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What exercises for the back can be made directly to your maste


The scourge of all office workers – permanent back problems. And even regular exercise doesn’t prevent from aching pain in my neck and shoulders and crunch of the joints. To alleviate this condition by using a small office of gymnastics. In our material!

The best solution for back pain is a lifestyle change. After all, the actual permanent seat provokes increased load on the muscles and joints . And she, in their sequence, leads to back pain, headaches, blood pressure problems and other unpleasant conditions.

However, it is unlikely that all of us eat the ability to become free artists, in and out, finally, from their own offices. Because remember and regularly perform simple office complex for the back of the 8 exercises . what can be done, without leaving the chair, and without attracting the attention of colleagues.

Head tilts

The most common inclinations of school complex workout. Sit tight, lower the shoulders, the hands lie loosely on the sides of the torso. Take slow tilts to the side, trying to reach the ear to the shoulder. And tilts back and forth, pull the chin forward and be careful not to pinch his neck. Repeat 10 one in each direction.

The rotation of the head

The original position is the same. Relax your neck and slowly rolling motion, rotate the head clockwise and counterclockwise. You must feel like, when changing the head position, neck stretches. Repeat 10 one each way.

Rotation of the shoulders

Retaining the original body posture, lift your shoulders and start to twirl them back and forth. To make the exercise slowly at each point you should feel the tension of muscles. Repeat 10 one each way.

Stretching the shoulders

Relax your shoulder joints will help simple stretching for the hands. In the initial position smooth stretch your right hand to your left side, extend your arm, you feel as if stretched shoulder. Similarly repeat with the left hand. Now raise your right arm up, bend it at the elbow behind his back and left hand press gently on the elbow. Repeat the exercise with the left hand. Take 5 one on each hand.

Stretching the hands

In the initial position, extend your arms back, make a castle and turn it in another direction. Stretch lock back and move your hands from side to side. Hold the position for 10 seconds. Repeat this 5 one. This will stretch the tight muscles of the back.

Stretching the chest

Fold the hands at the back of the head and stretch upward, covering her head, stretch your elbows out to the sides. Hold the position for 10 seconds. Repeat this 5 one.

Stretching the lower back

In the initial position, keep your back straight, grasp both hands behind the knee and pull it as upward, toward your chest. Hold for 10 seconds and release. Repeat the same with the other knee. Do 5 repetitions on each knee.

Stretching the spine

In the initial position, raise up your hands, make the lock, turn it the other way, and a good stretch to the top. Feel the stretching of the spine, hold the position for 10 seconds. Repeat this 5 one.

After the last exercise you need to get up and jog around the office, to the cooler.

This complex is 5 minutes . however, please allow for a couple of hours break down the tension in the back and give you the courage to be productive. Try to repeat it regularly, if only to feel a strong discomfort.

But if these exercises do not help, go to the restroom, and make a full bending and twisting torso. And remember good posture, in fact it is the key to a healthy back!

Of course, to practice it.

No, but I will be tinkering.