Gymnastics for the spine by the method of Bubnovsky has long been popular. Videos that allow you to deal with it, there are on the Internet in the public domain, and we offer to your attention one of them. The complex includes fairly simple, but effective exercises. Let's consider some of them.
Gymnastics for the back of Bubnovsky: relaxation of the back on the knees
Lie on your knees and palms. Relax your back, stand there for a while. On exhalation, smoothly curl your back up, inhale - kick your back down. In one approach, there should be 10-20 repetitions. Keep in mind that during the execution of each element must be carried out smoothly, sudden movements can lead to deterioration.
Doctor Bubnovsky: gymnastics for the spine - a stretching step
Take emphasis on the knees and palms, then sit on your left foot and pull the right back. The left leg should be pulled forward, lowering as low as possible. Move from the right hand to the left leg, perhaps even with the overcoming of light pain. Exhale at the end points. Perform up to 20 repetitions in 1 approach.
Professor Bubnovsky: gymnastics for the spine - stretching the back
Take emphasis on your knees and palms. Bend your arms in the elbows and lower the body to the floor on exhalation. From this position, straighten your arms, lowering the pelvis on the heels. In this position, the muscles of the waist are stretched, and this is very useful for the spine. Those who suffer from back problems should be discharged regularly after a day's work.
Dr. Bubnovsky and his gymnastics for the back have long won the trust of people. Most importantly - perform the complex regularly and do not make sudden movements, and you will certainly get the expected result.