Cervical Spine (Exercises recommended)
Cervical spine exercises are designed to mobilize the cervical segment and correcting faulty static's, relaxing the muscles of the neck and shoulder girdle.
These exercises are repeated twice daily.
These exercises are made by Sitting on a stool and to in front of a mirror to control himself.
- Drop the head forward, chin touching chest (mouth closed) after dropping the head back
- Repeat 10 time in both directions.
- Alternately tilt your head to the left, and then right (looking ahead all the time).
- Repeat ten times in both directions.
- Turn alternatively head to the left, then right (look back over his shoulder).
- Repeat ten times in both directions.
- Run a circle very slowly with his head in both directions.
- Repeat five times in both directions between a pause and forth.
Swinging the arms forward, upward and backward, making circles, circles are made in respect of the hands of the clock and then vice versa.
Repeat ten times in both directions.
Both arms rose sideways to shoulder height.
Move arms upward vigorously and then back again to your arms down.
Repeat this exercise.
Lumbar Spine Exercises.
Lumbar (Column exercises) are designed to mobilize the joint lame / spinal extensors muscles strengthen the spine, abdominal, buttocks and correct the static back.
Twice a day to perform these exercises
These exercises are performed on a hard, flat surface.
Back with knees bent, contract your abdominal, lower back pressed against the ground, bend both knees to your chest, return to the starting position and slightly lift the lower back.
Repeat this exercise.
From behind the knees bent and arms outstretched at shoulder height.
Bend knees on his chest, then a rotation of the abdomen squeeze your knees together on the floor as close as possible arm (without taking off the opposite shoulder from the ground), turn the knees against his chest and then return to starting position.
Repeat it
- Face down, legs extended, hands under your forehead.
- Raise both legs extended simultaneously.
- Repeat ten times both movements.
- Face down, arms extended forward.
- Simultaneously raise one arm and opposite leg.
- Both movements repeat ten times.
- Face down, legs extended, hands under his head.
- Raise head and chest with his hands still on his forehead.
Ten times repeat these movements.
- On all fours the thighs and arms upright and back flat.
- Shrink the womb shrink back and sit on their heels again starting position slightly hollowing the lower back.
Ten times repeat these movements.
- On all fours, bend one knee on his chest flexing and extending your back leg ago.
- With both legs repeat ten times.
- Sitting, knees bent and arms outstretched at shoulder height.
- Bending the back and then back down to the maximum possible without losing balance.
Ten times repeat these movements
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