Stand in front of the desk and put his hands on him. Stand with your feet shoulder-width apart, slightly tighten the press. Pyattes from the table and lean forward, holding hands. The back should be almost flush with the countertop. The knees can be slightly bent and the weight transfer to the heel.
Breathe in, pull up the abdominal wall to the lower back and breath a little glide palms forward, the distance between the tips of the fingers and the coccyx increased. Exhale. Repeat three times.
Another embodiment of this exercise. Stand with your feet slightly wider than shoulder width. Lean forward and grasp the ankle on the inside of your hands. Completely relax your back and try to inhale bring your chest to the hips. At this point a little podpruzhinte and exhale go back.
Exercises to perform better at bedtime, after a warm shower. They will help you to relax the whole spine and prepare for restful sleep.
Stand with your knees on the gym mat. Palm put in front of him so that your back is parallel with the floor. Slowly lower your buttocks on his heels, trying not to move his hands from the scene. Relax and feel the stretch the back muscles. Return to starting position, drawing on his knees and hands.
From this position, perform another stretch. Slowly pull your chin to your chest. Simultaneously, arches her back up. It is rounded off smoothly, raising one vertebra at a time. Freeze at the highest point for 10 seconds and cave in at the waist. Lower body as smoothly, vertebra by vertebra. Zaprokinte head gently back. Then return to the starting position.