Exercise for the spine "crocodile"

Unique for the back and spine complex of exercises "crocodile" is both curative and preventive. The effect is based on the principle of twisting the spine in the likeness of a spiral.

Exercises for the back "crocodile" - rules and indications

This set of exercises is so universal that it can be used by people of both young and old age. The complex of exercises "crocodile" has common with yoga moments relating to breathing: twist-twisting is carried out on inhalation, then the position is fixed and sipping is performed, when you return to the initial position, exhalation is done.

Doing exercises "crocodile" should be performed on an empty stomach, listening to the well-being, in no case allowing stretching or damage to muscles and joints. Exercises should bring pleasure, pain - an alarm.

The exercises for the back "crocodile" for intervertebral disc injuries, spinal defects, osteochondrosis, radiculitis , circulatory disorders in the pelvic region and many other problems help. To healthy people, these exercises help develop flexibility and strengthen the muscles of the back. Contraindicated complex with discogenic diseases in the phase of exacerbation.

Complex of exercises for strengthening the back and spine "crocodile"

1. The initial position (NP) of the first four exercises is on the back, the arms are stretched to the sides with the back side down. Legs are stretched, divorced to the width of the shoulders, the heels rest on the floor. Twisting is done in this way: the head turns to the right, the body and legs - to the left (the right thigh at the same time breaks away from the surface).
2. Legs together, bent at the knees, feet rest on the floor. When twisting, the head turns in one direction, the legs fall into the other.
3. The legs are bent at the knees and divorced as widely as possible, the buttocks and feet touch the floor. When twisting the spine, both legs of the entire length must come in contact with the floor.
4. One leg is bent and stands on the floor, the second - lies on the first, touching the ankle area just above the knee. When twisting it is necessary to hold the position of the legs and lay as much as possible on the floor.
5. NP - sitting, the legs are divorced for a distance of shoulder width and stretched out, the buttocks are pressed to the floor, the hands are set back and keep the body with a straightened spine. When twisting, the head turns in one direction, the body - in the opposite direction (the leg and buttock come off the floor).

Every time you return to the NP, the twisting is done in the opposite direction. It is very important to observe the respiratory regimen: twisting on inhalation, pause, return - on exhalation. The exercises are repeated 4-5 times.