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Гипертония

Без лекарств

Шишонин

Инфаркт

Инсульт

Аритмия

Остеохондроз

ДЦП

Онкология

Атеросклероз

Диабет

Артроз

Метаболический синдром

Рак

Шейная гимнастика

Эндопротезирование

Реабилитация

Ревитализация

Бубновский

Межпозвоночные грыжи

Боли в пояснице

Радикулит

Лечение грыжи межпозвоночного диска без операции

00:00:06

from a certain age, lower back pain

00:00:08

appears in every second person, you know ours,

00:00:11

I would say in every first one, but for some reason we do

00:00:13

n’t go to the doctors, apparently we’re waiting for it to be twisted

00:00:15

like that, the

00:00:17

main excuses I have are because it’s

00:00:19

not very strong, well, what’s the nickname, you’ll calculate,

00:00:21

some people think that lower back pain is

00:00:23

the result of hard work or still at the same

00:00:25

age, sooner or later you will have to

00:00:27

solve the problem, do not do it better

00:00:29

when you can still do without radical

00:00:31

methods about the causes of lower back pain and about

00:00:34

exercises for their prevention, we

00:00:35

will talk with our guest, candidates of

00:00:37

medical sciences, rehabilitation specialists

00:00:39

Alexander Shulgin Alexander good

00:00:41

morning good morning fence find out what

00:00:44

reasons generally lead to pain in the lower back,

00:00:46

you need to understand that these are mainly

00:00:48

chronic pains and they arise against the background of an

00:00:52

incorrect position of the lumbar

00:00:54

region, it in itself is an incorrect

00:00:56

position of the lumbar region arising due to the fact

00:00:58

that the pelvis on which

00:01:00

the lower back is standing, it is in the wrong

00:01:02

position

00:01:03

at once in the wrong position,

00:01:04

strangely enough, because of the leg muscles, how is everything

00:01:06

connected, let's then do exercise

00:01:10

1, in principle,

00:01:12

every second person, maybe every first one, faces this problem

00:01:13

before starting to stretch

00:01:15

these

00:01:16

We need the most muscles for the pelvis to be correct,

00:01:19

we need to stretch

00:01:22

the lower back a little, there is one trick, the fact is

00:01:25

that the abdominal muscles are

00:01:27

antagonists of the lower back muscles and when we

00:01:30

want to blur the lower back and work it out,

00:01:33

we need to start with abdominal exercises

00:01:36

because when we we do them

00:01:38

reflexively, the lower back relaxes,

00:01:40

so now we lie down with you, the

00:01:47

lower back will also relax with the case, exercise,

00:01:49

abdominal exercise, you need to do it lightly,

00:01:52

but a lot, that is, 50 times at a time, fifty

00:01:55

-fifty we won’t do it, let’s

00:01:58

show you the principle of the hands, I do it like this, we put

00:02:02

the head on the shoulders, we fix it on your hands so that your

00:02:05

neck doesn’t strain before we

00:02:08

do the exercises for a long time and as you exhale,

00:02:11

we lift the shoulder blades thinly, we don’t put the head

00:02:15

on the floor, the abdominal muscles contract, so

00:02:21

if you do this 50 times, celebrate

00:02:24

the lower back, even if it hurts reflexively,

00:02:26

it will relax the class called you don’t

00:02:28

know that the next exercise, changing

00:02:30

the position of the hand, we place the legs along the body

00:02:33

closer to the buttocks, we

00:02:34

all raise the pelvis, now it works

00:02:37

directly in the lower back of the gluteal muscle,

00:02:40

this is the science of strengthening and relaxation,

00:02:44

we have already relaxed it using the press,

00:02:45

now we are working it out, yes, that is, this is the

00:02:48

basic principle of correct work,

00:02:50

relaxed, reduced the main thing is that we

00:02:53

fix ourselves briefly at the top point for about

00:02:55

half a second, we don’t put our lower back

00:02:58

on the floor, but I think we bring it to the end, we

00:03:00

just bring it to touch, we lift it up

00:03:03

in a light tension,

00:03:06

we fix it and don’t put it down like that, we did these

00:03:09

exercises, what’s more, the next

00:03:10

exercise, changing the position,

00:03:12

we straighten legs, for example, pulling your

00:03:17

right leg onto your toe, lift it a little

00:03:19

until you

00:03:22

start to pull, pull under your knee

00:03:26

and hold it in this position

00:03:28

for just one second, but you put it down,

00:03:31

now the next leg rises, exactly the

00:03:33

same

00:03:34

stretch, the back leg should be stretched

00:03:37

surface to thus style

00:03:39

load from explain to the

00:03:40

next exercise exercise I'm already

00:03:43

standing cool down need to through God why

00:03:47

not to load explained and come up to

00:03:51

you and you sit down why we took these

00:03:53

belts punishing us you will not only for the sake of the

00:03:56

correct exercise to provide we will

00:03:57

sit down for the exercises here Sasha

00:04:00

sat down correctly, the position of Roma also sits down, we

00:04:04

have neither a stretched surface of the

00:04:06

back thigh, we will not be able to reach the straight

00:04:09

leg with the arm and well, that’s why we need to

00:04:12

do something to apply the belt, yes, this

00:04:16

kind of help, yes help, yes the leg is

00:04:19

bent now holding the belt tightly and on when you exhale,

00:04:22

you seem to be pushing, as if you are kicking your

00:04:24

heel forward and fully extending your leg,

00:04:27

oh, how great it is, and it stretches you, but

00:04:31

don’t hold it for a long time for

00:04:33

one or two seconds and without relaxing your arms,

00:04:35

bend your leg again,

00:04:37

inhale, exhale, straighten it, and just like that,

00:04:40

with swings, that’s absolutely correct this

00:04:46

can be done somewhere from 20 to 30 times on

00:04:48

each leg, this exercise saves

00:04:51

even the most acute pain in the lower back,

00:04:54

the main thing is to find a man with a belt, a man

00:04:57

is needed for another for the next

00:04:58

exercise, let's turn over let's

00:05:01

start shsh turns on his stomach, I

00:05:04

told you that we you also need to stretch the

00:05:06

front surface of the thigh,

00:05:07

you should do this exercise with the help of

00:05:11

a family member, but don’t do it here,

00:05:14

another person is working here in the front, you come here with

00:05:18

one hand, put it on the lower back, you have

00:05:21

long dreamed of doing this sage, how do

00:05:25

you take your leg to bend with your other hand

00:05:28

and and I tell her to exhale,

00:05:30

exhale Sasha, rest and little by

00:05:32

little you stretch her only

00:05:35

pleasant sensations and in general she reached her

00:05:39

heel to her navel, she should sink

00:05:41

completely, the heel is normal,

00:05:42

well, there is a stretching of the front pressure on

00:05:45

itself, why do we hold our hand on the lower back

00:05:47

in order to help a little, I go to

00:05:51

each the leg needs to be done so that the

00:05:58

surface of the thigh is gradually stretched and my stretched one is

00:06:01

stretched, thank God, so your

00:06:03

lower back doesn’t hurt too much, Alexander,

00:06:05

thank you for such valuable exercises,

00:06:07

we’ll do it, keep your lower back in

00:06:09

order, in general, all the exercises

00:06:11

come up, I noticed 20 lying on his stomach

00:06:14

thank you have a good day

00:06:15

thank you guys goodbye well what a

00:06:17

great set of exercises you can

00:06:19

do with the whole family and now let’s learn about

00:06:21

what only grandmothers or

00:06:24

experts in the field of the Russian language can share

00:06:26

let’s take a look at our cheat sheet

00:06:27

[music]

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