If you worked all day for summer cottages: drunk watering can, rolled, dug, and in the evening you don’t know how to straighten up, then this mini-complex for you. You need to do it every time you return from the cottage, and on any other day too. Simple exercises relieve pain, straighten the posture and return lightness in the back in a couple of days, advises Natalya Koval in the Zen channel “LFK every day” (18+).
1. “Cat-Korov”
Stand on all fours, slowly bend your back down (your head up, hog back – like a cat stretches out), and then bend with an arc up, pulling your stomach (the back becomes a “slide”, lower your head). Make 10-12 smooth repetitions. The movement relaxes the lower back, removes the clamps and gently “kneads” the spine.
2. Rumbles on the back
Lie on your back, pull your knees to your chest, grab your arms. Gently shake from side to side, as if you ride a rug. It helps to relax the muscles, relieve fatigue and relieve pain in the sacrum and lower back.
3. “Boat”
Lie on your stomach, arms forward, simultaneously raise your legs and shoulders. Lying for 10-15 seconds, then go down and repeat 5 times. Strengthens the muscles along the spine, straightens the posture and reduces the severity between the shoulder blades.
Make this mini-complex every time after working on the beds or hassle at home. After the first week, the “woodenness” in the back will disappear, it will become easier to lean and raise the buckets, and the gait will become even, as in his youth.
If the pain is acute or not passing, be sure to consult a doctor.
Important: this information is not a replacement for a doctor’s consultation. The body's reaction to changes in sports can depend on individual physiological characteristics, genetic predisposition and state of health. Before starting changes in training, it is recommended to consult a dietitian or attending physician to ensure the safety and effectiveness of the selected measures.
