Exercises from waist pain - awaking All to dobra - Release 362 - 25.03.14 - Everything will be good  See details »

 
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  • 00:00: again all day stood at the stove a can for those or general cleaning for all day or running around around the city in search of desired products yes so that in the evening lomit back from fatigue how to get rid of back pain for 10 minutes will tell our super coach Igor Obukhov and all the gas presses on problem of course common is back pain knows everything and why she arises I'll start with a sad statistics about 80 percent of people
  • 00:30: experience pain in almost all of my back I think that the main cause is abnormal posture The fact is that many do not know how and hold many do not know how to save and the day when I said the words female you straightened up but you straightened up like this that literally through two three minutes you have posture will again become such as she is is usually in Now the case during the day than for the formation muscular corset around the lower back lumbar spine the spine three groups muscle this press it loin and it
  • 01:01: gluteal muscles we often forget about press and buttocks and we they are relaxed and in the result of our it turns out this itself that is we bend in lower back and result of muscle the lumbar muscles and they are a long time are situated in tense like you you know if the muscle for a long time tense then unpleasant these pains are more naturally aggravate that most people preserve such the position is very long and this pain over the years well the second reason is very important is the that many of us
  • 01:32: lead a sedentary passive lifestyle but very few people know what in the sitting position stress on spinal column more than in the standing position and in when we get tired we Immediately seek to sit down as a result we do not relax your back and sitting in a chair were even in car we also we load the lumbar department from which age can back pain starts enslavement lower back she aggravated with years if you had wrong posture with the very childhood gradually problems with
  • 02:02: lower back pain will be but intensified it's never too late start the the main thing prevent this undesirable effect but how to understand what it is it is perry strained muscles hurt from fatigue they attack radiculitis happened if the pain of you often it pursues regularly it is not necessary wait for it to pass consult a doctor he will give you accurate diagnosis and identify what is the problem in those situations about whom I spoke of spring-cleaning work in the garden or
  • 02:32: Just need to carry gravity of the back so straining that pain is strengthened and even sharply sometimes you know exactly so I responded to our letter televiewer natasha which wrote to our site on the forum kind woman and she just the same told the problems that followed home troubles she began to notice drawing pain in lumbar region and she asked prompt effective complex exercises that help in this
  • 03:02: situation I asked for natashu come today to us so that we together made this complex natasha come here please hello natasha Well, tell me again about that problem which in your life I had a very she began to ache loin after birth of a child i often began to wear child in his arms about plus cleaning cooking and it's all here
  • 03:32: accumulates and for the evening I'm terrible at my back hurts here it's both of my not and sometimes there is that I'm just not in the morning I can get out of bed and her baby how much now often did someone will take up these pores sometimes It is a tyazhelenkie already 10 kilograms ten kilograms rasstaralas grief Yeah that's it 's a dumbbell but these are just those the reasons for which you said Igor and hence complex exercises that you you propose in this
  • 04:02: situation can natashi help yeah today together with Natasha we will make a very simple the number is incredible effective complex prevention of pain in lower back that was developed by specially harley parsnip harley parsnip Urusu private fitness for his programs and engaged in my same called here about the Crimea scanty body tolling tamada apparently forgot the system rights for relief from pain the pope's fateful saw each other systems of pastille after your tournaments and from the nail file I
  • 04:32: Katy Perry League Mountain jennifer hudson and alicia keys most kiu bodies wires will help swedish effectively noticeably the type of threshold and for cares of care punched and you kunoichi complex for media in the park up to 10 repetitions each of the 5 stole post this result in the jack through each before you do these exercises pay attention to circumstances at who need manifest caution if you have an injury musculoskeletal apparatus problems with spine and
  • 05:02: joints of course consult with your doctor when you will do this complex listen to organism if there are any problems reduce the amplitudes make a complex mildly and because we know that in Natasha no contraindications as we have with you these exercises then we we can proceed yes Yes the kit consists of five stages is very effective exercise with regular you remove muscle strain loins strengthen muscle corset around lumbar spine spine and soon
  • 05:32: quite in the care of pains loin well what let's get down to it sit on the edge mat keeping your thighs roll off on the back we lower feet on the floor first an exercise relaxes the lower back we learn and monitor with using the muscles of the press let's drop our head on floor hands along feet are bent socks pry up a little up you need to breathe in and out exhale forward straining muscles
  • 06:02: press so that our loin was pressed to the rug linger in it position for 5 seconds and then crouch lower back make the opposite movement and so bend in lower back we are delayed by 5 seconds then twisting the pelvis and involving the muscles of the press we press the lower back very good too keep it position, see fresh yarn belly retracted and so once again
  • 06:32: exactly that position your muscles and this part of the hull that should be vertical position when we became again bend in lower back she breaks away from the floor there is such an arch from the shoulder blades to the buttocks and then twirling the pelvis and drawing her belly we are we press into the floor these The exercises help reestablish working capacity and for their prevention you can do each day or every other day I relaxed by the way saw the roller that you closed her eyes with concentration did
  • 07:03: this exercise is welcome most exercises related with a loin you need do with a maximum concentration then the effect will be much more well what about go to the next blasting exercise girl and rose we press coaching is given but now how once we are train a press we raise our knees up hands along housing press the lower back to sex and now alternately preserving right angle in the knee we will touch floor heel movement need to do very
  • 07:35: slowly inhaling by touching the heel the floor as you exhale tearing it upwards is very delicate moment because then we we lower a leg at us there is a desire to bend backwards and only at the expense of muscles the press that we now we are training in This exercise, we save and press mat and so we do 15 touching each leg breathing is not delaying the time
  • 08:05: implementation of exercises try to open shoulders to chest the cell had cavities on the floor Lapushka continuation the spine stretch your back and in this way are fond of times several muscle groups this exercise well what about sensation of the lower back goes on about became more comfortable easier even breathe somehow I'm looking girls after two exercises so straightened and sit so flat you are ready for the third exercise probably
  • 08:36: the next exercises to stretch Back and legs strengthened muscles of the press and ventilate easy and so go to bed on the back open shoulders we bring the Kalenik breast already begin concentrate listened to your body touch floors only with tips scapula and so we lift the shoulders press your chin breasts look at the belly left hip tighten the hull and at the same time we stretch out
  • 09:06: crown on the diagonal up tighten the left leg we are stretched muscles of the back hip surface the right leg should be vertical here try to clean tension from neck to neck account of what we stretching out crown up diagonal in such position we hold the body is motionless in tension and exhale to change leg do the other side very smoothly pressing
  • 09:36: thighs hull the waist is pressed hold stressed press stretch muscles the back surface hips and buttocks and legs and the most important thing can not be detained breathing it must be uniform and breathe deeply diaphragm and omitting its down we do such alternations 10 with each foot and proceed as follows the exercise is omitted feet well how ventilate and lungs thread Astana too ask such a question I I think even though what in this exercise
  • 10:07: almost all the muscles were low back was relaxed yes and because she was rounded and the burden on yourself took the arrival of what you need do when we accept vertical well what next exercise it's called swimming we are unfolding face down let down on the abdomen of the legs on width of shoulders stretch out your arms forward we lower the head take a breath lift their hands and legs up slightly tear them from the floors and we begin to make such
  • 10:37: alternating motion right hand left leg Yes, and I was almost faster faster faster Faster quickly look at I'll find it like this you need to pobarahtatsya in 3 approaches on March 20 in this exercise our lower back Gluteus muscles if we will stretch hands in one direction feet to the other then we
  • 11:07: we combine traction muscle and tension small of the back all exercise were are aimed at to relax lower back and bend here we are and strengthen this exercises usually after such exercises waist comes in a tone and a my wards say this the feeling that as if two iron steel rod in the back the spine is protected strong muscles and hold posture much easier therefore I highly recommend include exercises for the lower back in almost every complex
  • 11:37: we only have the last exercise at my house we sit on the edge foot mat feet are pinched tightly pressed we do not need sex reduce knees keep ourselves under knees by the thigh and further twisting basin but then I see you should stretch the waist here excellent rounding in the beginning we have the coccyx falls on the mat then below the sacral the department smoothly smoothly lower arm sink lower and
  • 12:07: below let's do it again an exercise is called untwisting of nadi very good it turned out it's necessary do ten times she develops mobility lumbar spine back chin is not press the chest and head is omitted all well slowly smooth smoothly smoothly and holding yourself with your hands here's here here here that's here that's
  • 12:38: here it is smoothly smoothly smoothly falls down and there are two complexity level you can go up just as slowly you should try if you still have not strong enough arrival and then rise at help hands floor today it will be yours the most important option do not bulge your belly and do not delay breathing we do 10 such unwinding also three approaches i I remember that when we busy and fulfilled Pilates complex
  • 13:08: who, too is aimed at strengthen the press make a back stronger then there was the same exercise and not something said that if when we gradually laying your back on a rug of some kind the moment we feel that fall through the it is in this department of the spine have some Problems and muscles are not manage and then you need to do this more often an exercise so that's very evenly The back became more strong know nadya Pilates gymnastics with this is very popular gymnastics and pilates there was a lot
  • 13:40: followers I think that hurley parsnip one of such followers just you slightly modified and make the complex comfortable and yet he is very are diverse and therefore that we did different things exercises and from that they are not different fatigue accumulated and there is some here whether pleasure you have a movie would be invigorating state some yes it's better here began to feel I will definitely show this is your complex exercise their girlfriends because they are also very often complain of pain in back
  • 14:10: thank you very much here and I promise that I will where every day do recommend make this complex every other day or every day and after a week of pain in the lower back will be Igor thank you great for beautiful hello youtube thanks what looked our video if it's for you liked it not forget to share it social networks and leave your comment а just press the button subscribe to first see the new video