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Video tags
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Video tags

как исправить гиперлордоз
гиперлордоз
как убрать гиперлордоз
как уменьшить прогиб в пояснице
боль в пояснице дискомфорт в пояснице
hyperlordosis exercise
과전 만 운동
Hyperlordose-Übung
ejercicio de hiperlordosis
脊柱前弯症運動
Subtitles
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Subtitles

subtitles menu arrow
  • ruRussian
Download
00:00:01
rehabilitation with you Alexander Sakhney
00:00:03
now I will show you a small complex
00:00:05
that will help you get rid of hyper
00:00:08
lordosis strong deflection in the lower back, it is
00:00:11
usually accompanied by phases of
00:00:13
stooping you if you constantly
00:00:15
work on your posture then
00:00:18
problems with the spine will go away and
00:00:20
as you straighten and
00:00:24
turn, lie back, the painful sensations will recede,
00:00:29
perform this complex daily and
00:00:31
within one and a half to two months you will see a
00:00:35
tangible result, we
00:00:37
begin the exercises, lie on your back, shoulders
00:00:40
back, shoulder blades,
00:00:41
palms lowered to the floor, legs
00:00:45
hip-width apart, raise the pelvis in Odessa
00:00:49
we strain our tass we lift them by
00:00:52
walking and the back of our thighs we don’t
00:00:55
bend our lower back and try not to strain we inhale
00:01:00
exhale one two three 4
00:01:15
5
00:01:20
678 we squeeze our buttocks at the top point 910 of our
00:01:30
feet we put them shoulder-width apart we lift our
00:01:34
pelvis one two three 4 5
00:01:49
6 7 8 9 10
00:02:03
we worked you're driving now we put the abdominal muscles into work potion
00:02:08
inhale the lower back is pressed to the floor exhale
00:02:13
without lifting the lower back from the floor lower the
00:02:17
shoulders to the floor inhale exhale one two three 4 5
00:02:29
take a short pause at the top 67 through the nose
00:02:35
inhale 8 9 10 1 2 3 4 5 6 7 8 9 10
00:02:58
put your hands under
00:03:02
my buttocks and straighten your toes towards you,
00:03:06
raise your straight legs up, shoulders back,
00:03:09
shoulder blades brought together, do not
00:03:13
bend your lower back 234 lower back is
00:03:21
always pressed to the floor 56 inhale
00:03:26
exhale seven eight nine ten
00:03:35
immediately do the bike forward 1 2 breathe,
00:03:41
don’t hold your breath 345
00:03:46
6 7 8 9 10
00:03:53
in the opposite direction one two three 4 5 6 7 8
00:04:05
9 10 now we sit back with our
00:04:15
arms straight, fingers looking forward legs hip-
00:04:19
width apart,
00:04:20
raise the pelvis, turn on the work I codice the
00:04:24
back of the thigh
00:04:26
inhale exhale one two three
00:04:36
4 5 6 7
00:04:46
eight nine ten raised pelvis and
00:04:54
hold one two three 4 5 6 7 8 9 10
00:05:06
get on all fours
00:05:10
sit on your heels and stretch relax your back
00:05:15
you can put the block on the floor rest a little
00:05:24
stretch the muscles of the lower back
00:05:27
pir put your foot forward on the foot hold the knee with
00:05:32
both hands and stretch the knee
00:05:38
forward knee strive forward by the toe
00:05:43
stretch the front part of the thigh
00:05:46
lumboiliac muscles as you exhale inhale
00:05:50
slowly exhale but it is very
00:05:54
important that the lower back does not bend at
00:05:57
this moment but on the contrary the tass is
00:05:59
twisted forward the more you
00:06:02
twist the tass and forward the more the
00:06:05
front part of the thigh and lower back
00:06:07
and lumbar will stretch air muscles exhale inhale
00:06:12
exhale once slowly inhale as you exhale
00:06:23
2
00:06:26
inhale
00:06:28
3
00:06:33
4
00:06:37
5 try to relax the leg as much as possible
00:06:42
6 everyone
00:06:50
8 don’t hold your breath 9
00:06:59
here we
00:07:02
change the leg inhale exhale once we don’t
00:07:11
bend the pelvis forward 2
00:07:14
try to relax the muscles of the front
00:07:17
of the thigh
00:07:26
345
00:07:30
6
00:07:34
all
00:07:40
8
00:07:44
9
00:07:48
10
00:07:51
again changed the leg, took oneself by the heel, you
00:07:55
can hold on to some support above the
00:07:58
chair, pressed the heel to the
00:08:00
buttock, turned it forward and hold
00:08:07
one-two-three-four, don’t
00:08:08
hold your breath 5 6 7 8 and 10 changed the leg one
00:08:19
two three 4 5 6 7 8 9 10
00:08:32
lie on your back with
00:08:41
both knees pressed to your chest, relax your lower back
00:08:46
slightly supported 1 2 breathe freely 3 4 5 6 7 8
00:08:52
9 10
00:09:06
perform the last exercise at
00:09:08
will, depending on your
00:09:10
physical capabilities, raise your
00:09:13
straight legs up slowly
00:09:17
throw them back to touch the floor and just as
00:09:21
slowly, vertebra by
00:09:26
vertebrae, we untwist our lower back and
00:09:30
lower our legs to the floor,
00:09:35
take a breath, tear off our tailbone, twist
00:09:41
and just as slowly go back, do it
00:09:48
about 5 times, we did two slowly raised our
00:09:54
feet and the tailbone slowly
00:09:58
rises, the lower back 3
00:10:02
touched slowly by age,
00:10:07
we go back
00:10:14
4
00:10:22
hanias do not hold your breath constantly and the
00:10:29
last time 5
00:10:49
after this exercise straightened your legs
00:10:52
raised your arms up stretched stretched relaxed your
00:10:57
back
00:11:02
took a breath exhale inhale exhale inhale exhale and rise
00:11:14
through the side be sure to
00:11:18
subscribe to the channel and like it
00:11:20
write in the comments your feelings
00:11:22
after performing this complex
00:11:25
exercise regularly and see you again bye

Description:

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