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To help your back

To help your back

1) With your back to the wall, press your head, shoulders, shoulder blades, buttocks, and extend your legs forward by 25–35 cm and shoulder width apart. Turn the socks to the sides, the heels to the inside, and bend your knees slightly. Close your eyes and breathe deeply to relax your back.

Then, straining the muscles of the legs, as you exhale, imagine that you are stretching the spine, mentally moving the sacrum to the floor. Perform this exercise at least 15 times.

2) Stand up against the wall, put your legs wider than your shoulders, bend them and squat, but only with your knees apart. Now press your head, shoulders, shoulder blades, buttocks to the wall.

Breathe deeply and freely. Hold this position for 30 seconds – 1 minute.

To help your back

1) Sitting on the edge of the chair, put your legs on the width of the pelvic bones, keep your back straight. Raise your bent leg, move your knee to the side, put your shin on the knee of the feet on the floor.

Hold this position for 30 seconds – 1 minute and do the same exercise for the other leg.

2) Sitting on the edge of a chair, put your legs wider than shoulders. Put your bent arm behind your back, place your palm on the knob in the place where the sacrum connects to the pelvis.

Lightly pressing your hand, stroke yourself, moving up and down 15–20 times, first with one hand and then with the other hand.

Lying on your back, spread your knees bent to the side, feet together, arms along the body. Stay in this position for 1 minute. Turn on your side, put a pad under your head.

Bend the upper leg at the knee and pull up towards you. After 1 minute, change legs.

Having sat on the heels with the buttocks, dilute the bent knees widely so that the stomach fits into this “opening”. Lean forward and down, reaching in the same direction with your hands.

Stay in this position for 1 minute, breathe deeply.

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