through this exercise stretches the spine, the massage of the internal organs, strengthens the abdominal wall. Is prevention of stagnation in the intestine and prolapse of internal organs.

Better to carry only 20 to 50 times a day.

3. Pushups

The load for the heart, the chest, head, — “third floor” of the body. Doing push UPS can only young and healthy people. The more a person has the disease, the “higher” you need to start push-UPS (wall or table). Although push-UPS are considered a male exercise, it is strongly recommended for women is the best prevention of mastitis.

Perform 5-10 repetitions 10 times a day.


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How to remove back pain?

1. Walking on all fours

Effective and absolutely safe exercise. Alternating step includes the muscles of the upper and lower extremities, directs blood flow from the waist to the muscles of the hands and feet and swelling, deep muscles of the spine and reduces acute pain. Exercise has no contraindications.

Starting position: on his knees, the emphasis hands on the floor. Movement principle: right foot — left hand. Perform 5-15 minutes.

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2. Polymastic

Starting position: lie on back, legs bent at the knees, heels on the floor, hands to his castle over his head. On the exhale, raise your pelvis, squeeze your buttocks. To return to the starting position.

3. Stretching

Starting position: standing, feet shoulder width apart. Alternately descend with a straight back, first to the right, then to left leg. Each time the slope must be below until the fingers touch toes. In the final phase of the movement can be delayed for 2-5 seconds. All movements are accompanied by exhalation.

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