Здоровый позвоночник всего за 12 минут! Гимнастика с инструктором по лечебной физкультуре. ЛФК.

Introduction

This tutorial outlines a simple 12-minute exercise routine designed to promote a healthy spine, as demonstrated by a rehabilitation instructor. These exercises require no special equipment and are suitable for individuals of all fitness levels. It's important to listen to your body during these exercises; if you experience discomfort or pain, consult a healthcare professional.

Step 1: Warm-Up

Begin with gentle movements to prepare your body for exercise.

• Stand or sit comfortably.
• Perform neck rotations:
  • Slowly turn your head to the right, then to the left.
  • Repeat this 5 times on each side.
• Shoulder rolls:
  • Lift your shoulders towards your ears and then roll them back.
  • Perform 5 rolls forward and 5 rolls backward.

Step 2: Spinal Flexion and Extension

This exercise strengthens the back and promotes flexibility.

• Stand with your feet shoulder-width apart.
• For spinal flexion:
  • Inhale and arch your back, looking up (extension).
  • Exhale and round your back, tucking your chin to your chest (flexion).
  • Repeat 10 times.

Step 3: Side Bending

Enhances lateral flexibility and stretches the spine.

• Stand with your feet shoulder-width apart.
• Raise your right arm overhead and lean to the left:
  • Hold for 5 seconds.
  • Switch sides and repeat.
  • Perform 5 repetitions on each side.

Step 4: Cat-Cow Stretch

Promotes spinal flexibility and relieves tension.

• Start on all fours (hands under shoulders, knees under hips).
• Inhale as you arch your back (cow position) and look up.
• Exhale as you round your back (cat position) and tuck your chin.
• Repeat this sequence for 10 cycles.

Step 5: Seated Forward Bend

Stretches the spine and hamstrings.

• Sit on the floor with your legs extended straight.
• Inhale and reach your arms overhead.
• Exhale and bend forward from your hips, reaching towards your feet.
• Hold for 15-30 seconds, breathing deeply.

Step 6: Spine Twists

Improves spinal mobility.

• Sit cross-legged or with legs extended.
• Place your right hand behind you and your left hand on your right knee.
• Inhale and lengthen your spine, then exhale and twist to the right.
• Hold for 5 breaths, then switch sides.

Step 7: Cool Down

Finish with relaxation to ease tension.

• Lie on your back with arms at your sides.
• Close your eyes and breathe deeply for 1-2 minutes.
• Focus on relaxing your entire body.

Conclusion

By following this 12-minute routine, you can enhance your spinal health and prevent back pain. Remember to perform these exercises regularly and consult a healthcare professional if you experience any pain. Incorporating these stretches and movements into your daily routine can contribute to long-term well-being and a healthier spine.