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Next video: Упражнения от боли в пояснице

Упражнения от боли в пояснице

Упражнения от боли в пояснице

Channel: Доктор Демченко

базовые

движения

день

минимум

даст

бодрости

вашему

телу🙏💪

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welcome everyone the complex is very

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suitable basic such a joint

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complex for every morning for every evening

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every day do this very call

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the very minimum minimum for your

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joint of according to their

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aligned mine as a warm-up serves

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yourself and level 1

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35

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try to press your knee as close

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to the floor as possible with thigh, but you

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don’t need to press hard, so there was no

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pain in the knee joint the

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number of times

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you push off on your own from 10 to 20 times for each

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spoon,

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small fixation, press one hand with the

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other on the thigh, it’s not easy to

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press the knee on the floor, the thigh can be pressed away from

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it by turning away from the elbow

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spa stretched out the lower back, let go of the

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same with the other, I do the same thing with the other, I do the same thing the

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faster you can do this and stretch it for a length

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if you have time,

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remember this movement and do it every

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day from no time for a long time,

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so

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we do the same thing here,

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lean a little forward, just a

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little, inhale like this whale weight so-so

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spread your knees to the side exhale exhale

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inhale with your hands don’t help yourself put pressure

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on your knees inhale exhale using the leg muscles

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spread if you didn’t inhale

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exhale inhale

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you

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turned your feet to the side

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fingers looked to the side one hand to the side

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for support and lower the knee thigh the

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inner part and also two knees on the

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same line were up to plus minus looked at

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Aquarius training one two

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three

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4

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5

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six fixations and we supported held

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the toe towards ourselves with you I press the water

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to the floor bent on it 2 buttocks

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also try to run away let go of the

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same with the other on stretched out turned

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fingers to the sides and knee side by side near the

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second knee no for for contribution 00 next to her

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not to the side looking

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3

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4

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5

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6

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7 fixations and held held holding

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maintenance pressed erudition bent

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on not even stronger be careful with the

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knee joint

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hold hold hold

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party

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similar movement and again, bend the

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leg,

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fingers with a torus, pumping, do not move

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inward and open outward once the

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thigh is exactly one day I was born, they

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come off full

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23 see, I am born, the grass is green

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4 from there then more

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5 rotation inward and outward 6 once again they

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fixed and held everything in this

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position you should be able to spin around with glasses

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whitened I

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feel this feeling any kind of

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rocking movements any circular

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rotational movements do

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let go do the same with the other

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pulled up

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lower and open one

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two

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three

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4

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5

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someone will be at this level no need to

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press further while each one remains on

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his own version in which he can

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do it

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efficiently and painlessly

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6 only once

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fixation 7 exactly about surrounded the

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right-left and the hip joint,

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circular rotations in three and let's

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make it comfortable, feel your pelvis, let's go, let's go

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lady with our legs, we'll

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run

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from here now we're doing Smirnovs 1 on

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repeat the other from behind, tying

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9090 opposition and trying to give grass from the knee,

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that is, the shoulder will return to the

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foot with the b-cell of the shin, an angle of 90 between

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the thigh and the will once changing the knife

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23 I

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will show 4 facing you

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6 to

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everyone and

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here you can after a certain

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number of times stay at your

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height press as close as possible with your

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chest will not have anything to do with your foot held for

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as long as you feel comfortable

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feel the rotation in the hip

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joint and let go change to the other

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leg do the same

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hold hold let

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go the

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next movement look sit on the

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floor and in the frames

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one by one having come to your senses

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unfold the instep of the foot, press it to the

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floor, fix this position

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1 would be grabbed in the area of the knee

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diagonally with the second hand in the area of the foot,

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or we place the leg and make a tree and gently

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twist

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suitable for the mat,

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hold here with fixation a little, let

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go, align and do the same

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on the other word,

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fixate,

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turn around, fixate, keep

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breathing,

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release again on each side of

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this movement, with statics it is enough to

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hold for a while and

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hold once, twice on each

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side fixed if you are comfortable,

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you are sitting, don’t follow their sensations, you

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can continue to release the one who has captured

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the west, another spade, go down, heat the

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stove and sciences,

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fixed and held 2 but can be

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compared with you, press into the mat,

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turn even more strongly, the pelvis moves,

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feel the stretch along the front of the thigh,

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pleasant stretching of the foot and

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We monitor the sensations in the knee, no

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acute pain sensations, maintenance,

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held, also in time, choose

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yourself and also fixed on the other

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side

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if you are comfortable, if

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everything is comfortable to do, do not react, island

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riddle for the foot, forearms on the fox with the

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elbow, the second leg, we put it on for us if the

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pelvis is a little raised and in this

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direction we turn more light

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twisting we continue to hold the

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amount is glad the amount of time is not

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limited from maybe if you feel

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pleasant you want to hold on longer

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lingered and holds in

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August

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aligned now we come out on the penis, also

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one of the basic options that must be

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done every day, get out the kitty and

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begin everything through us

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work wisely and tass the lower back equally and the

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shoulders will connect up and bend through the tass we

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will make a cat of dogs you and

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we are afraid exhale

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exhale

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try as but with me through Stas with the lower back the thinning of the

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shoulders and neck

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to withstand 1 lower back the thoracic region of the shoulders

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and neck

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moves confidently we try vertebra by

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vertebra the door

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don't squish with your back between the head and pelvis

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stay in the forehead catch

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returned to the top

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stretched out good good idea swayed

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forward back forward

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back

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constantly as I arched we arched

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well were sick because they

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let go bent and stretched out to the

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top of the head don't leave much

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we will feel but also the matter of traction

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neck and by stretching

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and

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letting go

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we sit on the spot who feels that he is

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comfortable sit in the gap whale of us

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between like this one too from this

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position 4 alternating we rise our fingers

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on the lips I push between the katana I

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align so that the right lindos in this

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between yes. from 5 to 10 movements alternates

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1

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2 on exhalation always go down inhale

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exhale and again inhale exhale

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get up working with the difficult and day

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toes clean up knees at the width of the

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cards we have captured ourselves riddles we are not

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afraid to open up inhale

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inhale

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round up well and rest

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now complicate the level so that the rights

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are vintage between yes, and we do this a couple of times from

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this position when you are slaves to the feet,

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too, inhale

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again, inhale

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where you should lock, exhale,

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let and from this position you sit on the

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cards or tass between that is worse than the

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option.

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Ushakova we take steps forward we take a step

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forward the knee is somehow on the same line with we push the

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front card and we open up inhale and

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straighten the leg we bend our beat

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exhale and successions

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inhale

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exhale inhale exhale inhale exhale inhale

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exhale

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inhale

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you are now taking another step forward

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knee heel on the same line you can

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put your palms on your knee and try to

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stretch push your front heels where

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to open in the groin I’m shaking knees

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to knees

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stretch out

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felt a soft stretch

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small fixation for 15 seconds

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let go and the other one on the baikonur the same thing

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open your palms on your knees you need

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louis rushed

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felt felt a pleasant

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stretch tear yourself should

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it serve well as a warm-up

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or the very minimum

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range of movements for your joints

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of if you don’t have time for a lot of

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long-term practice and

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let go

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after the cats you get up after

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all these movements you get up on the sea

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if you can’t immediately reach the floor

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then you have some kind of there is a bedside table in front of you,

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you palms can find a bedside table

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two align at a distance the width of

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your pelvis

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hands stretch your palms onto this fishing rod on the

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table us there comfortably and the cat makes you

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smile at the lower back and forward let's fall

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up

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exhale the

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entire section of the lock for actions up up up

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up exhale

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inhale let's get used to it rear surfaces of

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the nose exhale

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inhale exhale inhale

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exhale

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inhale

00:15:46

exhale

00:15:50

inhale

00:15:52

failed stretched

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even further than the tailbone upward but

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this was leveled with the hands of the chassis I won’t stretch my neck

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out of the three shoulders let’s run and the neck is

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relaxed

00:16:05

[music]

00:16:06

went to the middle from well

00:16:10

felt the stretching was pleasant and if

00:16:13

from here it’s comfortable good hands lower

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lower to the floor and in this

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position try to relax if

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it’s hard if the stomach does not touch the front of the

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thigh when straight at 100

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bend your knees slightly once your paws torso splints

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relax your hands on that and stand in this

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position with your hand there is no need to create

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any levers to pull press yourself there

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even harder, on the contrary, your

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task is to stand out, you can also put your

00:16:43

hands in transparent plastic and

00:16:48

relax in the lower back for half a day, keep

00:16:53

breathing, inhale, exhale

00:16:55

here, too, everyone will linger according to the

00:16:59

amount of time located here, there

00:17:02

is a possibility of more, simple, there is no

00:17:04

possibility of less from this position, but

00:17:08

we also spread wider wearing shoulder

00:17:10

joints and sit down opened

00:17:12

opened opened

00:17:15

in this position sit the longer the

00:17:18

better so that the heels are pressed into the floor

00:17:21

for your hip joints and for

00:17:23

this whole area it will be very pleasant to

00:17:25

say the hands of the rear upon those not

00:17:28

lowering to the floor with finishing movements

00:17:30

one is allowed in turn the other and

00:17:34

promotional movement inwards we try to

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feel the rotation of the hip

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joint

00:17:40

from 5 to 10 movements on each leg

00:17:45

we did and then lower the doors and 1

00:17:48

outwards the other inwards we went up on the

00:17:52

other

00:17:53

understand you are insured and with your hands if

00:17:56

it is easy without the help of your hands Yalta times

00:17:59

they rose and

00:18:04

climbed on you

00:18:06

three

00:18:08

do

00:18:18

46

00:18:23

sat in this position with the trays knees pushed together

00:18:26

and

00:18:31

sat on the

00:18:33

seeds in size but the sides are not too

00:18:38

wide and here before lowering

00:18:41

any swinging circular movements to the right to the left a

00:18:44

year in advance

00:18:48

moved felt your pelvis

00:18:50

found a comfortable position to your pelvis

00:18:53

and gradually lowered down down down

00:18:58

if you do this in the morning, then you will have to do

00:19:01

more

00:19:02

pumping movements so you

00:19:06

can feel your ligaments in your muscles,

00:19:08

feel your bodies if this is the

00:19:10

evening real practice of the tanker, it

00:19:13

will be softer for you to lower yourself and

00:19:16

fix it for a while,

00:19:20

hold it chooses

00:19:22

here too, linger like this with a falcon to

00:19:25

form,

00:19:27

we lower our legs together

00:19:30

at least in one ourselves, we are

00:19:33

captured, connected to you, we open up

00:19:35

along marked on the gone madness,

00:19:43

we let them straighten our leg, exhale at least the

00:19:47

other leg, inhale, we

00:19:51

catch ourselves by the foot in the dishes,

00:19:54

we stretched forward, back in Syria, we inhale, we went

00:19:57

down, we fixed ourselves on the

00:20:02

front, we

00:20:05

lowered our

00:20:08

arms through the top, exhale. stretched out a

00:20:12

year forward exhale

00:20:18

forward even more stretched inhale

00:20:22

from the fixation downwards and exhale we

00:20:29

breathe

00:20:35

must

00:20:38

let go

00:20:40

pull up 100 how to

00:20:42

exhale hands for non-payment thrown closer to the

00:20:46

wheelbarrows swinging movement to the right to the left

00:20:49

twisting one hand on the thigh giving the

00:20:52

hand from behind inhale to twist exhale

00:20:57

inhale to twist exhale

00:21:03

very strongly and powerful exercise be

00:21:05

careful with the groin areas so as not to

00:21:08

rip them off and not harm them exhale

00:21:12

with each different we increase the movement but

00:21:16

listen to our body give for but perhaps

00:21:18

possible we move on and

00:21:27

not all yes we are in the same state

00:21:30

would be vallecano

00:21:32

and very strong I want to go packed

00:21:34

myself there, we force

00:21:36

sho to the middle came out tula hands in front

00:21:40

thorium on the knees victories release

00:21:42

you won’t feel any circular movements but

00:21:45

move your pelvis around the hip

00:21:47

joints it’s not necessary if you don’t

00:21:50

push too hard down at what

00:21:51

height comfort remains and any rocking

00:21:56

circular movements poking forward and

00:21:58

back

00:21:59

feel the minimum rotation of the

00:22:02

hip joint

00:22:04

around the pelvis or hip joints,

00:22:09

swing, swing with movement,

00:22:13

try to relax and what

00:22:15

you feel can go further

00:22:17

diagonally, again we push from the shoulder, that

00:22:19

is, the imprints of the hip and by the way we stretch

00:22:21

some time for this product

00:22:32

4

00:22:34

5

00:22:36

6

00:22:38

7

00:22:41

8

00:22:43

9

00:22:46

10 after that they stretched out 3d

00:22:50

their fixation is suspended exhale

00:22:54

if it allows for 100,000 they hid and even more

00:22:57

strongly inhale and

00:22:59

bend down exhale

00:23:08

inhale

00:23:11

let through the round back exhale

00:23:16

forward let's come out of the ice and

00:23:21

lower the exhale that's it,

00:23:23

all of this is

00:23:26

one of the options for complexes for

00:23:29

every day I'm like this I’ll throw it away and I

00:23:31

have to la chose this moment I got

00:23:33

this opportunity I was away and I

00:23:37

had to sit like this all day I

00:23:40

arrived at the place of the

00:23:43

intended point my whole body was so

00:23:45

constrained I really feel like I want

00:23:47

polaris so I took advantage of it at the

00:23:49

moment the competition is just such cases

00:23:51

it very good or as an exercise every day

00:23:53

as

00:23:57

for the development of your mobility has matured

00:24:00

you can use it to

00:24:03

go deeper or

00:24:05

move along the surface so

00:24:10

everyone will find their own option in it

00:24:14

all thanks to everyone who connected

00:24:17

who watched who were watching everyone

00:24:19

edition

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