Getting Rid Of Invitation

HOW TO PRESERVE THE SPINE HEALTHY? CONSCIOUS BREATHING

To prevent back problems need us to exercise our capabilities in all the movements that allow us to: flexion, extension, lateralization, rotation and stretching.

these movements we incorporate into our daily routine with simple exercises in the comfort of our home.

1-POSTURE CORRECT:
Stand with feet parallel, slightly contracted buttocks, spine aligned, chin parallel to the floor, shoulders relaxed and back, body weight distributed on both support. Observe the breath, the air enters and leaves your nose, slowly, soft and deep.

2-EXERCISES FOR THE NECK:
can be done standing or sitting with the spine aligned and your chin parallel to the floor, slowly turn your chin to one shoulder, then the other and return to center, repeat.
Once in the center we drop the chin forward, always gently, came back and we head back without exaggeration for uncompressed, back to center and repeat.
Now draw circles with his nose to one side 2 times and 2 to the other, always so soft and slow, conscious and breathing movements.

3-MOBILITY OF SHOULDER:
Standing or sitting with your spine aligned, move the shoulders up and back alternately about 3 times, then with both shoulders simultaneously 3 times.

4-STRETCH: From
correct posture (1) we have arms slowly by the side of the body to the vertical, folded his hands and began turning up as we get to stretch on tiptoe, feeling the stretch in whole body. We support the plants and disarmed in reverse.

5-FLEX:
From proper posture (1) we drop the chin toward your chest and then started down the trunk, dropping his head and arms, knees bent at first, observe your breath for a moment remembering always inspire and exhale through your nose. Then we came back with his chin stuck his neck, vertebra by vertebra accommodating, the last thing we raise is the head, not marearnos.

6-EXTENSION:
Standing in the right posture, raise your arms in front of the body to the vertical, touching the fingers of both hands, inspire and arch your spine as you exhale just being the head and arms back and then slowly return in reverse. 7-LATERALIZATION

:
Located in the correct position, slowly raise your right arm to the vertical, inspiration and exhalation are inclined toward opposite side, keep a few seconds to disarm the free breath, repeat with the other arm.

8-TORQUE:
Lying on the floor, projected chin toward your chest, spine rest comfortably flexed supporting legs, soles of the feet, arms crossed, we thighs to the abdomen and both legs gently dropped them into a hand, feeling the torque, then returned and dropped into the other.

9-BREAK:
Finally, lying on the floor, we drop all the weight of the body, observe all the sensations which they appear, try to perceive the differences between before and after practice, we try to release the tension, touring mentally every part of the body for loosening, always attentive to the breath, stay relaxed for a moment and then to embed going to drop the body on one side and slowly get up.

It seems that very long letter, in practice we can take 20 minutes.